5 Ways To Fix The Most Common Sleep-Related Problems With Science

By on December 4, 2017
Bed

We spend a good one-third of our life sleeping. Yet, not being able to clock in the ideal recommended 7-9 hours of sleep can disrupt your entire system through the day.

Fortunately, science has come such a long way that just a few small tweaks can help remedy some of the most common problems people face. And no, these don’t involve using supplements of any kind.

These are 7 simple tweaks that can give you a deep amount of sleep:
1. Difficulty in falling asleep

The fix:
Not switching off from your mobile phones and computer devices before bedtime, has shown to affect your sleep-wake cycles, like this study in the Journal of Applied Physiology. Avoid consuming caffeine at least 6 hours before heading to bed and try and add in a workout in the morning or the afternoon to help induce sleep.

2. Difficulty in waking up

The fix:
Get into a sleep routine that helps you sleep and wake up at the same time everyday (even on the weekends), suggests Chronobiology International. Set your alarm for the same time everyday, so you body’s natural clock get accustomed to this rhythm.

3. Having trouble staying asleep

The fix:
Apart from avoiding the use of gadgets and other such instruments before heading to bed, avoid alcohol as this can too disrupt the balance of water in your system disrupting your sleep cycle, according to the National Institute On Alcohol Abuse and Alcoholism. Also, make sure the temperature in your room is set to 20-21 degrees.


4. Countering back pain that hampers your sleep

The fix:
Sleeping on your back is one of the ideal positions. Place a pillow under your knees to keep your spine in a natural curve and to reduce tension on your overall body, states the Mayo Clinic. You can also add a towel under your lower back for additional support. If you sleep on your stomach place the pillow under your thighs and if you like sleeping on your side get into a fetal position with a pillow between your knees.

5. Relieving yourself from a leg cramp

The fix:
A good 80 percent of people suffer from spasms, tightening of the calf muscles, the feet or the thighs. Although, this could be indicative of a larger problem massage and stretch the cramped muscle for immediate relief and or even do this before you hit the bed, according to Cleveland Clinic. Try applying heat if the pain persists.

Leave a Reply

Your email address will not be published. Required fields are marked *