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How To Fix These Common Sleep Problems

By Alexis Mills

It's not a surprise that people have issues with sleep and have trouble getting the amount of sleep needed to function properly. For some of the most common sleep issues, see some quick fixes for how you can get proper sleep.

Can't Fall Asleep 

Make sure to avoid caffeine several hours before bedtime. But if you really are having issues then you should only have caffeine in the morning and avoid it the rest of the day. Also, you should exercise in the morning or afternoon and put your phone away at least an hour before bedtime. An hour before you go to bed, start to get relaxed and ready by disconnecting from the outside world.


If your snoring is waking you or people around you up, try to sleep on your side or prop your head with a few pillows. If those don't work, you can clear out your sinuses with a saline rinse before bed. Drinking alcohol, especially before bed, also increases the amount of snoring.

Neck Pain 

Waking up with a kinked neck or suffering through neck pain while trying to go to sleep isn't easy to deal with it. Replace your pillows at least every two years with firm latex pillows.

Can't Stay Asleep

If you are waking up throughout the night, there are a few things you can do. First, avoid alcohol before bed since it can decrease your deep REM sleep. Also, make sure your room is set to a comfortable temperature between 68 and 71 degrees Fahrenheit. If you feel that you can't stay asleep because of stress, try to do relaxation techniques like breathing techniques or meditation or both!

Acid Reflux

Dealing with acid reflux is a condition you should discuss with your doctor about medication options and/or adopting a diet change. Also, try to sleep on your left side with an elevated pillow.

Shoulder Pain 

If you have shoulder pain, try to only sleep on your back. If you are a side sleeper and the pain is only on one shoulder, then try to sleep on the other side. Also, sleeping on your back and hugging a pillow can help.

Can't Wake Up 

Having a problem getting out of bed in the morning is easier if you get in the routine of it. Try to wake up around the same time every day, even on weekends, so your body is used to it.

Leg Cramps

If you get leg cramps while you are falling asleep, try to massage the area, apply heat to the muscles, and stretch to relieve the pain.

Back Pain 

To ease back pain when trying to sleep, add a pillow under your pelvis if you sleep on your stomach or a pillow under your legs if you sleep on your back.

While most of these are quick fixes and different habits you can change to help you, they doesn't fully address the cause of the issues. These are suggestions to help in the moment, but don't necessarily fix the issue for good, and should probably be discussed with your chiropractor on your next visit to The Joint Chiropractic.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Oklahoma City, Okla.

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