A good night’s sleep provides many benefits, including physical maintenance and repair, cognitive renewal, a immune system boost, and emotional well-being. Unfortunately, many adults do not get enough sleep or suffer from poor quality of sleep.
Getting 7-9 hours of sleep each night is the optimal amount for most adults. Here are some tips to help you improve your sleeping habits:
1. Sleep on Your Side
Sleeping on your side can help reduce back pain, snoring, and digestive problems. It can also improve your posture and may alleviate neck and shoulder pain. It can be a good choice for people with GERD (gastroesophageal reflux disease), heartburn, or indigestion because it promotes healthy acid flow in the stomach.
People who snore tend to snore more when they sleep on their backs, but sleeping on your side can keep your airway open and decrease snoring. It’s also recommended for people with position-dependant sleep apnea, as it can help relieve symptoms of this sleep disorder.
To make the most of your sleep, try to follow a consistent schedule. Avoid eating a big meal before bed, using nicotine products or caffeine, taking long naps, and turning on bright lights before you go to bed. These behaviors can interfere with your body’s progression through the sleep cycles.
2. Sleep on Your Back
Sleeping on your back may help reduce the likelihood of back pain by shifting pressure from the lower spine and hips to the shoulders and chest. It also keeps the neck in a more neutral position, which can be helpful for people who have snoring or obstructive sleep apnea.
Back sleeping may also prevent fluid pooling around the eyes, which can lead to puffiness and bags. It may also discourage clogging of the nasal passages, especially for those who suffer from congestion or allergies.
If you’re a stomach sleeper, try supporting your legs with pillows to keep the spine aligned with the pelvis and hips. Alternatively, you can try placing a rolled towel under your knees to support them and reduce strain on your back.
3. Sleep on Your Side with a Pillow
Your body goes through multiple sleep cycles every night. Some of these sleep stages are light and others are more restorative. Getting enough sleep and having healthy sleep patterns can help your body progress through these cycles.
Many factors can interfere with a restful night of sleep, from stress to health conditions like heartburn and asthma. However, there are also many things you can do to improve your sleep cycle, including creating a consistent sleep schedule and establishing a relaxing bedtime routine.
A good pillow helps prevent back pain and neck stiffness when you sleep on your side. Choose a pillow that supports the natural curve of your cervical spine, as well as your shoulders and arms. Adding a pillow between your knees can alleviate pressure on your hips and relieve back pain in the lower back area.
4. Sleep on Your Back with a Blanket
If you sleep on your back, sleeping with a blanket can take pressure off of your lower back. This position can also help you maintain the natural curves of your spine.
Most adults need around seven to eight hours of sleep per night. A good night’s sleep helps keep you alert and can improve your performance during the day. It can also alleviate fatigue associated with cancer treatment and boost cognition.
During the night, you go through several rounds of sleep cycles. Each cycle lasts between 90 and 110 minutes. The first few cycles are light NREM sleep, and later stages include deep NREM sleep and REM (dreaming) sleep. Many factors can affect the composition of these sleep stages, including sleep disorders such as insomnia, narcolepsy, and sleep apnea. These disorders can prevent your body from cycling into these deeper phases of sleep.
5. Sleep on Your Side with a Pillow
The side sleeping position is a healthy alternative to back sleeping. This position can help relieve back pain, reduce snoring and improve overall spinal alignment. It can also help reduce the symptoms of sleep apnea and improve heart health.
Side sleepers should use a pillow to prevent the spine from collapsing, which can lead to back and neck pain. The best pillow for side sleepers is a contoured foam pillow or a buckwheat hull pillow that will conform to your unique shape.
To ensure proper alignment while sleeping on your side, place a pillow underneath your torso (between bottom rib and top of hip/pelvis). A second pillow can be placed between the knees to prevent them from bending too much. This position is sometimes called the “fetal” or “log” posture. Some people who sleep on their sides also sleep in a position known as the “yearner.” This is similar to the log position, but your arms are extended straight down like you’re reaching for something.
6. Sleep on Your Back with a Blanket
Changing one’s sleep position can be uncomfortable at first, especially for those who regularly sleep on their stomach or side. Aligning the natural curves of your back can help ease discomfort, and Picard recommends using a pillow beneath the small of your back and a pillow between the knees to promote proper spinal alignment.
Getting the recommended amount of sleep is vital to maintaining good health, but many adults struggle with sleep hygiene issues. To get the best night’s rest, experts recommend sticking to a consistent sleep schedule and engaging in activities that encourage relaxation before bed.
Sleep needs vary by age, but most healthy adults should aim for seven to nine hours. The key is focusing on quality, not quantity, and sleeping in a position that’s comfortable for you. With a little practice, you can learn to get the restful sleep you deserve.
7. Sleep on Your Side with a Pillow
Many people struggle with getting enough sleep. The average adult needs between seven and eight hours of sleep each night to wake up feeling well rested.
Sleeping on your side with a pillow can help prevent neck pain, headaches, and fatigue. It can also reduce snoring and improve spinal alignment. This position can also reduce the risk of heartburn and acid reflux.
Ideally, you should spend at least 25% of your total sleep time in deep sleep and REM (rapid eye movement) stages. The amount of time spent in REM and deep sleep changes with age, so it’s important to find a healthy sleep routine that works for you. Some easy ways to improve your sleep hygiene include setting a consistent bedtime, creating wind-down rituals before sleeping and using the right pillows.
8. Sleep on Your Back with a Pillow
It is common to focus on how many hours of sleep you get per night, but this is only one part of the picture. A healthy sleep cycle includes four stages, each of which plays a role in ensuring that you wake up feeling rested and refreshed.
Over the course of a night, you go through multiple rounds of sleep cycles, each lasting 90 to 110 minutes. These sleep cycles are comprised of various stages, including REM and NREM sleep.
The length of time spent in each of these stages varies over the course of your life, as does the amount of REM sleep you experience. Sleep disorders like sleep apnea can affect the amount of time you spend in each stage and the quality of your overall sleep. Practicing good sleep habits, such as maintaining a consistent bedtime routine and using a pillow that supports back sleeping, can help improve your overall sleep quality.
9. Sleep on Your Side with a Blanket
Many people snore more when they sleep on their backs, so sleeping on your side with a pillow is often recommended. It improves blood flow to the heart, lungs, and fetus while keeping pressure off of the kidneys and liver.
Getting good quality sleep is essential for mental and physical health. Insufficient sleep can lead to weight gain, high blood pressure, and a weakened immune system. Long-term sleep problems can also affect memory and thinking skills.
A healthy bedtime routine and a comfortable mattress are important for good sleep. Aim to get seven hours of sleep each night and avoid using your bed for other activities. Tossing and turning in bed may cause insomnia, so you should limit the time spent there. If you have trouble falling asleep, consider seeing a doctor for an evaluation of possible underlying causes.
10. Sleep on Your Back with a Pillow
If back sleeping is the preferred sleep position, a pillow under the head and neck helps maintain the natural curve of the spine. A pillow under the knees also reduces strain on the lower back.
If a back sleeper tends to roll over onto the side or stomach, adding a pillow under the legs may help prevent this from happening. This is especially important for people who suffer from back pain or who are recovering from spinal surgery.
A good night’s rest is vital for health and wellbeing. Creating a bedtime routine, getting plenty of exercise and practicing stress-reduction techniques can help promote a more consistent night of sleep. Most adults need about seven hours of sleep each night. However, many people struggle to get the deep sleep that they need. Sleep deprivation can lead to weight gain, a decrease in cognitive functioning and a host of other health problems.
