Fixes for Common Sleep Problems
By Sara Butler
There are a lot of Americans who don’t get enough sleep every night. There are many reasons behind not getting enough sleep – maybe you wake up in the middle of the night or you accidentally have caffeine too close to bedtime. Whatever your trouble, there may be a way you can fix it. Here are some easy fixes for some of the most common sleep problems people have.
Trouble Falling Asleep
You know the drill: You toss and turn for hours before finally falling into a restless slumber and feel completely wiped when you wake up the next morning. If you find this is happening to you frequently, you should try to:
- Limit your caffeine intake in the hours before bed
- Exercise in the morning or afternoon
- Put electronic devices away about an hour before bed
If you snore, then chances are you’re not getting restful and restorative sleep at night. To try to combat snoring you can:
- Sleep on your side with a good pillow supporting your head and neck
- Clear out your sinuses with a saline wash before bed
- Avoid alcohol
Pain in the Neck
If you wake up because your neck is stiff and painful you should try to replace the pillow you’re using. Pillows need to be replaced every 18 to 24 months. You also need to find a pillow that offers support and fits your body well.
You Wake Up
Some people fall asleep just fine only to wake up in the middle of the night. If this sounds like a familiar problem you should make sure your bedroom is cool enough. Researchers have found the optimal temperature for sleep is between 68 and 71 degrees Fahrenheit. Also, make sure to avoid alcohol close to bedtime since it decreases how much REM sleep you get.
If you have heartburn or acid reflux when you lay down to sleep and it keeps you awake, you should consult with a medical professional about it. You can also try sleeping on your left side with your upper body slightly elevated to help keep your stomach acid from bubbling up.
If you wake up because of shoulder pain in the night you need to try to avoid sleeping on your side. If you normally sleep on your side and the pain is only in one shoulder, try to lie on the other side. You can also try to hug a pillow at night to help relieve the pain.
Try these fixes and see if it makes a difference in your sleep!