As important as nutrition and hydration, sleep must be preserved on a daily basis. However, some health problems can affect its quality and expose us to more fatigue and especially diseases. Fortunately, with each problem its solution, as shown by these scientific advices.
Insomnia, fatigue, dark circles, slouching ... So many symptoms that prove that sleep is not restorative and a change in habits must be undertaken. In addition to psychic disorders (stress, anxiety ...), some physical causes cause a disturbance of sleep. Here for each case how to sleep better.
Digestive disorders
Bloating, abdominal pain, constipation, diarrhea, nausea, heartburn ... can affect our sleep. These digestive disorders disrupt sleep and sleep quality. Thus, according to a study published in The Journal of Clinical Gastroenterology, the best position to adopt in these cases is the one on the left side. This sleeping position promotes digestion, elimination of waste and avoids suffering from gastric reflux.
Back pain
Back pain affects many people and causes continual fatigue. In addition to the physical causes, the posture that we adopt favors or not these pains, including the position of sleep. According to physiotherapist Elaine Maheu, it is possible to prevent back pain by promoting positions that align the body and provide better comfort. Thus, a sleeping person on the side will have to put a pillow between her legs and if she sleeps on her back, she will be able to add a small towel wrapped under her neck and a pillow under her knees to reduce the pressure of the body on the hips.
Cervical pain
In the same way as back pain, neck and shoulder pain are common and disrupt sleep. However, they are also aggravated, even provoked, by the posture during the night as this scientific study shows. The bad positions include those where the dominant hand is above the head and those where the arm is under the pillow. It is therefore necessary to adopt a good sleep position to prevent and relieve these pains. For this, bet on a small towel rolled under your neck.
High blood pressure
According to a study relayed by the British edition of L'Express, it is possible to reduce the blood pressure and the risks related to high blood pressure by taking advantage of a nap of 20 minutes during the day. In addition, another study supports the positive link between nap and risk reduction associated with atherosclerosis, which can be caused by high blood pressure and a WebMD article explains that the best position to reduce nocturnal hypertension is the one with partially hidden face, so in lateral position. Note that the benefits of a nap are more or less real depending on the duration. Beyond 30 to 60 minutes, the trend is reversed and the risk of sleep disorders and cardiovascular are higher.
Sinus disorders
Sinus disorders, including sinusitis, are usually distinguished by pain in the upper forehead and under the eyes. This is a common disorder that affects the quality of sleep. To combat these disorders and improve sleep, it is recommended by Harvard Men's Health Watch to sleep with the head slightly elevated and / or on the sore side if the pain is unilateral.
Pelvic pain
In case of premenstrual cramps and / or pelvic pain during menstruation, it can be difficult to find the right position to sleep. Gynecologist Lisa Lindley told Glamor Women's magazine: "Sleeping in a fetal position relieves the abdominal muscles. ". Council supported by Dr. Jennifer Wider who adds that this position relaxes the muscles around the abdomen and helps reduce tension and pain.
Headaches
Headaches can be caused by poor posture during the night and lack of sleep. It is therefore appropriate to respect a bedtime ritual and rectify this posture by favoring a sleep position where the head is well aligned with the rest of the body. Few or too many pillows are to be avoided and body alignment should always be checked by physiotherapist Sammy Margo for The Sun.
It should also be noted that for quality sleep, bedding and lifestyle habits have a major impact. Opt for a healthy diet, regular physical activity, good hydration, comfortable bedding adapted to your body and promote a bedtime ritual, free of exciting substances (tobacco, caffeine ...) and screens.
WARNINGS: In case of sleep problems such as sleep apnea or snoring, some positions are not suitable. Ask for the advice of a health professional.
