How to Fix All Your Sleep Problems With Science
It seems like it’s getting harder and harder to get a good night’s sleep.
A myriad of distractions are constantly in cahoots to keep you from getting enough shut-eye.
We’re supposed to get seven to nine hours of sleep, but many Americans don’t hit that target every night.
Sleep can provide incredible health benefits — from helping us lose weight to improving our memories, and even making us happier.
So when you’re lying in bed with one of these nine common sleep problems, here’s what the science says you should do:
But the kind people at TechInsider have tackled the most common sleep problems – from back pain to restlessness – with a little help from science and medicine.
Hours of stillness in one position might leave you feeling stiff and sore the next day.
For shoulder pain, the Mayo Clinic recommends sleeping on your back and hugging a pillow, for both moral and anatomical support, presumably.
But if you’re suffering from neck pain, your pillow could be the source of your problems.
Again, those pesky pillows and their position could greatly alleviate any strains to you back, according to the Mayo Clinic.
Many of us claim to have insomnia every night we don’t fall asleep within ten minutes, but actually sleep deprivation in some form is thought to affect up to half the people in Britain.
According to the Journal of Applied Physiology, sleep hygiene is key to catching those Z’s, so avoid exercise in the late evening and switch your phone off; YouTube videos of pandas will still be there in the morning.
There is actually an optimum temperature at which the human body can go into sleep mode: between 20 and 21.7 degrees Celsius.
So, avoid alcohol – which can play havoc with your body – up to an hour before bed. The scientists at the National Institute of Alcohol Abuse and Alcoholism have found that late night self-medicating with a tiny tipple to get you off to sleep could actually be damaging in the long-run.
Sadly, that might be affecting our ability to wake up on midweek mornings and get to work on time.
It’s a phenomenon scientists have dubbed ‘social jet lag’ and it can be prevented by waking up at the same time every day and getting into a good wakeful routine, according to Chronobiology International.
One effective treatment is saline solution just before bed, which you can buy at pharmacists.
If the snoring persists, it could be an indicator of Sleep apnea or other sleep problems so do seek medical help.
Finally, while scientists aren’t sure what causes night time leg cramps, the Mayo Clinic state it’s probably related to muscle fatigue and nerve damage. Stretching and massage can help.
Happy snoozing, folks.
A Doughnut Before Sleeping?