3/30/2017 HowtoFixAllYourSleepProblemsWithScience

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HowtoFixAllYourSleep
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Wespendaboutathirdofourlifesleeping.Boththequalityofournightsrestandour
overallhealthdependdirectlyonoursleeppostureandonwhatwedobeforegoingtobed.

Video(/videooftheday/howbangshave
WeatBrightSidehaveputtogetherrecommendationsfromtopspecialistsonhow
changedoverthepast100years318160/)
tosleepproperlytofixallofyourhealthproblems.

Shoulderpain Phrase(/phraseoftheday/7metkih
otkrytoknedeli319960/)

(#image10786610)

Ifyouwakeupwithasoreshoulder,avoidsleepingonyourside,especiallyonthepainful
shoulder.Itisalsonotadvisedtosleeponyourstomachsinceitcausesmisalignmentofthe
shoulders.

Thebestsleepingpostureislyingonyourback.Putathinpillow(anorthopedic
pillowwillworkbestforyou)underyourhead.Takeanotherpillow,placeitonyour
stomach,andhugit.Yourshoulderswillnowbeinthecorrectandstableposition. Wealsorecommend
Ifyoudontlikesleepingonyourback,trylyingonthesidethatisnotpainful.
Drawyourlegsupslightlytowardyourchest,andplaceapillowbetweenyourknees.

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

Sleepingwithyourhandunderyourheadisnotadvisablesinceitproducesanunnatural
positionoftheshoulder. 546689(/wonderquizzes/4logicpuzzlesforkidsthatwilldefinitelyleaveyouscratchingyourhead143655/)

Sources:everydayhealth(http://www.everydayhealth.com/news/switchsleeppositions
easebackpain/),homeremediesforyou(http://www.homeremediesfor

you.com/articles/1598/generalhealthandfitness/shoulderpainfromsleeping.html),

mayoclinic(http://www.mayoclinic.org/diseasesconditions/back
pain/multimedia/sleepingpositions/sls20076452?s=1) (/wonderquizzes/4logicpuzzlesforkids
thatwilldefinitelyleaveyouscratching
yourhead143655/)
6LogicPuzzlesforKidsThatWill
DefinitelyLeaveYouScratching
YourHead(/wonderquizzes/4logic
puzzlesforkidsthatwilldefinitelyleave
youscratchingyourhead143655/)

68245 (/wondercuriosities/whatthecharactersfromourfavoriteadvertisementslooklikenow295960/)

(/wondercuriosities/whatthecharacters
fromourfavoriteadvertisementslook
Backpain likenow295960/)
WhattheCharactersFromOur
FavoriteAdvertisementsLookLike
Now(/wondercuriosities/whatthe
charactersfromourfavorite
advertisementslooklikenow295960/)

42766(/inspirationfamilyandkids/8childsafetyprincipleseveryparentneedstoknow298810/)

(/inspirationfamilyandkids/8child
safetyprincipleseveryparentneedsto
know298810/)
8ChildSafetyPrinciplesEvery
ParentNeedstoKnow(/inspiration
familyandkids/8childsafetyprinciples
everyparentneedstoknow298810/)

47885 (/wondercuriosities/16brilliantideasthattooktheserviceindustrytoanewlevelandsimplifiedourlives305960/)

(#image10786660)

Ifyouhavebackpain,maintainingthenormalcurvesofyourspineisveryimportant.
Ifyourmattressisoverlysoft,itstimetogetanewone.

Sleepingonyourbackisprobablythebestpositionforyou.Placeapillowunder (/wondercuriosities/16brilliantideas
thattooktheserviceindustrytoanew
yourkneestohelprestorenaturalspinalcurvesandreducethetensioninyourtendons.You levelandsimplifiedourlives305960/)
17BrilliantIdeasThatTookthe
mightalsotryasmallrolledtowelunderyourlowerbackforadditionalsupport.
ServiceIndustrytoaNewLeveland
SimplifiedOurLives(/wonder
Ifyoureastomachsleeper,putapillowunderyourlowerabdomenandpelvissothat curiosities/16brilliantideasthattookthe
thesmallofyourbackdoesntmoveforward. serviceindustrytoanewleveland
simplifiedourlives305960/)
Ifyoulikesleepingonyourside,thenitsbesttotakethefetalposition.Draw
yourlegsupslightlytowardyourchest,keepingyourbacknaturallyarched.Putasmall
pillowbetweenyourknees.Thiscanhelpyoutaketheloadoffyourlowerback.

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

30794(/wonderfilms/11awesomecomediestogiveyouagoodlaugh291110/)

(/wonderfilms/11awesomecomediesto
giveyouagoodlaugh291110/)
11AwesomeComediestoGiveYou
aGoodLaugh(/wonderfilms/11
awesomecomediestogiveyouagood
laugh291110/)
Sources:mayoclinic(http://www.mayoclinic.org/diseasesconditions/back
pain/multimedia/sleepingpositions/sls20076452?s=1),sleepfoundation
91030(/wondercuriosities/9simplethingswevemixedupsinceschool291310/)
(https://sleepfoundation.org/sleepdisordersproblems/painandsleep)

Neckpain
(/wondercuriosities/9simplethings
wevemixedupsinceschool291310/)
9SimpleThingsWeveMixed
UpSinceSchool(/wondercuriosities/9
simplethingswevemixedupsince
school291310/)

187133(/wondercuriosities/nowlivewithit157955/)

(/wondercuriosities/nowlivewithit
157955/)
21UnusualFactsAboutOrdinary
ThingsThatWillBlowYourMind
(/wondercuriosities/nowlivewithit
157955/)

350719(/inspirationpsychology/atestpickanarmchairtofindoutwhatplaceyouoccupyinlife313010/)
(#image10786710)

Justlikewithbackpain,yourneckneedstobesupportedwhileyousleep.

Ingeneral,sleepingonyourbackwithapillowunderyourheadandapillow
undereacharmisthebestoption.Peoplewithneckproblemsshouldchoosetheir
pillowsverycarefully,anditsbesttogofororthopedicorrollpillows.
(/inspirationpsychology/atestpickan
armchairtofindoutwhatplaceyou
Ifyouprefertosleeponyourside,makesureyourpillowisnottoohigh.Itshouldnt occupyinlife313010/)
Test:PickanArmchairtoFind
bethickerthan6inches.Ideally,theheightofyourpillowshouldmatchthewidthofone OutWhatPlaceYouOccupyinLife
shouldertohelpkeepyourneckinthecorrectposition. (/inspirationpsychology/atestpickan
armchairtofindoutwhatplaceyou
Ifyoureastomachsleeper,usethethinnestpillowyoucanfind.Itsbetternottosleep occupyinlife313010/)

inthispositionatallsincelyingallnightwithyourheadturnedtoonesidewillstrainyour
neck.

Sources:JournalofPainResearch
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004642/),spinehealth

(http://www.spinehealth.com/blog/10tipspreventneckpain)

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

540281(/wonderquizzes/testcanyouseewhatsalmostinvisible274210/)

(/wonderquizzes/testcanyouseewhats
almostinvisible274210/)
Test:CanYouSeeWhatsAlmost
Invisible?(/wonderquizzes/testcanyou
seewhatsalmostinvisible274210/)

61382(/inspirationgirlsstuff/7mainfashiontrendstolookforwardtoin2017292210/)
Cantfallasleep

(/inspirationgirlsstuff/7mainfashion
trendstolookforwardtoin2017292210/)
7MainFashionTrendstoLook
Forwardtoin2017(/inspirationgirls
stuff/7mainfashiontrendstolook
forwardtoin2017292210/)

(#image10786760)

Itcanbetoughtobanishphonesandcomputersbeforebedtime,butyoushould.Itreally
helpsifyouhavetroublefallingasleep.Thelightfromscreensaffectsoursleepwakecycles.

Avoidconsumingcaffeinecoffee,energydrinks,soda,blacktea,chocolateatleast
6hoursbeforegoingtobed.

Exerciseinthemorningandafternoon.Thishelpstotoneyourwholebody,improvesyour
bloodcirculation,andhelpsyoufallasleepmuchfaster.

Sources:JournalofAppliedPhysiology
(http://jap.physiology.org/content/110/5/1432.short),NeuroendocrinologyLetters

(https://www.ncbi.nlm.nih.gov/pubmed/21552190)

Cantstayasleep

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

(#image10786810)

Ifyouoftenwakeupinthemiddleofthenight,youshouldnotonlystopusingyourgadgets
beforegoingtosleepbutalsoavoidalcoholbeforebedtime.Alcoholdisruptsthewater
balanceinyourbodyandaffectsyoursleepcycle.

Moreover,checkyourroomtemperature.Theidealsleepingtemperatureis2022.

Sources:NationalInstituteonAlcoholAbuse
(https://pubs.niaaa.nih.gov/publications/arh252/101109.htm),SleepFoundation

(https://sleep.org/articles/temperatureforsleep/),Sciencedirect

(http://www.sciencedirect.com/science/article/pii/S1364032110002200?np=y)

Cantwakeup

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

(#image10786860)

Everyoneseemstosufferfromthisproblem,but,oddlyenough,itsveryeasytosolve.Set
youralarmforthesametimeeveryday(evenontheweekends).Ifyouwanttowake
upearly,youneedtogotosleepearlyintheevening.

Sources:Tandfonline(http://www.tandfonline.com/doi/abs/10.1080/07420520500545979?
journalCode=icbi20),Jstage

(https://www.jstage.jst.go.jp/article/jpa/24/2/24_2_183/_article),PubMed

(https://www.ncbi.nlm.nih.gov/pubmed/12683469)

Snoring

(#image10786910)

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

Ifyoutendtosnore,avoidsleepingonyourback.Inthisposition,throattissuessag
andyourtonguefallsbackwardintoyourthroatnarrowingtheairway.

Chooseyourpillowcarefully.Overlysoftpillowscancauseyourheadtotiltbackward
andincreasesnoring.Useanextrapilloworelevatetheheadofyourbedafewinches
tostopyourtonguefromfallingbackoveryourwindpipe.

Sleeponyourside.Withyourheadlyinginanaturalposition,nothingwillrestrictthe
airflow.

Dospecialexercises.(https://brightside.me/inspirationhealth/the7mosteffective
exercisestogetridofadoublechin295310/)Exercisingthemusclesofyourtongue

andthroat(https://brightside.me/inspirationhealth/the7mosteffectiveexercisestoget
ridofadoublechin295310/)canhelpstrengthenthemandreducesnoring.

Source:HarvardMedicalSchool(http://www.health.harvard.edu/diseasesand
conditions/snoringsolutions)

Legcramps

(#image10786960)

Legcrampsareusuallysuddenspasms,ortightening,ofmusclesinthecalf,feet,orthighs.
Almost80%ofpeoplesufferfromthisproblem,regardlessofage.Nightlegcrampsare
mostoftenrelatedtosomedisease,nervedamage,orlackoftraceelements.Ifyou
experiencethisconditiontoooften,talktoyourdoctor.

https://brightside.me/inspirationhealth/howtofixallyoursleepproblemswithscience302110/?utm_source=fb_r69f33&utm_campaign=pub97&utm_medium 7/12
3/30/2017 HowtoFixAllYourSleepProblemsWithScience

Onegoodwaytostoplegcrampsistogetthecalfmusclestretchedand
strengthened.Youcantrydoingyogaormassagingyourlegsbeforebedtime.Just
remember:ifyouwanttoachievegoodresults,youshouldexerciseregularly.

Sources:ClevelandClinic(http://my.clevelandclinic.org/health/articles/nocturnalleg
cramps),MayoClinic(http://www.mayoclinic.org/symptoms/nightleg

cramps/basics/causes/sym20050813)

Otherproblems
Sleepdisorderscanbecausedbymanyfactors,fromfatigueanduncomfortableshoes
toproblemswiththedigestiveornervoussystem.Onlyadoctorcandeterminethecause
oftheproblemandadviseonthetreatment.

(#image10787010)

Ifyousufferfromfrequentheartburnitsagoodideatolieonyourleftsidewhile
catchingsomezs.Theleftsidesleepingpositionpreventsstomachcontentsfromcoming
backupintotheesophagus,preventingheartburn.

Doyouhaveachinglegsatnight?Usearollpilloworthefootofyourbedtokeepyour
legsliftedduringsleep.Thevenousbloodaccumulatedinyourlegswillrundownward,and
youllfeelbetter.Also,tryrubbingorlightlymassagingyourlegsbeforeretiringforthe
night,andavoidconsumingcaffeineatleast6hoursbeforebedtime.

Sources:ClevelandClinic(https://health.clevelandclinic.org/2014/11/canaspecially
designedbodypillowpreventyouracidreflux/),Healthline

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3/30/2017 HowtoFixAllYourSleepProblemsWithScience

(http://www.healthline.com/health/gerd/statistics),levelandclinic

(https://health.clevelandclinic.org/2014/06/5waysyoucanconquerrestlesslegsatnight/)

Sourcethisisinsider(http://www.thisisinsider.com/howtofixsleepproblemswith
science20168?

utm_content=buffer61194&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

insider/#ifyourpillowdoesntholditsshapeitstimetogetanewone3)

PreviewphotocreditIllustratedbyNataliaKulakova
PhotographerRomanZakharchenko,ModelOlgaZakharchenkofor
BrightSide.me

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630Comments Sortby Oldest

Addacomment...

FeSuyatBullecerTaxConsultant,AuditoratBullecerConsultingFirm
thanks
LikeReply 9Feb11,20174:20am

GeorgeSalazarMojicaPhilippineCollegeofCriminology
ahokbetter
LikeReply 4Feb11,20174:37am

NaveedFareedPeshaweruniversty
thanksforallurbestinstructionandprecaution.
LikeReplyFeb11,20179:54pm

DebbieLaClairNiagaraWheatfieldSeniorHighSchool
ihaveusedandtakenatablespoonofmustardbeforebedforlegcrampsanditis
amazing..nomorelegcrampsin2yearsnow..andlegselevatedaswell
LikeReply 10Mar15,20176:01am

PaulMaxhimerCollageofhardknocks
DebbieLaClairitisthesaltinthemustard.Anddrinkplentyofwater.
LikeReply 1Mar19,20172:14pm

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JasonBenson
KateBenson
LikeReplyFeb11,20174:42am

MunteanuAndreiWorksatVasileAlecsandri
ye
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JoannaMarieTolentinoUniversityofSantoTomas
Duane
LikeReplyFeb11,20174:59am

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