It is therefore very important to have a good sleep because it has a direct impact on our overall health. The posture you adopt when you sleep is very important and what you do before going to sleep too.

Today, we have several recommendations from the best specialists on how to sleep properly. Tips that will greatly help to solve or improve your health problems!


1. Shoulder ache

Source : Brightside

You have pain in one shoulder when you wake up? Avoid sleeping on your side and especially on the uncomfortable shoulder. It is best not to sleep on your stomach as it creates a misaligned shoulder.

Ideally, we advise you to sleep on your back and place a thin pillow under your head. Then put a second pillow on your stomach to hug. From now on, your shoulders will be in a stable position.

If you do not want to sleep on your back, lie on the side that is not sore and then bring your legs slightly towards your chest. Put a pillow between your knees. Avoid placing your hand under your head as it causes poor posture in your shoulder.

Sources: everydayhealth , home-remedies-for-you , mayoclinic

2. Two evil

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As soon as you have pain in your back, it is very important to now normal curves of your spine. Make sure your mattress is not too soft otherwise it needs to be replaced quickly.

The best way to sleep for you is on the back. Place a pillow under your knees to help restore natural vertebral curves and also help reduce tension in your tendons. You can also try a small rolled towel at the bottom of your back for extra support.

If you sleep on your stomach, place a pillow under your lower abdomen and towards the pelvis. If you like to sleep on your side, we recommend the fetal position. Tilt your legs slightly towards your chest, maintaining a natural position for your back. Place a thin pillow between your knees to help you absorb the load on your lower back.

3. Neck pain

Source photo: Brightside

If you have pain in your neck, it is very important that it is supported while you sleep. Generally, it is best to sleep on your back with a pillow under your head and a pillow under each arm. The choice of your pillows is a priority and we advise you to choose orthopedic pillows or rolls.

If you prefer sleeping on your side, make sure your pillow is not too high and is not thicker than six inches. The height of your pillow should match the width of one shoulder to help keep your neck in the correct position. If you prefer to sleep on your stomach, use a very thin pillow so as not to affect the position of your neck.

4. If you can not sleep

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It is better not to use a tabelle, a computer or your phone before going to bed. If you have a lot of trouble falling asleep, you should seriously consider following this advice!

Also avoid caffeine at least six hours before going to sleep. It is best to exercise in the morning and afternoon to help tone your body and improve blood circulation.

5. If you can not stay asleep


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Do you wake up all the time during the night?

You should stop using your electronics before going to bed. We also advise you to avoid alcoholic beverages as these disrupt your body’s water balance and influence your sleep cycle.

In this case the ideal temperature for your room is 20-22 ° С but in general Dr. Jérôme Lefrançois and Véronique Deschamps, both members of the SFRMS (French Society for Research and Sleep Medicine) explain that the ideal temperature of the air to breathe for a good sleep is between 16 and 19 degrees (source)

6. Difficult to wake up

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A problem that affects many people. Still, it’s very easy to adjust.

Set your alarm for the same time each day, including weekends, if you want to wake up early.

7. Snoring

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Avoid sleeping on your back if you snore regularly. When you use this position, the throat tissues collapse and your tongue falls back down your throat by narrowing the airways.

The choice of your pillow will have a very important impact. A pillow that is too soft can tilt your head back and increase snoring. If needed, you can also use an extra pillow or raise the head of your bed a few inches to prevent your tongue from falling back on your trachea.

We advise you to sleep on your side so that your head finds a more natural position and nothing blocks the flow of air. Perform special exercises so that the muscles of your tongue and throat can reduce snoring.

8. Cramp in the legs

Source : Brightside

Having leg cramps is usually due to sudden spasms or tightening of the calf muscles, feet or thighs. About 80% of people suffer from this problem, regardless of their age. Night leg cramps are regularly caused by diseases related to nerve damage or the absence of trace elements.

It is important to see a doctor if you have to deal with this type of problem on a regular basis. The best solution to stop leg cramps is to keep the calf muscle stretched. You can try doing yoga or massaging your legs before going to sleep. For best results, exercise regularly.

9. Other problems

Sleep disorders can be linked to a number of factors, including fatigue, uncomfortable shoes, digestive problems, nephews, and many other possibilities. It is always best to consult a doctor to determine the cause of a problem and, if necessary, to receive the necessary treatments.

Source : Brightside

Do you have recurrent heartburn? We advise you to lie on the left side. This sleeping position prevents the contents of the stomach from rising up into the esophagus, preventing heartburn.

If you have leg pain during the night, you can use a pillow or the foot of your bed to keep your legs up when you sleep. The venous blood accumulated in your legs will flow downward, creating a much better feeling. It is suggested to rub or slightly massage your legs for several minutes. It is also best to avoid caffeine consumption for at least six hours before going to bed.