Good Sleeping Posture And How To Combat Insomnia

It is not just enough to lie down to get some shut eye; proper sleep posture has a very vital role to play in the entire sleep process and quality. Try to sleep in a position that helps you maintain the curve in your lower back. It is recommended you lie on your back with a pillow under your knees or on your sides with your knees slightly bent.

Sleeping on your stomach is never advisable because it doesn’t maintain the curve in your lower back leading to overarching. This exerts pressure on joints and muscles that can lead to pain, numbness and tingling.

Another bad sleep posture is sleeping on your back with knees drawn up to the chest (fetal position). This can lead to back pain, wrinkles and saggy breasts.

WHAT IS THE BEST MATTRESS/PILLOWS TO SLEEP ON?

You should sleep on a firm mattress that does not sag. However you can place a board under the mattress in case it sags.

Sleep with a pillow that is neither too high nor too low as to bend the neck abnormally out of alignment causing muscle and joint strains.

WHAT TO DO WHEN YOU ARE NOT GETTING ENOUGH SLEEP OR ARE UNABLE TO SLEEP

“Do you experience difficulty sleeping?”, “Do you have difficulty falling or staying asleep?” or “Do you spend long hours at night awake, staring at the ceiling and not been able to get a shut-eye?” If your answer to any two of these questions is “yes”, you most definitely are suffering from Insomnia.

What is Insomnia?

Insomnia, or sleeplessness, is a sleep disorder in which there is an inability to fall asleep or to stay asleep as long as desired or and the feeling of still being tired after getting a full night’s sleep.

Steps.

1. See a Physician for a routine physical examination if you are suffering from insomnia. Sleeplessness can be a symptom of other conditions that should be ruled out first.
2. Adopt the right diet to stop Insomnia.

-Eliminate food or beverages that contain Caffeine such as Coffee and Coca-Cola especially in the late afternoon and evening.

-Eat dinner four to five hours before bedtime. A light snack before bed may help you to sleep, but a large meal will most definitely keep you awake.

-Avoid drinking lots of fluid before bed so you are not woken up by the need to urinate.

1. Create an enabling environment to sleep.

-Keep your bedroom and well ventilated.

-Turn off all bright lights that may interfere with your sleep.

-Put away all electronic gadgets such as mobile phones and allow yourself to fall asleep.

-Turn your bedroom clock so you cannot see it from your bed if you find yourself clock watching. Stressing over the time makes it more difficult to fall asleep.

-Establish a regular bedtime and wake time and stick to it, even on weekends and vacations.

1. Try exercising before dinner. This may provide increased energy for a few hours, so it is never good to exercise immediately before bed. A few hours after exercising energy is usually at a low, making it easier to fall asleep
2. e. Take a hot bath one to two hours before bed. The hot bath raises your body temperature, promoting sleep.
3. Reading, meditation or yoga and other relaxing activities are good ways to promote sleep 30 minutes before going to bed.