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Finding The Perfect Sleeping Position For You

Finding The Perfect Sleeping Position For You

Sleeping Position

Do you find yourself tossing and turning throughout the night? I feel your pain, I really do. I used to be one of those people who would constantly be flopping around in bed trying to find a comfortable position. According to experts, there is no right way to sleep, but for people with certain medical conditions, there are positions that can help alleviate their pain. It’s also been said that sleeping in the same position every night can cause pain. So, this is why it’s important to think about your positions while you sleep. Here’s how to find the ideal sleeping position for yourself.

Do You Snore?

Sleeping Man

If you suffer from snoring, finding the right sleeping position may seem tough. If you sleep on your back, you snore more. The reason for this is because your airway is narrowed and your tongue or tissue in your throat collapses, leading to the sound of snoring. Sleeping on your back can be potentially dangerous if you suffer from this.

If you want to sleep comfortably, even with the snoring, you should be sleeping on your side. If you can’t seem to stay in that position, try sticking a tennis ball in your shirt to avoid rolling on your back. If you can’t seem to get comfortable that way, you can stay on your back, but you have to keep your head elevated at least 30 degrees or using a wedge pillow.

Neck Pain Sufferer?

If you suffer from neck pain, any position may seem uncomfortable for you. The most hurtful position you could possibly be in is on your stomach. Sleeping on your belly is one of the most harmful things you can do to your body while you’re sleeping. When you’re in this position, your neck is turned, compressing the joints.

The most comfortable sleeping position for neck pain is on your back or your side. Even in this position, you should still have a soft pillow, preferably down, so that you can bunch it up and create a thick surface between your neck and shoulders.

Neck Pain

Back Pain Comfort

Back pain is something that plagues an outstanding 31 million people. It’s one of the most common reasons people call into work and it’s the second most common reason people go to the doctors. Sleeping with back pain has proven to be tough for me, but I managed to find a position that worked well for me.

Back Pain

When it comes to sleeping with back pain, you want your body to be in a natural position as best as possible. You need to keep your spine aligned as if you were standing upright. You shouldn’t be on a mattress that is too soft and you shouldn’t flex forward or backwards. If you are a sufferer of spinal stenosis, sleeping in any position is going to be tough unless you sleep with your knees bent. If you’re one of these people, put an orthopedic pillow between your legs and sleep on your back or side.

Are You Pregnant?

Sleeping Pregnant Woman

Sleeping while pregnant is hard, especially during the last trimester. Obviously, you aren’t going to be able to sleep on your stomach. Doctors recommend that you sleep on your left side to obtain optimal comfort. Sleeping on your left side also reduces heartburn and it takes pressure off of the uterus, stomach, and breasts. It has also been said to optimize blood flow. Unfortunately, sleeping on the left side all night can put strain on your liver and lungs.

Types Of Sleeping Positions

Sleeping Position

If you didn’t already know, there are more sleeping positions than just side, back, and stomach. Each one of these positions have surprising health benefits and if you find any of them to be comfortable, you can start sleeping better.

Starfish Position


This position is for those who don’t have a snoring problem. The starfish position is just as it sounds. You lay on your back with your arms up and their head on their pillow. Only 5% of people use this position.

Freefall Position


7% of people sleep in this position. It involves you laying on your stomach with your arms wrapped around a pillow and head turned to the side. This is how I sleep and it’s definitely my favorite. If you have a soft mattress, I don’t recommend this position. It can contort your spine and knock it out of alignment, causing spinal pain.

The Soldier


These types of sleepers lie on their backs with their arms down at their sides. 8% of the world’s population sleep like this. If you sleep in this position and you are a snorer, it may make it worse. It might not make you wake up often, but you’ll likely notice a less restful night’s sleep. Don’t try this position if you’re on a soft mattress as it could cause some back discomfort.

Fetal Position


This is the most common sleeping position. 41% of the world’s population sleep like this and women are twice as likely to do so than men. This position involves sleeping on your side with your knees bent and your arms bent up to your face. This is another position that you shouldn’t try while on a firm mattress.

Yearner Position


This is a position for side sleepers. It involves sleeping on your side with your arms extended out in front of the body. 13% of people sleep in this position and it’s best to be done on a medium-firm mattress. If you try this position on a firm mattress, you’ll just end up causing yourself more pain.

Conclusion

Finding a good sleeping position means a lot of trial and error. It also strongly depends on your mattress. You can’t sleep comfortably on a crummy mattress. You definitely can’t comfortably sleep on your side on a firm mattress or your stomach on a soft mattress. Before you get frustrated switching up positions, make sure you have a comfortable mattress first, or at least a mattress pad if you need to change the firmness.

Helpful Tips That Will Have You Sleeping Like A Baby

Helpful Tips That Will Have You Sleeping Like A Baby

Sleeping Like A Baby

According to the National Institute of Health, adults need seven to eight hours of sleep. Getting a solid night’s sleep for that many hours may seem like an impossible feat for most of us. I can’t tell you how many times I’ve laid in bed at night just looking at the ceiling wondering why on earth I was still awake. I’ve looked at babies sleeping and wondered how they could do it so peacefully, even in cars or in their strollers on a hot summer day. I’ve always wondered how and if I could sleep like them. I did a little digging and found out that there are ways to sleep soundly throughout the night.

No Caffeine

Caffeine has been officially classified as the most popular “drug” in the world. Since caffeine is a stimulant, most of the world’s population drink some form of it in the morning to wake them up or to keep them active throughout the day. What is does is it blocks sleep-inducing chemicals in the brain. It also increases adrenaline production, which also keeps us awake.

Hot Coffee

Long Term Effect

Caffeine doesn’t only stimulate our brains, it also stimulates our stomach and small intestines. Once the caffeine has entered the bloodstream, it can stay in our bodies for several hours and takes around 6 hours for at least half of the caffeine to be eliminated. If you want to sleep soundly throughout the night, it’s strongly advised that you do not consume caffeine after noontime. This includes coffee, teas, soda, or any other beverage that has caffeine in it. Studies have proven that caffeine after a certain point in the day, it has an affect on our sleep patterns.

Explore Acupuncture

Acupunture Needle on Ear

Acupuncture is a Traditional Chinese Medicine that can manage sleep disorders from the cause rather than the symptoms. It’s a 3,000-year-old healing technique that involves the use of fine, sterile needles inserted into certain parts of the skin. It’s said to improve the function of the body and promote natural self-healing processes due to the stimulation of specific anatomic sites, or acupoints.

How Long Does It Take?

Honestly, this process could take one or more treatments. It’s not something that’s going to give you instant results, but if you can manage to get a few sessions in, you should start sleeping more soundly at night. Research has shown that the effects on the nervous system from acupuncture helped with the nervous system,endocrine and immune systems, digestive system, and cardiovascular system. Stimulating certain parts of these systems, acupuncture can help improve sleep as well as other disorders.

Avoid Overeating & Undereating

Have you ever eaten a huge meal before bed and just felt gross and unable to sleep? If you eat too much before you settle in for the night, it causes something called “food stagnation”.Your digestive systems slows down and doesn’t function like it should. This can result in an upset stomach, abdominal pain, bloating, gas, indigestion, etc. It’s no fun trying to sleep when you’re in pain.

It’s also advised that you don’t skip dinner. If you skip your meal and go to bed on an empty stomach, it can have an effect on your blood sugar levels. If your levels aren’t stable throughout the night, you may find yourself waking up in the middle of the night starving. If you eat at dinner time and avoid heavy snacks before bed, you’ll sleep more soundly. If you do need a snack, try something such as bananas or almonds. They’re light and have sleep inducing properties in them.

Over Eating Girl
Under Eating Girl

Turn Off The Electronics

I’m the type of person who can lay in bed for hours playing on my phone. Once I get hooked on something, it’s hard for me to put it down and when it finally comes time for me to sleep, I can’t. You see, bright lights from our televisions, tablets, and cellphones throw off the production of melatonin. Melatonin is a natural hormone in our bodies that regulates sleep.

Studies have shown that if you turn off all of your electronics an hour before bedtime, your body will slow down and begin to fall asleep quicker. If you use the television for background noise, try using a box fan instead. I do this and the white noise helps me fall asleep and stay asleep.

Electronics
Turn Off Gellphone

Do Some Stretches

Throughout the day, we perform different activities and are exposed to stressors. This can put tension on our brains and the body, making it rather difficult to sleep. The best way to get rid of these tensions and stressors, is to stretch. One stretch that can help relax you goes like this;

  • Sit on the floor
  • Bring your legs out in front of you
  • Touch your toes
  • Breathe in and out
  • Hold your pose for one minute and keep breathing

You should try to find a few stretches that are easy for you to do and they won’t take too much of your time such as the sleeping swan, happy baby, the bridge, and rag doll. These exercises are meant to relieve stress and tension, making it easier for you to get in bed and let your body drift off into sleep.

Get Yourself A Good Mattress

Sleeping Mattress

This one is kind of a no brainer, but if you find yourself sleeping terribly at night, you probably need a new mattress. Is it lumpy? Old? Too hard? Too soft? These are just a few issues you could have with your bed. When you get into it, you should feel comfortable. You shouldn’t have to struggle to find it either. You should make sure that it fits best for your sleeping position.

For stomach sleepers, you’ll want something that’s on the firm side so that your spine isn’t twisted from sinking in. If you are a back sleeper, go with something in between a medium and firm comfort level. This will keep your spine aligned while you’re sleeping to avoid back pain. Side sleepers should also be on a medium firm mattress for the same reason as back sleepers.

Finding a good mattress to sleep soundly on may not seem like an easy thing to do, but the internet is chocked full of helpful reviews of hundreds of mattresses and mattress toppers if you don’t want a completely new bed.

Try A Sleep App

Sleep App

One of the tools used by a close friend of mine is a sleep app. These are all over the app stores on phones and tablets. Most of them feature sounds of peaceful music, white noise, rain, thunderstorms, wind, etc. There are also other apps that use hypnosis, meditations, and deep breathing exercises. When you find a comfortable position in your bed, turn on one of these apps and and drift away to a beach or inside of a tent while listening to the rain hit it.

Try Some Melatonin

I mentioned melatonin earlier, but if your body can’t seem to produce enough of it naturally, you won’t fall asleep like you should. Melatonin signals our sleep cycle, and taking a small dose can help decrease how long it takes you to fall asleep. Not only that, but it’ll also improve your sleep quality. Half of a milligram of it will give you all of the benefits that you need. As always, before starting any kind of medication, speak with your doctor so you can get the right dosage, even if it is all natural.

Melatonin Pure Naturals

Routine Is Everything

Sleeping On Routine

A routine before bed trains your brain to know when it’s time to sleep. If you train your brain enough, it’ll know that after you have that glass of wine or read that one chapter in your favorite book, that it’s time to sleep. You should give yourself at least 30 minutes per night to wind down. You should just avoid using your phone or television to do so. The light will halt the process and make it harder for you to be snoozing sooner.

Limit Alcohol

Woman Drinking Wine

Alcohol may seem like a good idea to make yourself sleep better, but it’ll only last a few hours. Even just a few drinks can have an effect on your normal sleep process. If you drink alcohol right before bed, it puts you right into a deep sleep, skipping the first stage, called rapid eye movement. As you start to come out of your alcohol induced sleep, you go into REM sleep, which is a lot easier to wake up from.

Usually, you have 6 to 7 cycles of REM sleep, making you feel refreshed in the morning. Unfortunately, if you’ve been drinking, you’ll only have 1 or 2 and you’ll feel exhausted once you wake up. So, if you want to ensure that you sleep throughout the night without interruptions, limit the alcohol.

Conclusion

There are so many ways that you can sleep like a baby throughout the night, whether you do some exercises, limit your intake of food and alcohol, take a sleep aid, or just meditate a little. There’s no harm in telling your friends that you need to sleep and they need to either crash on the couch or go home. Sleep is important for us to function like a human and not a zombie, so make sure you follow the helpful tips above and as always, if you found this article interesting or it has in fact helped you, share it!