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Essential to get a good night’s sleep during outbreak of coronavirus

Anxieties related to loss of control and uncertainty are understandable as we shelter in place during the COVID-19 pandemic. While a natural fear response is par for the course, too much anxiety can be problematic. Instead of spending time and energy worrying, why not channel that energy into what you can control — self-care. Focusing on sleep is a natural fit for working on self-care, as we know that getting enough sleep can benefit your immune system.

Can sleep help my immune system fight the coronavirus?

Ample sleep supports the immune system, which reduces the risk of infection and can improve outcomes for people fighting a virus. On the other hand, sleep deprivation weakens the body’s defense system and makes people more vulnerable to contracting a virus.

Can sleep help improve my mood and productivity during the COVID-19 pandemic?

It’s not easy to function at our best without easy access to our usual coping skills (e.g., social support, exercise, etc.) while sheltering in place. Adequate sleep can maximize your potential for having better days under these circumstances. Optimal sleep helps regulate mood, improve brain function, and increase energy and overall productivity during the day.

Why are so many people having trouble sleeping while sheltering in place?

Elevated stress and an overload of information can keep the mind racing and elevate the body’s arousal system response, triggering insomnia.

People are spending every waking moment getting one last look at their screens (news updates, COVID-19 education, social connections). The blue light from these screens tells the brain to stop producing the sleep hormone melatonin, which can lead to trouble falling asleep.

Also, loss of daytime structure can upset nighttime sleep schedules. Inconsistent bedtimes and wake times can shift the pressure, or urge, to sleep, making ability to fall asleep less predictable.

Finally, depressed mood, more downtime and low energy can increase long napping, making it harder to fall asleep at night.

What can help me sleep better during the coronavirus outbreak?

Sleep is crucial at this time. Here’s how changing habits can help improve your sleep:

Create a sleep schedule. Figure out your sleep need (experiment with different amounts), then prioritize that amount of sleep each night. While six or nine hours can be appropriate for some adults, most need seven to eight hours. We are not obliged to late night social activities, so getting to bed “on time” is more realistic right now — take advantage of that.

Limit screen time at night. Turn off your devices one hour before bedtime. Leave your cell phone charging in the kitchen so you are not tempted to look at COVID-19 updates during the night.

Find time for you. Take the hour before bedtime as “me time” with no electronic engagement. Minimize conversations and calls during that hour. That’s not easy, especially if you have young children at home, but it’s important. We all need at least one hour alone per day. Take a hot bath/shower, play soothing music, try a meditation app and read a book or magazine.

Minimize naps. Daytime sleep should be less than 30 minutes and before 2 p.m. If you have any trouble falling asleep, avoid napping.

Try breathing exercises. Use ten slow deep breaths to fall asleep and return to sleep. It should be a slow inhale through your nose for 3 to 4 seconds and a slow exhale through your mouth for 3 to 4 seconds.

Enhance your sleep environment. Make sure your bedroom environment is conducive to sleep. Keep the room temperature cool, try an eye mask or blackout shades, and use a white noise machine to block extraneous noise from the street or the hallway.

Gain control over stress. Many folks have less access to their usual coping strategies such as time with friends and going to the gym. Try new activities and hobbies — painting, writing, photography, indoor exercise videos, etc. Find ways to stay connected with friends and family through technology. Consider therapy if the stress feels unmanageable.

Structure your daytime schedule. Commit to daily activities (e.g., exercise, meals, socializing) at certain times to build structure to your days. This will support a regular bedtime and wake time. Set cell phone reminders to anchor your schedule, and as a reminder to turn off screens an hour before bedtime.

What else do I need to know about my sleep?

While sleep is important, try not to fret about it! Worrying about sleep just turns into more stress. Instead, just do your best to get to bed on time and follow these tips if there are problems. Remember to always come back to “controlling the controllables.” You can’t control the outcome of your efforts, only the efforts themselves.

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Tips for better sleep in hot summer

Tips for better sleep in hot summer

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Tips for better sleep in hot summer

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Reference: https://healthywa.wa.gov.au/Articles/S_T/Sleeping-in-very-hot-weather
Reference: https://healthywa.wa.gov.au/Articles/S_T/Sleeping-in-very-hot-weather


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Reference: https://healthywa.wa.gov.au/Articles/S_T/Sleeping-in-very-hot-weather
Reference: https://healthywa.wa.gov.au/Articles/S_T/Sleeping-in-very-hot-weather
Sleep-guide-for-anxiety-zen-sleep

Sleep-Guide-for-Anxiety

Sleep is an essential part of being alive. Sleep allows the body to reset itself, and refresh worn components. In sleep, most of the sense organs take a break and replace the neurochemicals that make them function right. Lack of sleep will not only affect a person’s physical health but also mental health. People who do not get enough sleep tend to have a shorter attention span and find it harder to focus. Inadequate sleep will also affect one’s appetite randomly, and make them moody.

The mechanism of sleep depends on two factors: tiredness from staying awake and mental alertness. The first factor is mostly physical. The more work and activity that is engaged in during the day (or night) the more tired you become. The longer you go without sleep the more tired you get and the easier it is to sleep. The second factor depends largely on your state of mind. The feeling there is something important you are doing or waiting for will keep you awake. When you feel bored, lazy, or free you tend to fall asleep easily. Also, the threat of danger or a promise of excitement can easily keep you awake. This is why kids find it harder to sleep the night before a special occasion or during festive seasons. The anticipation of excitement will keep sleep far away.

 

The second factor, mental alertness, is also affected by anxiety. Both of them are related to the state of mind, they also share similar neurochemicals. People with anxiety disorders find it hard to sleep because the feeling of anxiety mimics a present danger. It doesn’t matter that the threat may be absent or insignificant. There are a few tips and ‘‘sleep hygiene” techniques that can help you sleep better.

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The best care is on your side

Sleep Schedule

Maintain a constant sleep schedule. Ensure to go to bed and get out at the same time every day. This helps your body to create a sleep pattern.

Exercise

Proper exercise will help you get tired enough. Make sure it is at least two hours before bedtime. Or else your body will become active.

Daylight

Spend at least 30 minutes in natural daylight. Circadian rhythm is our body's ability to create patterns, especially for hunger and sleep. It is affected by exposure to daylight.

Nap time

Don't nap after 3 pm. Ensure that all daytime naps are kept short. Longer nap time cause your brain active at night and will be cause of trouble sleep.

Alcohol & Drink

Avoid alcohol, large meals, and fluids. Constipation, heartburn and the need for frequent urination will disturb your sleep.

Medication

Consult your doctor to ensure that you are not reacting to any medication. Stimulants tend to increase mental alertness and keep one awake.

Caffeinated Drink

Avoid coffee, tea, and any caffeinated drink as it will increase your mental alertness.

Avoid Light & Noise

Reduce artificial lighting and noise in your bedroom. It is easier to sleep in a dark or dimly lit room.

Music

Use relaxing music, and literature to lull yourself to sleep.

Right Mattress

Get a comfortable mattress. This way you can relax and sleep deeply

Smoking

Avoid smoking.

Relaxed Activities

If you wake up at night, look for a relaxing activity to pull you back to sleep.

how-to-reduce-snoaring

how-to-reduce-snoaring

Remedies For Snoring

A snore is a harsh breathing sound created by the vibration of the soft palate during sleep. Snoring sounds can be irritable, distracting and inconvenient to other sleepers. A person who snores in public will definitely be scolded or ridiculed. Statistics claim that about half of all American adults snore and about 25% are habitual snorers. According to the statistics, snoring is a very common issue. A lot of people tend to hide or deny the fact that they snore.

Snoring is caused by the relaxation of the throat muscles and soft palate during sleep. As it partially blocks the airway, breathing causes the palate to vibrate creating the harsh sounds. In extreme cases, it may disturb the neighborhood. Even mild cases of snoring should not be ignored because the underlying health issue may worsen if left untreated.

A few factors that affect snoring include:

  • Obesity
  • Apnea (cessation of breath during sleep)
  • Lack of sleep
  • Partially blocked airways. By catarrh.
  • Too much alcohol.
  • Certain sleep position.
  • Stress

There are simple remedies and activities to treat snoring. The good thing is that these remedies will cost you next to nothing. In some cases, they will cost you nothing.

Remedies

Lose Weight

Obesity is one of the factors that predispose adults to snore. See your doctor or dietician help you design a weight loss diet if you are overweight. Keeping fit will ensure that you eliminate excess tissue that would have affected your breathing. Exercise properly and regularly.

Sleep Position

If you snore avoid sleeping on your back. This sleep position may sometimes cause the tongue to roll backward and block your airways causing  you to snore. Sleeping on your side will eliminate this problem. You can breathe properly and enjoy a good night’s rest without disturbing others. Also, you could try to keep your head higher than your body. You can use a pillow to raise your head and ensure your airways are free of blockage.

Nasal strips

This is a simple hardened adhesive that is placed across the bridge of the nose across the nostrils. It will increase airflow and reduce resistance to breathing. This way you can eliminate snoring easily.

Treat Underlying Illness or Allergy

Respiratory allergies may also cause snoring. Allergies that affect breathing or cause the release of mucus will block airways. This will, in turn, cause a blockage. Also, respiratory diseases may cause the same symptom. See your doctor for the appropriate medication to treat the illness or manage its symptoms. Some drugs may be gotten over the counter to manage symptoms before seeing a doctor.

Avoid Smoking and Alcohol

Smoking causes many health defects, primarily in the respiratory organs. Most defects in the respiratory system will lead to or aggravate snoring. See your doctor or therapist for help. Taking alcohol to be fire bed will induce relaxation in the throat muscles and aggravate snoring.

Sleep Well

Staying awake for long hours may sound attractive especially to a workaholic, but it makes you tired. When you are too tired,  your muscles relax completely and your sleep posture is disturbed leading to snoring. Getting the right amount of sleep every day will not only keep you alert when awake but also you sound(less) asleep.

stress-and-sleep

How-Stress-Mess-With-Your-Seep-And-What-To-Do-About-It

How Stress Mess With Your Sleep (And What To Do About It)

Stress can influence your life in so many ways and most importantly your sleeping pattern and the quality of your sleep. Stress can make you find it very difficult to meditate and relax your mind enough for you to fall asleep. Having difficulty in sleeping can make find it difficult to behave or act normal and also affect the way you function during the day.

Besides, the more worn out you are, the less you will be able to concentrate at work, home or anywhere you find yourself, which will eventually lead to more stress.

If you don’t have a good sleep at night, it will enhance the level of stress hormone released in your body, the brain chemical attached with quality sleep is the same one that will stop the production of stress hormone provided that you’ve had enough rest. So, sleeplessness will cause an increase in the release of stress hormones.

Sleeplessness and stress can cause mental disorder such as anxiety, depression, etc., high blood pressure, heart disease, etc.

Written below are practices you can do to eradicate stress and also have an effective sleeping pattern:

1. Endeavor to Meditate

Focusing on your breathing pattern i.e how you inhale and exhale can do you a whole good in making you have a sound and uninterrupted sleep and also relieve you of stress. Learning to stay quiet and also keeping your mind quiet is a skill that will greatly make you improve on stress management.

2. Exercising Goes a Long Way

Frequent exercise will help induce sleep and also enable you to have an effective sleeping pattern, you don’t need to visit the gym before you can exercise, you can take a walk or jog around few blocks. Besides exercising before bedtime is a great influencer for sleep.

3. Take time to relax and calm your mind

Before you go to bed you can try doing different activities such as taking a warm bath, reading a book, take a nap, listen to quiet music, etc. that will help you feel relaxed and also calm your body and mind.

4. Avoid doing Strenuous (heavy work, exercise) Activities before bedtime

Leave strenuous(heavy work, exercise) activities for the next day, and stay clear away from things that will make you stress yourself or make you go beyond your strength limit.

5. Pen down your to-do list

Instead of loading your brain with the things you want to do in a day, or the things you want to achieve, or the things you are trying not to forget, it will be better to pen them down so as not to overload your brain with so much information.

6. Do Mini Bed Exercises:

To relief yourself from tension and stress, you can try out some relaxation exercise on your bed, which will help relax your whole body, make you feel calm, and also relax your muscles. Don’t lie in bed awake.

7. Consult Your Specialist

After trying all these sleeping practices and you still find it difficult to have a good night rest, it might be that you have a serious sleeping disorder, clinical anxiety or depression. At this stage, you need professional help.

Quotes on stress

“It’s not stress that kills us, it’s our reaction to it.   Control your reaction”
Hans Selye
“Trying to be a perfectionist brings increased stress and hinders performance.”
T. Whitmore
"When I’m under stress, I do yoga. It’s when I’m happiest that I have a problem with junk food."
Britney Spears
“One of the best ways to reduce stress is to accept the things that you cannot control.”
M. P. Neary
zensleep-hybrid-mattress-kids-bedtime-sleep-routine

bedtime-routine-for-kids

Good Sleep Habits in Your Child

We all know that children need good sleep habits. But busy work schedules for parents, after-school activities, and homework can all cut down on school nights into family time and have big impact on how much child sleeps.

Since time together for so many families begins around 6 or 7 o’clock or even later on a school night, setting up an early bedtime can be difficult. And since experts say school-age children roughly need about 9 to 11 hours of sleep— which means they need to go to bed around 8 or 9 o’clock, depending on what time they need to get up — that doesn’t leave much time for anything besides dinner, homework and reading one short book chapter together.

 

Given that time for so many households begins at about 6 or 7 o’clock or even later in the evening on a school night, it may be difficult to set up early bedtime. And since experts say school-age kids need about 9 to 11 hours of sleep— which means they need to go to bed around 8 or 9 o’clock, depending on how long they need to get up — that doesn’t leave much time for anything apart from having dinner, homework and reading a short chapter of book together.

 

Yet having enough shut-eye can be especially important for grade-schoolers. How much a child sleeps will greatly affect the growth and development of the infant. Research has demonstrated that lack of sleep can affect the temperament, behavior, alertness, and learning ability of a child. It has been shown that children who do not get enough sleep perform worse on memory and attention tests. An April 2009 study (Click Here for Study Link)found that in grade-school years, sleep problems were associated with poor cognitive test scores when the children reached puberty.

So what can you do to make sure your child sleeps enough to function at his best?

Stick to a routine.

To order to instill good sleeping habits kids, a good bedtime routine is important. A bath, pyjamas, brushing teeth and a couple of pages from a book — whatever your nighttime ritual is, be sure to stick to it consistently so your child knows what to expect and can move efficiently every night through every routine.

Notify Them Early Enough:

Before their bedtime, you should always notify them when it’s almost getting to their bedtime. You don’t have to give them a time limit, you can start by doing things that will signify that it’s bedtime already, such as running bath water, packing toys away, or ring the kitchen timer few minutes to bedtime.

Give them a healthy bedtime snack:

Giving them a healthy light bedtime snack that contains protein and carbohydrate, such as whole-grain cereal with milk, a small piece of cheese, a half slice of wheat bread, piece of fruit, crackers, etc. which will make them feel sleepy and make their body stay fueled throughout the night till breakfast. Ensure that they brush their teeth before they sleep and avoid making them eat large snacks so as not to interfere with their sleep.

Sleep environment.

Ensure that your children’s bedroom is dark and quiet and also that the whole house is also quiet, If your child does not like a dark room or scared of the dark, you can either turn on a small night light from a desk lamp or leave the hall light on.

Warm Bath

To slightly increase your child’s body temperature, you need to ensure that you give them a warm bath before their bedtime. It will also help in inducing their sleep.

Comfortable Dress and Cool room temperature.

Ensure that your kids wear a comfortable pajama that is not too thick or too light, having in mind that they can move out of the covers late at night, also make sure the room is cool enough for the children to sleep in.

Read Bedtime Stories:

To make them feel relaxed and also induce sleep, reading their favorite stories will help you in achieving.

 

Provide a Favorite Bedtime Object

Bedtime separates the child from the people he/she loves, so it will be better to provide something like the child’s favorite doll, teddy bear or blanket that can provide comfort and security for the child before falling asleep.

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All-You-Need-to-Know-About-Hybrid-Mattress

Hybrid Mattress

Steel Support Coil System

Pocketed Coil Technology reduces motion transfer caused by tossing and turning, helping you get more REM sleep.

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Cooling Materials

Gel-Infused Memory Foam decreases the mattress’ heat retention caused by your warm body temperature and diffuses heat away from your body.

Tender or Comfort Layer

Infused Memory Foam Layers provide comfort and pressure relief for restorative sleep and help you achieve a comfortable sleeping posture.

Pillow Top

The extra cushioning of a pillow top allows for proper support for the spine while also perfectly contouring to the back, hips, and shoulders

Steel Support Coil System

The Hybrid Mattress features and contains a good and enduring coil support system made of steel. This can be described as the chain of individually wrapped coils which function independently and prevent or reduce motion transfer. The base features a chain of tempered steel coils which are gives support from the base while the other layer of individual wrapped steel coils are at the top of the mattress.

Tender or Comfort Layer

The hybrid mattress also features a tender layer which is made from a memory foam mattress and or a latex foam. This layer is made to provide unrivalled comfort.

Cooling Materials

There is a good need for a cooling function and as such, the hybrid mattress contains some very good materials that are considered to be bad and poor heat conductors. These materials help to reduce the transfer of body warmth or heat to the comfort layer of the hybrid mattress.

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FAQ

Most frequent questions and answers

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Are latex mattresses cool?

Sleep’s cool.
Zen Hybrid mattress top layer is made of natural latex material.

Latex mattresses are made from naturally breathable materials. This allows them to provide a consistently cool sleeping surface that doesn’t retain body heat.

Which mattress is best for back pain?

Based on everything we’ve looked at, medium-firm memory foam mattresses are perfect for those suffering back pain. Memory Foam contours the entire body without any gaps unlike innerspring mattresses. Most often, medium-firm mattresses let the spine to rest in a natural position.

Do hybrid mattresses sleep hot?

People with above-average weights tend to sleep hotter than those with average or below-average weights. Innerspring and hybrid mattresses often sleep cooler because of better air circulation in their spring-/coil-based support cores. … People who sleep hot or warm may want to avoid memory foam mattresses.

Is a hybrid mattress good for back pain?

The best type of mattress for back pain is a medium-firm hybrid, foam with latex mattress. If you suffer from chronic back pain, you’ll want to have a mattress that is firm enough to support your spine but allows enough give to relieve irritation on pressure points.

What is hybrid mattress ?

hybrid mattress is a combination of individually wrapped pocket coils as well as foam comfort layers which many customers find to be conducive for a good night’s sleep. It’s kind of best of both world. They also offer more support for back sleepers and stomach sleepers. The coils also allow for more airflow, making hybrid mattresses more breathable than memory foam mattresses. Because air moves throughout the mattresshybrid mattresses shouldn’t trap as much heat as memory foam mattresses

FAQ

Most frequent questions and answers

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benefits-of-memory-foam-mattress

Benefits of Memory Foam Mattress

Far far away, behind the word mountains, far from the countries
Vokalia and Consonantia, there live the blind texts.

Pressure Relief

Pressure-relieving comfort foam helps to improve sleep efficiency by eliminating pressure points.

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Supports All Positions

It support all sleep type position. 

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Anti-Dust Mite

It resistant to dust mites since the material is dense enough to make the living conditions unfavorable for these tiny creatures.

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Adjustable Fits

If you want a foam that fits and adjusts well to your various taste

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Memory Foam Mattress Benefits

 

The present world is a changed and developed form of the one witnessed hundreds and thousands of years ago. This age is technology driven as many of human's activities and appliances at home and offices are now facilitated with advanced technology which ensures comfort. The mattress on which we sleep and lay to rest has also developed from what it used to be in the past as it has now been made to offer more comfort, relaxation and tenderness in a whole new way through technological inputs. One of such mattress foam which is created and made for the bedrooms of this age is the Memory form mattress.

The memory form mattress was initially made to offer tenderness, support and cushion gravitational pull experienced by astronauts in the past but its popularity grew with much added technology and innovation, the memory foam mattress found its way into health care wards and later into homes as it now accounts for 20% industrial sales. In this article, I will explain and discuss into details the benefits of memory foam mattress.

1. Relief for Pressure

It is a common experience that pressure occurs on the back and bottom areas of people that lay on bed for long period of time and this is painful as the pressure acts and impacts the body tissues directly and consistently. However, the memory foam mattress is a sure relief from such horrible experience as it comes with adequate comfort and tenderness to prevent any form of pressure from the upward and downward forces. If you experience sore body parts caused by pressure after a long good sleep, then you need a quality memory foam mattress that offers a sleeping surface that you so much crave.

2. Supports Different Positions

Resting after a hectic day at work may be without observing some rules which govern the way and manner as to which humans should lay on their bed while sleeping. You simply may forget to observe the rule from your physiotherapist and never get punished for it only if you lay on a memory foam mattress as it is ensures all round comfort as a result of the materials it is made from. Whether you lay on your back, side or stomach, the memory foam mattress got you covered in safety and maximum convenience that endures through out your sleeping moments. This is one benefit I don’t joke with about the memory foam.

3. Win the Dust Mite War

It is a real war as dust mites have been found to be a very annoying reality of our human’s bedding experience. You can now win against the thousands and even millions of dust mites with the memory foam mattress if you use with a hypo-allergic mattress cover and do regular vacuuming. This type of mattress is best to prevent dust mite and you should be curious to try it out.

4. Adjustable Fits

If you want a foam that fits and adjusts well to your various taste, then the best on the market is the memory foam mattress. The mattress is made to be flexible with its adjustable base and contours and you would sure love it. It also offers succour for people suffering from allergies.

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How should you sleep if you have lower back pain?

The best sleeping positions

reference material: www.medicalnewstoday.com

Woman sitting on bed holding lower back in pain trying to sleep.

Certain sleeping positions may help to treat back pain, and ensure a good night’s sleep.

Not only can lower back pain get in the way of a good night’s rest, but poor sleeping posture may make the existing pain worse.

A poor sleeping position may even be the underlying cause of lower back pain. This is because certain positions can place unnecessary pressure on the neck, hips, and back.

It is important to maintain the natural curve of the spine when lying in bed. A person can do this by ensuring the head, shoulders, and hips are in alignment, and that the back is properly supported. The best way to do this is usually by sleeping on the back.

However, many people are uncomfortable sleeping on their back or find it causes them to snore. Everyone sleeps differently, so there is a variety of options for people who want to sleep better and reduce their back pain.

For people experiencing lower back pain at night, trying out the following postures and tips may provide relief.

1. Sleeping on the back with knee support

Lying on the back is usually considered to be the best sleeping position for a healthy back.

This position evenly distributes weight the full length of the body’s largest surface. It also minimizes pressure points and ensures good alignment of the head, neck, and spine.

Placing a small pillow under the knees can provide additional support and help maintain the natural curve of the spine.

To adopt this sleeping position, a person should:

  1. Lie flat on their back facing the ceiling, and avoid twisting the head sideways.
  2. Position a pillow to support the head and neck.
  3. Place a small pillow under the knees.
  4. For extra support, fill in any other gaps between the body and mattress with additional pillows, such as beneath the lower back.

2. Sleeping on the side with a pillow between the knees

Although lying on the side is a popular and comfortable sleeping position, it can pull the spine out of position. This can strain the lower back.

Correcting this is easy. Anyone who sleeps on their side can simply place a firm pillow between their knees. This raises the upper leg, which restores the natural alignment of the hips, pelvis, and spine.

To adopt this sleeping position, a person should:

  1. Get into bed and carefully roll on to one side.
  2. Position a pillow to support the head and neck.
  3. Pull the knees up slightly then place a pillow between them.
  4. For extra support, fill in any gaps between the body and mattress with more pillows, especially at the waist.

People who habitually turn to sleep on their front may also want to try hugging a large pillow against their chest and stomach to aid sleep and keep their back aligned.

3. Sleeping in the fetal position

Man sleeping on bed curled up in fetal position.

A curled-up fetal position may help those with a herniated disc.

For people with a herniated disc, adopting a curled-up fetal position may bring relief during the night. This is because lying on the side with the knees tucked into the chest reduces bending of the spine and helps open up the joints.

To adopt this sleeping position, a person should:

  1. Get into bed and carefully roll on to one side.
  2. Position a pillow to support the head and neck.
  3. Draw the knees up towards the chest until the back is relatively straight.

4. Sleeping on the front with pillow under the stomach

Lying on the front of the body is usually considered the worst sleeping posture. However, for those who struggle to sleep in another position, placing a slim pillow underneath the stomach and hips can help improve spinal alignment.

Sleeping on the front may also benefit people with a herniated disc or a degenerative disc disease.

To adopt this sleeping position, a person should:

  1. Get into bed and roll on to their front.
  2. Place a slim pillow underneath the abdomen and hips to raise the mid-section.
  3. Use a flat pillow for the head or consider sleeping without one.

5. Sleeping on the front with the head face down

Another reason sleeping on the front is considered bad is because the head is usually turned to one side. This twists the spine and places additional stress on the neck, shoulders, and back.

To avoid this, try lying face down. A small but firm pillow or tightly rolled-up towel can be used to prop up the forehead, allowing room to breathe. This should be done in addition to placing a pillow under the stomach.

To adopt this sleeping position, a person should:

  1. Get into bed and roll onto their front.
  2. Place a slim pillow underneath the abdomen and hips to raise the mid-section.
  3. Position a pillow or rolled-up towel under the forehead to create adequate breathing space between the mouth and mattress.

6. Sleeping on the back in a reclined position

Sleeping in a reclined position may benefit lower back pain, particularly in people with isthmic spondylolisthesis.

If significant relief is found from resting in a reclined chair, it may be worth investing in an adjustable bed that can be positioned accordingly.

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Good Habit to Sleep Better & Faster

If you are suffering from insomnia, there are many steps you can take to change behaviors and lifestyle to help you get to sleep. Here are some tips for beating insomnia. 

1-Wake up at the same time each day. 

2-Eliminate alcohol and stimulants like nicotine and caffeine.  

3-Limit naps.  

4-Exercise regularly. 

5-Limit activities in bed.  

6-Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux (GERD) or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom that disturb your sleep. 

7-Make your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling (and staying) asleep. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night. 

8-Get all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time — perhaps after dinner — to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns. 

9-Reduce stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback. 

10-Consider participating in cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia. In addition, cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things .