How to Fix All Your Sleep Problems With Science

We all spend about a third of our lives sleeping, so it is a must that we get a calm and good-quality rest in order to support our overall health.

Yet, our sleep is actually determined by the position we sleep in, and the things we do before going to sleep. Today, we reveal the recommendations from top specialists on proper sleeping positions in order to treat your health problem:

Back pain

It is of high importance to maintain the normal curves of the spine if you suffer from back pain. You should sleep on the back, with a pillow under the knees to help restore natural spinal curves and release the tension in the tendons.

You can also put a rolled towel under the lower back.  If you sleep on the stomach, put a pillow under your lower abdomen and pelvis, and if you sleep on the side, take the fetal position.

Draw the legs up slightly toward the chest, to preserve the natural arch. Keep a small pillow between the knees.

Shoulder pain

You should not sleep on the side if you suffer from shoulder pain, and you should also avoid sleeping on your stomach as it might lead to a misalignment of the shoulders. Moreover, avoid sleeping on the hand, as it puts the shoulders in an unnatural position.

Instead, sleep on the back, with a thin pillow under the head, and another on the stomach, and hug it.

If you cannot sleep on the back, try to find a position on the side which is not painful. Then, draw the legs up slightly toward the chest, and place a pillow between the knees.

Leg cramps

About 80% of people experience leg cramps regardless of their age, which are sudden spasms or tightening, of muscles in the calf, feet, or thighs. Night leg cramps are most often linked to some nerve damage, disease, or lack of trace elements.

Try massaging or yoga before going to sleep to stretch and strengthen the muscles. Regular exercise can do wonders for leg cramps.

Can’t wake up

All you have to do is to set the alarm for the same time every single day, even during the weekends, and this will become a routine. Also, make sure you go to bed earlier in the evening, and do not deprive your body of its much-needed rest.

Can’t stay asleep

If you often wake up during sleeping at night, you should avoid drinking alcohol before going to bed, as it destroys the water balance in the body. Also, avoid using your gadgets before bedtime as well. Make sure your room temperature is adequate. The ideal sleeping temperature is 20-22°С.


You should not sleep on the back if you snore, as the throat tissues sag and the tongue falls back into the throat and thus narrows the airway. Do not use too soft pillows, as they cause the head to tilt backward.

Instead, use an extra pillow, and elevate the head in order to prevent the tongue from falling back over your windpipe. You should sleep on the side, with the head in a natural position.

Special snoring exercises will also be very beneficial, as the throat and tongue exercise will strengthen them and thus reduce snoring.

Other problems

Sleep issues might affect various aspects of the health, including fatigue, digestive issues, nervous disorders, and more.

In the case of leg pain, elevate the legs using a roll pillow, to boost the circulation. Also, you can massage the legs before going to bed, and avoid consuming caffeine at least 6 hours before going to sleep.

If you often suffer from heartburn, you should sleep on the left side, as this will prevent the stomach contents from coming back up into the esophagus.

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