9 Tips to sleep well and wake up rested...
When we encounter daily problems regarding our sleep, we usually blame other causes such as stress or our own nature. But for whatever reason, it always ends up taking its toll on us not being able to sleep effectively. To try to correct the most common inconveniences, we leave you 9 tips that can help you to make your rest much healthier and more pleasant.
Hopefully, they can help you.
1. You cannot fall asleep being exhausted
When it's time to sleep and go to bed, you notice that you cannot start to rest until it's too long? Your problem may be related to exciting drinks with high caffeine content or other similar substances. We must also bear in mind that a high physical and mental effort before rest can have harmful effects, since your body would not be ready to enter the relaxation phase and take too long to fall asleep. Try to leave a time of at least two hours before going to bed to avoid all these processes.
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So many people than we think have problems with snoring. Although this may seem like a problem for the people who accompany us, it also affects those who suffer from it first-hand. To avoid suffering an apnea, we recommend you change your position and sleep on your side, so that we can facilitate air transition. If before we go to bed we clean our nostrils properly, we will be able to clear the respiratory tract, making it easier for our nose and not our mouth to act as a path, favoring that the throat does not dry out and snoring occurs. It is also useful to use salt or water with salt, since a greater cleaning takes place.
3. Neck pain
Pillows are one of the biggest problems when it comes to sleep, since often we do not change them often enough. It is recommended, at least, that it be once every two years. You have to know how to choose the necessary hardness and adequate comfort for each person, but it is always recommended that the new latex technologies be used to ensure a correct adaptation to our neck.
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4.You cannot sleep deeply
If you end up going to sleep all night, without actually noticing an effective rest, it is possibly because you do not reach the REM phase. This means that your brain does not enter into a state of sufficient rest and that you cannot make a good use of your time. To avoid this condition try not to drink alcohol before going to bed and try to maintain the temperature of your room properly, between 20ºC and 25ºC. This way you will see how your dream will occur continuously and profoundly.
5. Acid reflux
Another of the most common problems of people who cannot sleep are heavy digestion and acid reflux. To facilitate these processes, it is advisable to lean on the left side in order to place the stomach in an appropriate position. It also helps to place a raised pillow, but we always recommend that you see a doctor in order to be able to provide some type of medication that palliates the effects, since the situation could easily be aggravated.
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6. Shoulder pain
Normally, shoulder pain is caused either by overexertion or poor posture during sleep. If it is the latter we can try to avoid resting on the side to start sleeping in another position. It helps a lot to hug a pillow, since our shoulders will be in a more relaxed position. It can also be that the posture of the neck helps, because if it is in tension we could have a reflex that makes us suffer from more pain.
7. You cannot wake up
Although our alarm goes off, there is someone who has a harder time waking up and starting our daily routine. To avoid this, we can always find a way to synchronize our biological clock with the technological clock by setting a fixed time to go to sleep and wake up. Remember that the habit helps us to change our hour of greater activity and that, finally, we will end up getting used to getting up on a daily basis. Then we will find it impossible to spend more time in bed once the time comes. Anyway, it would not be a bad idea to visit the doctor to rule out psychological problems.
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8. Leg pain
What hurts us when we get up are the legs, or if it is these pains that cause us not to have a proper rest, we will have to take action on the matter. Performing a self-massage can help us relax the muscles to ensure a proper rest. This can end up making it easier for us to avoid tensions and our muscles do not hurt during the night. Simply making gentle circular movements along the muscle and performing natural movements will achieve excellent results.
9. Back pain
The major problem of people who cannot rest is back pain. The tension that occurs during rest can be related to a mattress in poor condition or due to the use of a pillow that is too loose. If we have the option of placing a pillow on our legs, we could prevent the pain from becoming chronic. Always try to have enough of your rest, because it is what will allow you a great deal of relaxation and total regeneration that guarantees your recovery.