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Published on November 29, 2018

The Best Way to Sleep to Relieve the 7 Most Common Ailments

The Best Way to Sleep to Relieve the 7 Most Common Ailments

We sleep for about 9,000 days or 210,000 hours throughout our lifetime, and guess what? Many of us do it wrong!

Yes, there’s a right way and a wrong way to sleep. Sleeping in the wrong position can cause everything from lower back pain and frozen shoulder to wrinkles, neck pain and a stiff jaw.

Here are 7 of the most common ailments caused by sleeping in the wrong position and the best way to sleep.

1. Lower Back Pain

If your lower back is bothering you when you wake up in the morning, your sleep position may have something to do with it.

The first thing the Cleveland Clinic suggests you do, is get yourself a firm mattress that doesn’t sag, with a firm box spring.[1]

Next, choose a position that best mimics the natural curvature in your spine. Positions to try include sleeping on your back with a lumbar roll under the small of your back and a pillow under your knees.

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Another position to try is sleeping on your side with your knees slightly bent. When sleeping on your side you may also want to try putting a pillow between your knees. You do not want to pull your knees all the way up to your chest in the fetal position.

The worst position for your lower back is sleeping on your stomach. If you’ve been doing it for awhile, it may be hard to get out of the habit, but it will be well worth the effort!

2. Neck Pain

If you have neck pain, the two best positions to sleep in are on your back or on your side.

However, that comes with a caveat. According to Harvard, you’ll also need to select the right pillow.[2] The best pillow is a down pillow the conforms to the shape of your neck. Alternatively, you may also want to try a pillow with memory foam that conforms to the shape of your neck and back.

Regardless, you don’t want to use a pillow that is too high or stiff, placing your head or neck in an unnatural position and causing it to flex throughout the night.

3. Heart Burn or Acid Reflux

Fall asleep in the wrong position and stomach acids can slip into your esophagus, causing major heart burn. The worst positions for acid reflux are sleeping on your back, your stomach or your right side.

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That leaves sleeping on your left side as the best position to avoid sleep time heart burn. Why does it work? Because sleeping on your left side keeps the junction of the stomach and the esophagus above the level of the gastric acid. This prevents the stomach acid from leaking into the esophagus, which is the cause of the “burn” and discomfort.

This video by Dr. Mandell provides a good visual explanation:

4. Snoring and Sleep Apnea

Do snoring and sleep apnea really impact your health? You bet they do.

Having your sleep interrupted throughout the night over extended periods of time could have long term health implications, as well as leave you constantly tired throughout the day.

Snoring and sleep apnea are typically caused by collapsed airways, leading to pauses in breathing. Both sleeping on your side or on your stomach can help your airways stay open and reduce snoring and mild apnea.

However, because sleeping on your stomach is so bad for your lower back, I’d recommend first seeing if sleeping on your side will solve the problem.

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5. Wrinkles

You know when you wake up with lines and creases across your cheeks after sleeping with the side of your face on your pillow? Well it may not be temporary after all. They’re called sleep wrinkles and research has shown they can affect your forehead, lips and cheeks![3]

Sleep wrinkles are cause by sleeping on your stomach or your side, which causes facial distortions. To avoid facial distortions while sleeping, try sleeping on your back – it’s just one more reason sleeping on your back is preferred.

6. Shoulder Pain

Ever wake up and you can barely move your shoulder? You may not want to put the blame on your game of squash or workout from the day before. The culprit maybe the way you sleep.

Specifically, if sleep on your side, the weight of your body on your shoulder, or of your head on your upper arm places a lot of stress on your shoulder’s tendons, causing inflammation and stiffness.

Shifting to your opposite side, may just cause pain in your other shoulder over time. One again, the easiest solution is to sleep on your back.

7. Jaw Pain

Ever wake up in the morning with a sore jaw? Chances are, you’ve either been grinding your teeth, or you’ve been sleeping on the side of your face causing.

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If you’re grinding your teeth, you should definitely see your dentist and see if he can make a mouth guard, to help protect your teeth. Regardless, sleeping on your side puts additional pressure on the joints of your jaw and the jaw itself. Once again, the solution is to sleep on your back!

The Bottom Line

Getting a good night’s sleep is hard enough. Having to worry about it causing you pain should be the least of your worries.

Follow the advice above and see if it helps you avoid some of the unintended perils of sleeping in the wrong position.

Featured photo credit: Charles Deluvio via unsplash.com

Reference

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Marc Felgar

Marc Felgar is an aging, health & senior care expert focused on improving the lives of mature adults.

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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