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Why Poor Sleeping Posture Should Be Blamed For Annoying Morning Headache

Why Poor Sleeping Posture Should Be Blamed For Annoying Morning Headache

Have you ever woken up with one of those headaches that just won’t shift? You start to eliminate all the possible causes but can’t quite think what it could be. The answer could be the way that you sleep.

Getting to the crux of your morning headaches is necessary to increase the quality of life since some headaches can be stubborn and in turn, they can affect your productivity and mental well-being.

A study published recently says 1 in 13 people have suffered from morning headaches despite not drinking alcohol and drinking enough water the day before. Our sleep patterns are vital for overall health and well-being so waking with a morning headache could well be a sign that you need to take note of the position you sleep in as well as how long for.

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How Sleeping Positions Affect Us

Our bodies adapt quickly to the positions we adopt. This is why posture is so important because by having bad posture, the muscles are adapting to a position that is not supporting your spine or neck. While we’re sleeping, the muscles don’t need to work as hard to support us since we’re lying down. However, they are still adapting to the position we choose to sleep in for 8 hours and eventually tighten up.

The Foetal Position

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    The most common sleeping position that most of us find easy to fall asleep in, is the foetal position. Curling up is actually the opposite of what we’ve been trying to do during the day which is keeping our backs straight and aligned. While it may seem comfortable, this position forces our heads down and shoulders forward, getting tucked upwards and in causing tension in the neck. If we stay in this position for too long during sleep, the muscles in our neck tense up and get locked.

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    Lying On The Stomach

    lying-on-stomach

      This position, although straightening your back, forces your head and neck to twist at an unnatural angle again causing tension in the muscles around your neck. While it may increase the flexibility of one side, it will tighten up the other resulting in neck ache and tension headaches when you wake up. This position is also not ideal for your lower back which all adds up to tension up the spine and into the neck.

      In addition, placing your arm over your head while sleeping on your stomach results in circulation being cut off due to pressure on the collection of nerves of the brachial plexus and the brachial artery. This disrupts regular blood flow around your body including your head and neck.

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      Lying On Your Back

      sleeping-on-back

        The best position to sleep in is to lie on your back. While this is quite a difficult position for some people to adapt to, it not only keeps your spine straight all the way up to your neck, but it keeps the muscles in the correct position allowing sufficient support and a neutral posture for optimal blood flow. This ‘corpse’ alignment promotes a healthy posture that continues from day into night.

        This position isn’t for everyone, however. Those with sleep apnoea and problems snoring can find sleeping on their back aggravating for these conditions and this, in turn, affects sleep quality. In this instance, sleeping on the side of the body as straight as possible, making sure the neck is not elevated too much by your pillow, will be the best alternative and promotes better neck health.

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        Tossing And Turning

        If you find you’re tossing and turning a lot in the night, this is because the curled positions you sleep in are causing muscles to tighten and blood flow to be cut off. The feeling of discomfort results in you changing positions regularly – usually from one curled up side to the other. This is a good indication that you should attempt to sleep on your back to eliminate the chance of chronic morning headaches.

        Try sleeping with a pillow that allows your neck and back to be straight and aligned. Also, try placing a pillow underneath your knees to prevent you from turning over onto your side. If you find you wake up with that dull, annoying headache each morning, adopt this position and see if it makes a difference.

        Featured photo credit: pixabay.com via static.pexels.com

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        Jenny Marchal

        Freelance Writer

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        Last Updated on May 25, 2019

        20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

        20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

        Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

        It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

        This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

        Breakfast

        1. Spiced Coconut Squash Breakfast Porridge

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          This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

          2. Egg and Avocado Spaghetti Squash Boats

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            If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

            3. Spaghetti Squash Frittata for One

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              This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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              4. Ingredient Spaghetti Squash Brunch

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                It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                5. Spaghetti Squash Hash Browns

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                  A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                  Lunch

                  6. Spaghetti Squash Chow Mein

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                    Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                    7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                      This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                       8. Spaghetti Squash with Mushrooms Parmesan

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                      8

                        Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                         9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                          A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                           10. Thai Peanut Spaghetti Squash

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                            Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                            Dinner

                            11. Spaghetti Squash Comfort Bowl

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                              This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                              12. Spaghetti Squash Crust Pizza

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                                As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                13. Spaghetti Squash Fried Rice

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                                  Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                   14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                                    If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                    15. Chicken Enchilada Stuffed Spaghetti Squash

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                                      This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                      Dessert

                                      16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                        If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                        17. Spaghetti Squash Coconut Custard Pie

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                                          With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                           18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                            This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                             19. Spaghetti Squash Kheer

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                                              Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                               20. Cinnamon Spice Spaghetti Squash Cake

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                                                By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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