How to Solve All Your Sleep Problems with Science

We spend nearly a third of our lives sleeping, and the quality of our rest significantly impacts our overall health. Both our sleeping posture and bedtime habits play a crucial role in ensuring a good night’s sleep. Here are expert recommendations to help you correct your posture and relieve common sleep-related issues.

Shoulder Pain

If you wake up with a sore shoulder, avoid sleeping on your side—especially on the affected shoulder. Sleeping on your stomach is also not ideal, as it can cause shoulder misalignment.

Best sleeping position: Lie on your back with a thin, orthopedic pillow under your head. Hugging a pillow against your stomach can help keep your shoulders in a stable position. If back-sleeping isn’t comfortable, try lying on the opposite side of your sore shoulder. Slightly bend your legs toward your chest and place a pillow between your knees. Avoid tucking your hand under your head, as this can strain your shoulder.

Back Pain

Maintaining the natural curvature of your spine is key when dealing with back pain. If your mattress is too soft, consider replacing it with a firmer one for better support.

Best sleeping position: Sleeping on your back is ideal. Place a pillow under your knees to support the spine’s natural curve and relieve tension. You can also use a small, rolled-up towel under your lower back for added support. If you prefer sleeping on your stomach, place a pillow under your abdomen and pelvis to prevent your lower back from sagging. Side sleepers can try the fetal position—bend your legs slightly, keep your back naturally arched, and place a pillow between your knees to reduce lower back pressure.

Neck Pain

Just like your back, your neck needs proper support while you sleep.

Best sleeping position: Sleeping on your back with a pillow under your head and another under each arm is generally the best option. Choose an orthopedic or roll pillow for optimal neck support. If you sleep on your side, ensure your pillow isn’t too high—it should ideally match the width of your shoulders (no thicker than 15 cm) to keep your neck aligned. Stomach sleeping is not recommended, as it forces your head to remain turned to one side all night, straining the neck. If you must sleep on your stomach, use the thinnest pillow possible.

Difficulty Falling Asleep

If you struggle to fall asleep, your bedtime habits might be to blame.

Avoid screens before bed—the blue light disrupts your sleep-wake cycle.
Refrain from consuming caffeine (coffee, tea, energy drinks, chocolate) at least six hours before bedtime.
Exercise in the morning or afternoon to improve circulation and help you fall asleep faster.

Difficulty Waking Up

Many people struggle with waking up early, but the solution is simpler than it seems.

Set your alarm for the same time every day—even on weekends.
If you want to wake up early, go to bed early. Consistency is key.

Snoring

Sleeping on your back worsens snoring because it causes your throat tissues to collapse and your tongue to fall back, narrowing your airway.

Best sleeping position: Sleeping on your side helps keep your airway open, reducing snoring.

Other tips:
Strengthening your tongue and throat muscles with specific exercises can also help reduce snoring.
Choose a supportive pillow—soft pillows can tilt your head back and worsen snoring.
Use an extra pillow or elevate the head of your bed slightly to prevent your tongue from falling backward.

Leg Cramps

Leg cramps—sudden spasms in the calf, foot, or thigh—affect nearly 80% of people, regardless of age. They can be linked to illness, nerve damage, or nutrient deficiencies. If you experience frequent cramps, consult a doctor.

Prevention tips:

Stretch and strengthen your calf muscles regularly.
Try yoga or massage your legs before bed.
Exercise consistently to improve circulation and reduce cramping episodes.

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