So, we’ve all heard the rumors: sleeping naked is the way to go! But why? Is there actual science backing it up? Might your favorite fuzzy pajamas and cozy socks be the reason you’re tossing and turning all night long?

Today, we’re going to unpack the science behind sleep. And: spoiler alert! When you’re done reading, you might find yourself excited to strip down and sleep naked, for your healthiest night of sleep yet!

Is it healthy to sleep naked?

Believe it or not, science proves that sleeping naked is in fact healthier in all senses of the word. Meaning your physical, mental, and emotional health can all benefit from this one simple adjustment to your nightly routine. Keep reading for the 3 top reasons why:

1) Cooler Temperatures = Better Circulation and Better Sleep

Whether you want to hear it or not, the human body sleeps more soundly in cooler temperatures. Sleep experts have proven that the warmer your body temperature, the more awake your brain’s neural pathways are, and therefore, the less restful night sleep you get.

So the quickest suggestion to lower your body temperature? Sleep naked!

And why else is sleeping naked the way to go? Well, not only will you sleep more soundly, since your REM cycles will remain uninterrupted at cooler temperatures, but you’ll also fall asleep faster! With improved body circulation, your skin gets a chance to breathe and doesn’t have to work so hard to regulate your body temperature – so there you have it, sleeping naked really does let you fall asleep better AND faster!

2) Better Circulation = A Healthier Body

Did you know clothing can trap harmful bacterias that can cause unsightly skin issues i.e. acne, or even bacterial infections like yeast infections? It’s true! And yet another reason why science recommends that for the health of your entire body, and most specifically your private parts, you should sleep in the nude!

If you’re a female, this gives your area a chance to air out from possible infection causing bacteria…and males, the less pressure and warmth on your area the better, as far as sperm count is concerned anyway.

3) Nude Sleep = High Self-Esteem

Studies also show that sleeping in the nude can better your mental and emotional health. How? Well, the more time you spend in the nude, the more comfortable you become in your own skin, boosting your confidence and self-esteem. And also, if you happen to sleep snuggled up next to a partner, skin to skin contact will increase your levels of oxytocin, or the positive “happy” hormone that can boost your immune system and lower your heart rate and blood pressure.

So yeah…sleeping naked is kind of a cure all!

What clothing is best for sleeping?

If you’re still not team #SleepNaked, we get it. Everyone has a different living situation and level of comfortability, but you can still take a few notes from our sleeping naked play book when selecting your pajamas tonight, to ensure the healthiest night of deep sleep possible.

1) The Looser the Clothing, The Better!

One thing to keep in mind, is that pajamas should be loose fitting. Anything too tight to the skin can restrict blood flow, raise your body temperature, or irritate the skin, all things that we already discussed, are bad for your sleep health. Additionally, undergarments should especially be loose fitting, if worn at all, to maximize the benefits of circulation and minimize possible infection rates.

2) Pajamas Should be Light and Airy!

When selecting your clothing for sleep, remember: the cooler the better. A thin linen or easily ventilated satin or silk is a much better option than cotton, which can hold onto heat, sweat, and bacteria. And this holds true for the material of your bedding as well, but we’ll get into that in more detail later on.

3) But what about socks and bras?

Ok, so we talked about underwear…but what about other undergarments in terms of sleep health? Believe it or not, when it comes to socks, sleep experts say wearing wool or cashmere socks can improve blood circulation and therefore sleep. Wearing socks of a breathable fabric, aka: not cotton, can actually allow your feet to release body heat which you guessed it, improves the quality of your night’s sleep! Just make sure the socks you’re choosing are clean and not too tight!

And what about bras? Studies show that sleeping with a bra on is really just a matter of personal preference. While it won’t prevent sagging or breast growth, some ladies find it more comfortable to sleep with a bra on. And so, if that sounds like you, all the power to you! Just make sure it’s not restrictive; instead opt for a nighttime bra that doesn’t have underwire or a band that might irritate your skin or leave marks.

Disadvantages of Sleeping Naked

So we definitely have sung our praises about sleeping nude for a healthier night’s rest…but are there any drawbacks? Sleep experts have a few, and of course, it’s up to you to decide if the pros of sleeping naked outweigh the cons.

1) Privacy Invasion

The best case scenario if you’re considering sleep naked is that you live alone or with a significant other who’s cool with seeing you naked. But of course, that’s not always the case. Roommates, siblings, children, or parents can of course come into play, and if that’s your type of living situation, than perhaps sleeping in the nude can feel more embarrassing than beneficial.

2) Excessive Laundry

“If you’re sleeping naked, how are you making MORE laundry for yourself?” we already hear you asking. Well, because you have no clothing barrier to catch odors, sweat, or other bodily fluids, your sheets can get a little bit stinkier a little bit faster. Therefore, if you decide to start sleeping naked, you might want to invest in more sets of fitted sheets, or get used to a more frequent bedding wash cycle!

3) Too Cold

Ok, ok, so we spent the first half of the article telling you that a lower body temperature leads to healthier sleep…but of course, there’s such a thing as too low of a body temperature! If sleeping naked means you have to run the risk of shivering all night, then by all means, keep your pajamas on! You’re much more likely to get a good night’s sleep when your body’s not fighting extreme temperatures.

4) Emergency Situations

Not that they happen often, but it is true that once in a blue moon, you may have to jet out of bed mid-sleep cycle to handle a crisis. Whether it’s a fire, flood, intruder, or otherwise, your response time will be affected if you’ve got to worry about getting dressed first.

Additional Ways to Sleep More Comfortably

Don’t worry, sleeping naked is not the only answer for deep sleep! Here are some other tips and suggestions from sleep experts to improve your nighttime rest!

1) Mattress and Mattress Toppers

It’s simple really: a high quality mattress = a high quality night’s sleep. But of course we understand that not everyone is in the market for a brand new mattress at the moment, so if you’re not, don’t sweat it! You’re not out of luck.

Mattress toppers are also a great, cheaper alternative for adding comfort to your bed. Or, a free mattress hack? Rotate and flip your mattress! This should be done every 3 months to keep the wear on your mattress even and your sleep consistent!

2) Pillows and Weighted Blankets

You’ve seen the informercials, and to be honest, they do bear some truth: the right pillow and blanket can really turn your night of sleep around! When it comes to pillows, the first step to shopping success is ensuring you’re buying the pillow that matches your sleeper style: side, stomach, or back. This ensures your neck is aligned with your spine while you sleep!

And another research-proven product to improve your sleep? Weighted blankets! These are found to be super helpful for those with arthritis, chronic pain, autism, ADHD, anxiety, and insomnia.

3) The Right Sheets

Many sleepers have been donned as “sweaty sleepers,” and if that’s you, listen up! Not only would you benefit from sleeping naked, but swapping out your current sheets for more breathable fabric is a great idea too! Consider sheets made of percale, linen, sateen, or bamboo fiber. Sleep experts say gone are the days where thread count matters, these days fabric type should be your number one consideration when selecting new sheets!

And Remember, Measurement is the Key to Sleep Success

As much as we would like to tell you that sleeping naked or buying a certain type of sheet is your deep sleep solution, the truth is, everyone is different. So how can you make sure your nighttime routine is setting you up for sleep success? Monitor your sleep!

To do this, sleep experts recommend using a sleep tracker, which these days can either be purchased as a separate product, or found as an application in most wearable fitness technologies like the newest models of the FitBit or Apple Watch. These trackers will give you a sleep score, so you can note what sleep factors bring you the best sleep.

Try one week sleeping naked, and the next week in your favorite breathable pajamas. Compare your sleep scores, and time in deep sleep, or REM sleep, to figure out how you sleep best. You can even test out one-by-one how other factors affect your sleep score too, like diet, pillow types, and sleeping positions!

Wrapping Up…

We hope this sleeping naked guide was more than just amusing, but educational too! There are many health benefits to sleeping naked, but as we said, everyone is in a different living circumstance with different sleep preferences. So your best bet to ensure deep sleep is to invest in a sleep tracker and test out what works for you!

Are you #TeamSleepNaked or a pajama diehard? Let us know in the comments below! We can’t wait to hear from you!

The post Sleeping Naked: Is it Healthier? Bras, Socks, Pajamas? appeared first on DILEMMAS

Humans spend the majority of their life sleeping. An essential part of life, sleep allows us to rest and recuperate, giving us the energy to live another day. And when we don’t have enough of it, we can suffer from a wealth of health problems, such as cognitive, physical, and mental issues.

Research has observed that there are several stages of sleep, 4 to be exact, and that the 3rd stage, which is known as deep sleep, is the most important. Deep sleep is when our bodies recover and heal, as well as promotes memory consolidation. However, not everyone experiences enough deep sleep at night, which can cause major problems.

So how do you get more deep sleep? What can we do to experience more of it so we can fully take advantage of the benefits of proper sleep? This article will help you understand what deep sleep is, how much you need, and how you can get more of it.

What is Deep Sleep?

Deep sleep is also known as “slow-wave sleep.” This is because during deep sleep, your brain waves are at their lowest activity levels. It is when your body and brain slow down, when you are the hardest to awaken even with loud noises, and if you do, you will wake up feeling groggy.

It is a crucial part of your cognitive functioning as it plays a major role in memory consolidation and brain restoration. The primary objective of deep sleep is to give your brain a rest from the day’s activities. It is known to boost long-term memory and learning, promoting cognitive health once you wake up.

When you sleep, your body goes through 4 different stages of sleep. There are two major categories of sleep, which are the non-REM and the REM, or the Rapid Eye Movement stage. The first 3 stages are considered to be non-REM sleep, while the 4th and last stage is the REM Sleep. Deep sleep occurs on the 3rd and last stage of non-REM sleep and is known to produce delta waves, known as the slowest brain wave on an EEG, otherwise known as an electroencephalograph.

How Much Deep Sleep is Normal?

About 75% of sleep goes through the non-REM stages while 25% goes through the REM stage. Of this 75% non-REM sleep, about 13 to 23% is deep sleep. Since the average sleep cycle is around 90 minutes, the average amount of deep sleep in an 8-hour sleep duration is somewhere around 1 to 2 hours, which is enough for the average adult.

It has been known that people below the age of 30 get about 2 hours of deep sleep at night while individuals over the age of 65 typically get about a half-hour of deep sleep.

According to Dan Gartenberg, a renowned sleep scientist, deep sleep and delta waves are markers of biological youth. Younger individuals usually get more deep sleep since they need it for growth and development.

So how do you know if you’re having enough deep sleep? If you wake up after a good 8 hours of sleep and you feel tired, then you might not have had enough deep sleep.

• What Causes a Person to Go Into Deep Sleep?

As discussed earlier, deep sleep occurs at stage 3 of non-REM sleep. A person goes into deep sleep when he or she has gone through the first two stages of sleep first. A typical adult falls asleep somewhere between 5 to 20 minutes, which means a slow and gradual shift from wakefulness to sleeping must occur for deep sleep to happen.

• What causes a lack of deep sleep?

Several factors may cause a lack of deep sleep, which can include health problems, mental issues, hot flashes for menopause, PTSD, night terrors, and environmental noise or light. It can also be caused by a change in the body’s circadian rhythm. Health factors can include an injury that causes pain, or it could be a problem with lower back pain or shoulder pain that prevents an individual from a comfortable sleeping position.

Mental issues that can disrupt sleep include anxiety, depression, fears, and trauma.

• What is light sleep and deep sleep?

Sleep consists of 50% of the average 8-hour sleep duration, with 22% of it being REM sleep, 23% being deep sleep, and 5% of it being awake. Light sleep is the first 2 stages of non-REM sleep, which is the state wherein your body starts to slow down its heart rate and breathing, but you are still slightly awake.

How Do I Get More Deep Sleep?

Generally, by getting more sleep, you can experience more deep sleep. If you want to increase your slow-wave sleep levels, then getting enough sleep is the key. An average of 8 hours of sleep is enough to enjoy about an hour of deep sleep for adults.

• How can I naturally sleep deeper?

While many people rely on supplements and medicine to help them sleep better, there are plenty of natural ways to help you sleep deeper. Let’s discuss some of these methods:

-Intense Prolonged Exercises

Studies have shown that intense exercises such as jogging, running, and swimming earlier in the day can promote deeper sleep. As long as you don’t do it before bedtime, exercising for at least 20 to 30 minutes every day can improve sleep.

-Direct Sunlight

Sunlight can help to regulate the release of melatonin at night and help to normalize a disrupted circadian rhythm. This is especially helpful for those who work at night or have irregular work schedules.

-Body Heating

A good soak in a hot tub or a few minutes inside a sauna can help to boost deeper sleep by warming the body’s temperature.

-Sleep Consistency

The body runs more efficiently when it’s on a predictable schedule. By sleeping at the same time each night, it will help you sleep faster, better, and deep sleep can be longer.

-Avoid Food and Drinks Before Bedtime

Avoid caffeine, alcohol, nicotine, and food at bedtime. These will make it harder for you to get a good night’s rest as your body will need to expend energy to digest food, and caffeine can make you stay up all night. While wine can help you sleep faster, it can cause you to wake up several times during the night.

-A High Carb Diet

A high carb diet can help you sleep better since carbohydrates are known to boost tryptophan and serotonin in the body, which is known to hasten sleep. Serotonin is also necessary to produce melatonin, which helps to regulate the body’s circadian rhythm.

What happens if you don’t get enough deep sleep?

Studies have shown the consequences of lack of deep sleep to the cognitive, physical, and physiological functions of the body. Sleep deprivation can cause the following health issues:

• Alzheimer’s Disease
• Heart Disease
• Diabetes
• Stroke
• Cancer
• Depression
• Dementia
• Weakened Immune System

According to sleep scientist Dan Gartenberg, untreated sleep apnea can negatively impact sleep quality, reducing life expectancy by up to 5 years.

• Can too much deep sleep make you tired?

Unfortunately, too much deep sleep can make you tired. A study of people who slept an average of 9 to 11 hours per day reported having memory problems, obesity, and diabetes, Oversleeping can make you feel sluggish, in the same way jet lag does. Oversleeping can negatively affect your biological clock, inducing a sense of fatigue.

• Do you dream in deep sleep?

You don’t dream in deep sleep. You dream during the REM stage of sleep, which is the stage that occurs after deep sleep.

• How long is a sleep cycle?

One sleep cycle typically lasts for 90 minutes with 3 to 5 sleep cycles occurring for a typical 8 hours of sleep.

Best Deep Sleep Products?

• Does melatonin increase deep sleep?

Melatonin is a hormone produced by the body in response to changes in light. Melatonin helps to regulate the body’s circadian rhythm, signalling you to go to sleep when it gets dark. Melatonin supplements are one of the most purchased dietary supplements as a sleep aid especially for older aduls whose melatonin production decreases with age.

• How can I sleep deeply without medicine?

A change of pillows or purchasing a more comfortable mattress can help you sleep better. A weighted blanket that promotes warmth and an increase in body temperature can also help.

Measurement is the Key to Success-Monitor Your Sleep

It can be impossible to know if you’re getting enough sleep simply by counting the hours of sleep you have. You may be sleeping quickly but wake up in the middle of the night and not get back to sleep right away, which can prevent deep sleep.

To understand your sleep patterns, a sleep tracker is ideal to monitor and track your quality of sleep. These sleep trackers can be worn like a watch or placed in your bedside table, which tracks your movements, breathing, heart rate, and other information. It can also help you create a sleep journal where you can input your stress levels for that particular day, your diet, your sleeping position, and other changes that can help you create a better plan for deeper and more restful sleep.

Conclusion

Sleeping is not just about how many hours of sleep you have. It’s about getting enough deep sleep to experience its regenerative benefits. You may sleep for 8 to 10 hours but wake up feeling more exhausted than ever and wonder if you need to sleep more to feel rested. The secret to a good night’s sleep is to have enough deep sleep that can help your body recover from stress, depleted energy levels, as well as to heal and promote healthy cell growth.

A sleep tracker can help you monitor your movements and behaviors so you can modify your daily activities to help you experience more deep sleep at night. Exercising, creating a routine, and following a consistent schedule are the easiest ways to boost your deep sleep experience at night.

The post Deep Sleep: How Much Do You Need & How to Get More appeared first on DILEMMAS

Are you a stomach sleeper? Wondering if sleeping on your stomach is good or bad? Then, you’re in the right place!

Most of us fall into our bed without giving a second thought to the positions and postures we settle in. It is such a daily habit that many of us don’t give much importance to the health effects of sleeping positions. Yet, doctors and subject matter experts say that sleeping positions can impact your overall health and well-being. Sleeping in the wrong positions can result in sleep disorders, back and neck pain, sleep apnea and many other issues.

So, is sleeping on your stomach bad? Well, yes, to an extent. This is what sleep researchers and doctors are saying. Sleeping on your stomach is the worst sleeping position to be precise. It may give you a little comfort and help in reducing snoring, but it can have serious side-effects. But don’t worry, we have compiled this article with all the information you need to know about sleeping on your stomach and how to prevent it. So, without wasting any more time, let’s begin!

Why Do I Sleep On My Stomach?

Most people prefer sleeping on their stomachs because their beds or mattresses are uncomfortable and firm. When sleeping on such an uncomfortable surface in the side position, your shoulder and hip get stressed, thus, you turn to your stomach position for ease and comfort.

By far, uncomfortable bedding is the most common reason behind sleeping on your stomach.

Abdominal discomfort can be another good reason why you might be sleeping on your stomach. This mostly happens when you end up overeating just before your bedtime.

What is The Healthiest Sleeping Position?

It’s no surprise that sleep is important to your overall health. But the fact that is actually surprising is that your sleeping position can impact your quality of sleep plus your health. So, what are the best sleeping positions?

Apple Watch vs Fitbit: Sleep Tracking, Calorie Burn, & More

Sleeping on your side is by far the best sleeping position. It’s not only comfortable but also has several advantages. Besides, sleeping on your back is also a good idea. It is much better than sleeping on your stomach. Let’s discuss both of these positions in detail :

1. Sleeping On Your Side

Around 80% of the people prefer sleeping in this position. It is the most comfortable position that doesn’t put any stress on your body parts. For the same reasons, this sleeping posture is recommended by sleep experts and physicians.

When you pair up this lateral position with a good-quality mattress, your spine stays neutral and elongated. This helps in preventing that annoying back, neck and shoulder pain.

• Reduce Snoring

If you’re struggling with sleep apnea or loud snoring, then it is strongly advised to sleep on your side. This is because when you sleep on your side, your airway doesn’t get restricted and thus, no loud snoring. There are numerous studies that have suggested that side sleeping can offer a more restful sleep by reducing the chances of loud snoring or sleep apnea.

• Helps in Getting Rid of Back and Neck Problems

Side sleeping is also suggested for people dealing with joint pain, arthritis, back and neck problems, acid reflux, chest congestion etc.

• Best For Pregnant Women

Side sleeping is the best for pregnant women, especially the ones having their second or third trimester. The reason is, sleeping on the side improves the blood flow which in turn results in enhanced kidney function and reduced swelling in the legs and feet.

Best Way To Sleep On Side

The best way to sleep on the side is by keeping your legs and chest starlight, spine elongated and keeping your body in a natural posture. Apart from the posture, special attention should be paid to your bedding. Always select a slightly firm pillow or cushion with medium height to support your neck and head.

2. Sleeping On Your Back

Back sleeping or the supine position is another most common sleeping position in the world. Sleeping in this position helps your spine to stay more aligned in a natural way. This posture prevents neck, back and shoulder pain to a great extent. When you pair this position with the right mattress and pillow, it also helps in decreasing the problem of acid reflux.

However, the supine position can trigger loud snoring and sleep apnea. The reason behind this issue is, when you sleep on your back, your tongue and other soft tissues get relaxed and then gravity pulls them down to your air passage. So, if you’re struggling with such types of sleeping disorders, then it’s better to consult your doctor before modifying your sleeping positions.

Best Way To Sleep On The Back

If you want to enjoy sleeping on your back without dealing with the lower back pain, modify your bedding and postures. The best idea is to use a slightly firm or ergonomic mattress that keeps your spine rested naturally. Next, use a low-height pillow to support your neck and a medium-height pillow or neck roll to support your knees.

Is Sleeping On Your Stomach Bad?

The short answer is, yes. Sleeping on the stomach can result in a number of health issues. While it is not a very common sleeping position, many people find it to be very comfortable and easy. Most folks sleep in this position to ease down their snoring. But in general, it is not recommended to sleep on your stomach.

When sleeping on your stomach, you mostly raise your head on a pillow. This makes the spine misaligned and also puts strain on your neck and back. Because the middle portion of your body is the heaviest, your spine gets overarched. If you continue to sleep in this position, you might get exposed to some serious nerve and spine-related issues.

In fact, if you’re experiencing numbness and tingling sensation in your spine, your stomach sleeping posture might be the one to blame. Additionally, stomach sleeping also limits your blood circulation which can have negative impacts on your health.

According to the Mayo Clinic, lying on your stomach can result in abdominal discomfort, back & neck pain and poor spine alignment. Be it lying or sleeping on your stomach, you should try to avoid this position as much as you can.

How Do I Stop Sleeping On My Stomach?

If you’re a stomach sleeper, then you should start changing your sleeping position to avoid the serious consequences. As we already discussed, people tend to sleep on their stomachs because either their bed is uncomfortable or they’re dealing with abdominal discomfort. So, if you want to stop sleeping on your stomach, begin with changing your sleeping surface.

Choose a comfortable or ergonomic mattress that offers enough support to your body parts. Memory foam mattresses are great for this purpose as they take shape of your body and offer a natural alignment to your spine.

Also, avoid eating right before your bedtime. Keep at least 2-3 hours gap between your last meal and your bedtime. This will keep your stomach in the right condition and you’ll not face any difficulty while sleeping.

These two ways will help you switch your sleeping position with great ease.

How Can I Prevent Back Pain When Sleeping On My Stomach?

If you find it hard to change your sleeping position, try to make it better. Keep your neck straight and avoid using a high pillow. You can even skip using a pillow while sleeping on your stomach. In this way, your spine will stay more neutral and you’ll be able to breathe freely.

Further, you can also try keeping a thin pillow under your pelvis to elevate it a bit. This will also reduce pressure on your back.

Does Sleeping on Your Stomach Flatten Your Beasts?

That’s true!! Sleeping on your stomach or your back can mess with your breast aesthetics over time. When you sleep on your stomach, your breasts get compressed and the blood flow gets restricted. Thus, your breasts may get flat over time.

The best way to prevent it is to modify your sleeping position and sleeping surface as well. If you’re a stomach sleeper, make sure your mattress is slightly firm and comfortable. If it’s not, use a thin, soft cushion to support your breast.

Best Pillow For Stomach Sleepers

Generally, stomach sleepers don’t need a very high pillow. The best way is to sleep without having a pillow. This is because the high pillow causes the spine to get misaligned. But if you can’t do without a pillow, then choose a soft, thin, and low-height pillow preferably one with a memory foam or polyfoam material.

Best Bed For Stomach Sleepers

Do stomach sleepers need a firm mattress? Yes, slightly firmer than the regular mattresses. If you’re a stomach sleeper, then make sure that your bed is slightly firm and comfortable otherwise your breasts, pelvis and other delicate organs can get affected. The best bed of stomach sleepers is the one that is ergonomic and still offers enough support to your body. If your mattress is too firm or too soft, you need to replace it asap.

Additional Ways to Sleep Better

• Make sure to have a comfortable mattress that is neither too firm, nor too soft. Opt for ergonomic mattresses if you’re dealing with neck, back and joint pain.
• Always use a soft and thin pillow or avoid using a pillow at all.
• If you’re a stomach sleeper, have a slightly firm mattress.
• Make sure that your bed sheets are made from breathable material. Also, keep them clean and hygienic.
• Avoid sleeping immediately after having your meals. Have at least 2 hours of gap between your meals and bedtime.
• Perform stretching before sleeping and after waking up. It will warm up your body and prevent body pain.

How do Sleep Trackers Work? Are They Accurate?

Measurement is The Key to Success – Monitor Your Sleep

Here is a bonus tip to have a restful and sound sleep. A good sleep tracker can do wonders by helping you monitor your sleep. This small device can help you understand your sleeping routine and behavior. You can use it to analyze your sleep and also share the stats with your doctor if needed. So, find one of the best sleep trackers and start tracking your sleep now!

Conclusion

Stomach sleeping isn’t the right way to sleep. It can result in a number of health issues like back and neck pain, flat breasts, and more. And when you sleep on the wrong mattress in this position, these problems get worse. We have discussed everything you need to change and modify your sleeping positions. Follow the above-mentioned tips and sleep better!

The post Is Sleeping on Your Stomach Bad? appeared first on DILEMMAS

Dr. Christine Le is a family physician and an expert in her field. She explains that while wearing a waist trainer can produce short-term results, it is better to look towards other solutions to meet your long-term weight loss goals. Further, Dr. Le warns of a variety of potential health problems that come with wearing a waist trainer, such as constipation and shortness of breath.

Because of these potential health problems, if you do decide to wear a waist trainer, there are several different things that you need to be careful of. We are going to go over all that information below, including the specific risks of sleeping in a waist trainer.

What is Waist Trainer and How Does It Differ From a Corset?

A waist trainer and a corset are similar in many ways. In fact, they are so similar that many people use the terms interchangeably, but there are a couple of differences. First, they are made of different materials. Corsets are typically made of a steel structure covered in fabric and are laced in the back. On the other hand, a waist trainer is typically made up of latex and closes with hooks in the front.

They are also used for different things. Corsets have traditionally been used for fashion, though they can have a waist shaping effect. In the past, corsets were worn as undergarments, but today more and more people are using corsets in replace of a top or on the outside of their clothing. On the other hand, a waist trainer is made to be worn during a variety of activities, including exercise to achieve a goal, not for fashion.

Finally, corsets tend to be harder to put on. As mentioned above, corsets are traditionally laced in the back, which means you may need a second person to close it up correctly. On the other hand, most waist trainers are designed so you can put them on by yourself by hooking them up in the front.

What Are The Side Effects of Wearing a Waist Trainer in General?

There are a lot of potential side effects to wearing a waist trainer. Some of the most severe side effects are due to the fact that a waist trainer has the potential to move your organs into unnatural and even dangerous positions. For instance, your kidneys and liver could be pushed into unnatural positions and cease functioning properly. When your organs are moved around and pushed together, they may also become too crowded, which can further impair their functioning.

Another potential problem as things are being pushed around by your waist trainer is a rib fracture. A rib fracture can be extremely painful and may lead to more serious problems if you continue to wear the waist trainer after the fracture.

Other potential side effects of wearing a waist trainer include loss of core strength, dangerously reduced lung capacity, blockages in your digestive tract, and acid reflux.

Is It Bad to Sleep With a Waist Trainer On?

When most people wear a waist trainer, they do so to reach certain weight loss or appearance goals. Because of this, it is understandable why you may want to wear it to sleep. You may believe that the more you wear the waist trainer, the better your results are going to be. However, when you sleep with a waist trainer on, you are still at risk for all of the same side effects mentioned above. Furthermore, you may actually be at increased risk of some of the more serious problems like a rib fracture.

It may also be detrimental to your overall health as it could potentially cause you some pretty major sleep problems. Things like oxygen deprivation, acid reflux, and physical discomfort can prevent you from falling asleep or staying asleep. Not only is this bad for your physical and mental health, but it has the potential to prevent you from reaching your goals. When you are not getting enough sleep, your metabolism can slow down, and you may actually gain weight instead of losing it.

How Long Do You Have to Wear a Waist Trainer to See Results?

Different people recommend different things when it comes to waist training. However, it seems that the general recommendation is that you work up to wearing a waist trainer for eight hours a day. Once you get to the point where you are wearing a waist trainer for eight hours a day, people say that you will start to see results within eight weeks or two months.

However, if you experience any pain or discomfort, you should stop wearing the waist trainer immediately. Further, even after you see results, they are often not permanent. Dr. Le suggests that if you are looking for more permanent weight loss, that you focus on other solutions like exercise and diet.

Does Waist Training Flatten Your Stomach?

There is not any scientific backing to the claim that waist training itself can help you lose weight anywhere, including your stomach, even if it gives the appearance of doing so by moving things around. Sometimes, you can end up losing weight while wearing a waist trainer, but this tends to be due to other factors. For instance, sometimes wearing a waist trainer can decrease your appetite, so you end up eating fewer calories. When you eat few calories, you are naturally more likely to lose weight.

When people wear a waist trainer, they also often combine it with exercise, which may be responsible for any weight loss they experience. However, it is generally recommended that you do not actually wear your waist trainer while working out. The restriction to your lungs can cause you to lose too much oxygen and faint.

Waist Trainer Tips for a Beginner

1) Choose the Right Size

When you first buy your waist trainer, you want to be very careful about your sizing. If you get a waist trainer that is too small, you may end up harming yourself. If you are looking for something tighter, it is better to look for a waist trainer with more compression rather than going down a size.

If your waist trainer is bunching or rolling up, it is probably too small. Further, if you find your movement restricted, it is probably too small. It should feel tight, but you should not feel restricted at all.

2) Avoid Pain and Pinching

Just like your waist trainer should not be restricting your movement, it should also not be causing you any pain or pinching you in any odd places. If you feel any pain or pinching, you should remove it immediately.

3) Start Short

When you first start wearing a waist trainer, you need to start by wearing it for short periods of time to get used to it. When you are just beginning, only wear it for one or two hours and slowly work up to the full eight hours. You really should never go much above those eight hours, and when you are a beginner, you definitely should not wear your waist trainer while sleeping.

Does Waist Training Change Your Body?

Yes, even if waist training does not necessarily cause you to lose weight, it can change your body. Over time a waist trainer will cause your ribs to bend and squeeze your internal organs. This can result in you achieving that hourglass shape that you are interested in, but you have to be careful. Further, waist training by itself does not typically provide long-term results. That means that when you stop wearing your waist trainer, things will likely start to shift back.

Best Ways to Sleep With a Waist Trainer

Despite the general recommendation by the health community, many people that are really serious about waist training sleep with one on. If you are going to do so, there are some general guidelines that you should follow to try to protect yourself and your sleep.

First, if you are a back sleeper, you may need some extra support for your lower back as it may tend to sag down if your mattress is not very supportive. Try rolling up a towel or placing a small pillow beneath your lower back and knees for extra support and help keep the pressure off of your back.

Best Sleeping Position for Lower Back Pain

If you are a side sleeper, sleeping with a waist trainer on may be extremely uncomfortable because you have to keep your core engaged to stay balanced. You can try putting a body pillow behind you to give you some support. You may also want to put a town or pillow between your knees to relieve pressure on your hips.

Sleeping With Shoulder Pain: Stop Your Shoulder From Hurting

If you sleep on your stomach, you may want to forgo a pillow all together because a waist trainer can prevent your spine from being able to bend at all. Therefore, you may want to try out a pillow top mattress for extra comfort without the need for a pillow.

Are Waist Trainer Results Permanent?

If you lose weight while using your waist trainer due to eating fewer calories or due to exercising, those results might be more permanent. However, the changes to your shape due to the bending of your ribs or moving of your organ are not permanent. When you stop wearing your waist trainer, your organs and ribs will likely start to move back to where they were before you started waist training.

For more permanent results, you do not necessarily have to forgo the waist trainer if you like the shape that it gives you; however, you do need to combine it with other health solutions, in combination with wearing your waist trainer, trying eating healthy, and exercising regularly.

What is the Correct Way to Wear a Waist Trainer?

Let’s start with how to put on a waist trainer because this part can be a little bit tricky. When you put on your waist trainer, you want to start with the hooks at the bottom. Generally, you want to secure that clasps around the narrowest part of your waist and then slide them down as you go along. When you first start waist training, you want to clasp it at its loosest setting and only wear it for about an hour. As time goes on, you can increase the amount of time you wear it and how tight you secure it.

Remember, no matter how long you have been wearing a waist trainer, you need to listen to your body. If you start to feel pain at any point or if you have trouble breathing, take it off or loosen it. No results are worth endangering your health, and you can always put it back on after taking a break for an hour or two.

Measurement is a Key to Success

If you do decide to start wearing a waist trainer, especially while you are sleeping, it is a good idea to get a fitness tracker. During the day, a fitness tracker will be able to keep track of your oxygen levels. Plus, many fitness trackers will also allow you to keep track of things like water levels or food intake. This way, you can make sure you are still getting enough nutrients if your waist trainer decreases your appetite.

If you do decide to sleep in your waist trainer, a fitness tracker that also tracks your sleep is extremely important. Fitness trackers like the Fitbit Charge will be able to tell you how much you are sleeping and track the quality of your sleep. You can use this information to make sure that your sleep tracker is not infringing on your sleep.

In conclusion, whether you are asleep or awake, you have to make sure that you do not wear your waist trainer too tight. You also want to make sure that you consider all the risks in comparison to the potential rewards. If you have any major concerns, make sure you talk them over with your doctor and listen to the experts.

Get it today! Fitbit Charge 4 (Sleep Tracker)

The post Sleeping With a Waist Trainer: Should You Do It? appeared first on DILEMMAS

Do you talk in your sleep? If you do, you are not alone. Trace Dominguez explains that sleep talking, formally known as somniloquy, is actually rather common. In fact, up to fifty percent of children and five percent of adults sleep talk.

Sleep talking is not a one size fits all thing. For example, when most people sleep talk, they only whisper while other people shout in their sleep. Further, while most people only speak in very short utterances, other people can actually have full conversations while they are asleep. In this article, we are going to look at the cause for all these different kinds of sleep, along with how you can figure out whether or not you, too, are a sleep talker.

Is Sleeping Talking a Sign of Stress?

Yes, stress is actually one of the most common causes for sleep taking in adults. Despite the fact that scientists have not fully figured out why the two are connected, the evidence that they are connected is clearly supported. This means that if you are looking to stop sleep talking, you may want to start by figuring out how to manage your stress. You can try any number of mindfulness techniques, from yoga to journaling.

If you find your stress is chronic and therefore causing you to sleep talk all the time, you may want to consider talking to your physician for some better solutions. On the other hand, if you sleep talking is being caused by a short period of stress in your life, there is no reason to worry. As soon as the stressful event or time period has passed, the sleep talking should cease. In the meantime, anyone that sleeps in the same room as you may want to consider investing in some earplugs or a noise machine.

What Causes You to Talk in Your Sleep?

What about if you are not stressed? There are actually a variety of other things that might be causing you to talk in your sleep. First, it may be some kind of sleep disorder. For example, a disorder called REM sleep behavior disorder or RBD. RBD is characterized by people yelling, grunting, and otherwise acting out their dreams while asleep.

Another possible sleep disorder connected to sleep talking is night terrors. People with night terrors often thrash, yell, and kick while they are asleep. It is often extremely difficult to wake up people who are experiencing night terrors.

Some things cause sleep talking that has nothing to do with any sleep disorders. For example, many people will sleep talk more when they are sick or have a fever. Other possible causes include certain medications, alcohol, and a wide variety of different mental health disorders, including depression and PTSD.

Do Sleep Talkers Tell the Truth?

If you are a sleep talker, you may be concerned that you are going to give all your secrets away as soon as you shut your eyes. The good news is that most of the time, sleep talkers do not say anything truthful or of importance. In fact, most sleep talkers speak in short, jumbled utterances that do not make any sense.

So while your sleep talking may annoy your partner at night, you are not going to tell them anything you would not want them to know. You are likely not going to tell them anything at all.

Is It Bad to Wake a Sleep Talker?

You may have heard that it is bad to wake up a sleepwalker or talker, but does this hold any truth to it?

Waking up a person while they are sleep talking is not going to hurt them in any way. Sometimes, it is necessary to wake them up if they are keeping you awake all night or walking towards danger. However, there are some precautions that you should take.

When you are waking a sleep talker, try to do so gently. If you wake someone out of a deep sleep abruptly (whether they are talking or not), they are likely to wake up confused. If they do not recognize you, they may be agitated and act aggressively until they realize what is happening.

Can Sleeping Position Impact Sleep Talk?

Sleep talk has not been shown to be related to any specific sleeping positions. Side sleepers, back sleepers, and stomach sleepers have all been known to sleep talk at times. However, changing your sleeping position is always worth a try when you are having sleep problems, as it will not cause any harm.

Best Sleeping Position for Lower Back Pain

Further, changing your sleeping position could help solve the cause of your sleep talking. For example, if you are sleep talking because you are too stressed, stress can be made worse by not getting enough sleep. If your sleeping position is not comfortable or causing you pain, you will not sleep well. If you are not getting enough sleep, you can also consider changing things like pillows, sheets, or your mattress.

Sleeping Without a Pillow: Benefits and Disadvantages

Can Sleep Talking Be Cured?

There is no set treatment for sleep talking as there is no one cause or reason for the problem. However, there are cures for some of the different causes for sleep talking. For example, if you sleep talking is caused by a certain medication you are taking, you can talk to your physician about changing the medication. Further, if your sleep talking is caused by a mental disorder, if you seek treatment for that disorder, the sleep talking should eventually subside.

Why Do I Moan in my Sleep?

Moanin or groaning in your sleep is otherwise known as catathrenia. Groaning while sleeping is also quite common, though it is often louder than sleep talk and therefore may be more disturbing to those around you.

Unfortunately, there is no direct cause that scientists have found for this phenomenon. It has not been connected to any breathing problems, sleeping disorders, or brain abnormalities. If you find that sleep groaning is severely disrupting your sleep or your partner’s sleep, you may want to see a sleep specialist. They will be able to present you with possible solutions to help solve the problem.

How Do You Know If You Talk in Your Sleep

It can be hard to know if you talk in your sleep because you are not awake to hear yourself and do not remember that it happened by the time you wake up. Even if you sleep with a partner, they may not be aware of your sleep talking if it is always brief and relatively quiet. So how do you figure out if you are a sleep talker?

There are a couple of things that you can do to figure it out. First, you could consider getting a sleep study done. During a sleep study, everything that happens while you sleep will be noted, including sleep talking. However, a sleep study can be rather expensive, especially if it is not medically necessary. In that case, you may want to consider using an app or a different kind of sleep tracker to record your sleep patterns and any noises that you make in the night.

What Is The Best Sleep Talking App?

There are apps on both iPhones and Androids that can be used to record your sleep talking and any other noises that occur during the night. One of the best sleep talking apps that you can get on both apple and android devices is called Dream Talk Recorder. This app will record and track both any sleep talking or snoring that occurs during the night. Even if you know that you are a sleep talker, it can be fun to figure out the kinds of things that you are saying.

Fitbit Charge 4 (Sleep Tracker)

Monitor Your Sleep

Beyond just tracking sleep talking, it can be really beneficial to use a sleep tracker to monitor how much you are sleeping and the quality of the sleep. Sleep is really important to your health, so you may suffer physically and mentally if you are not getting enough of it. Using a sleep tracker can help you figure out what affects your sleep both positively and negatively, including stress, diet, position, etc.

You can also use a sleep tracker that tracks the quality of your sleep to figure out if your sleep talking is actually a problem. If you talking in your sleep is not affecting the quality of your or your partner’s sleep, there is no major reason to worry about it. However, if your sleep tracker indicates that it is a major hindrance to your sleep, you know it is time to talk to your doctor.

In conclusion, sleep talking is a really common problem that any number of different things may cause. Further, it does not necessarily have to be treated as a big problem unless it is preventing you from getting a good night’s rest. Nevertheless, while you cannot treat the sleep talking itself, you can treat the causes, whether it is stress, physical or mental illness, or a sleep disorder. In the end, any concern that you have about your sleep and health should be brought up with your physician.

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Do you find that you are sleeping ten to twelve hours every night? If you are, you may actually be sleeping too much.

Excessive sleeping is often a sign that your body is not functioning as well as it should be. Sadhguru explains this concept with an example about cars. If your car had to sit in the garage for twelve hours before you drove it, you would probably all start taking the bus. You would assume that there is a problem with the car.

If you have to sleep for twelve hours to be awake for twelve hours, you can assume that there might be a problem with your body. But the good news is, there are several different possible solutions, such as changing your diet up a little bit. Below, you will find a list of the different things you can try if you are sleeping too much.

What Causes Excessive Sleeping?

Some people who oversleep actually have a disorder called hypersomnia. Hypersomnia is a condition where people are sleepy all day. They also typically find that naps do not help and that they sleep for really long periods of time every night. People with hypersomnia sometimes also deal with anxiety, memory issues, and low energy.

Of course, other medical conditions also cause sleep problems. For example, obstructive sleep apnea. People with obstructive sleep apnea will briefly stop breathing while sleeping, which causes them to wake up. Because of the lack of quality sleep, people with obstructive sleep apnea often sleep a lot more.

There are several other possible reasons why you may be sleeping. You may have a different medical condition such as depression, diabetes, obesity, headaches, and back pain. It may also be due to certain substances such as alcohol or certain medications. Finally, as Sadhguru said, you may be eating too much.

What is Oversleeping a Sign Of?

As mentioned before, oversleeping tends to indicate another problem. It may be a sign of one or more of any of the health problems described in the last section or of a mental health problem. Finally, it may be also mean that you need to correct an external issue like your diet or an uncomfortable mattress. The good news is that whatever the cause of the problem, there is likely a solution.

Is It Normal to Need 10-12 Hours of Sleep?

Excessive sleeping is a rather common problem. In fact, up to 40 percent of people sometimes exhibit symptoms of hypersomnia (the disorder primarily characterized by oversleeping.) However, just because oversleeping is common does not mean it is good for you. The good news is, there are several things that you can do to help you get your sleep problems under control.

Why Can I Not Stop Sleeping?

Once you start oversleeping, you may fall into a cycle that can be quite problematic for both your physical and mental health. When you oversleep, you actually often end up feeling sleepier. You will find an explanation of why that is in a later section. But, when you sleep more and end up feeling more tired, you will likely try to solve this problem by sleeping even longer. You can see how this cycle can be problematic.

How Do I Stop Oversleeping?

The good news about oversleeping is that there are many different possible solutions that you can try out.

Use a Different Mattress or Pillow

If you are uncomfortable while you are sleeping, you are not going to sleep well. If you struggle to get to sleep or stay asleep because you are uncomfortable, you will feel significantly more tired. Because you are so much more tired, you will find yourself sleeping longer to make up for it. However, as you will still be uncomfortable, the sleep will not be rejuvenating. Your bad mattress or pillow could be possible for your constant state of exhaustion.

Change Your Diet

Have you ever noticed that after eating a big meal you feel really tired? Well, this holds true for your regular diet too. The more you eat, the more sleep you are going to need. There are a couple of proposed reasons for this. One of which is that the more you eat, the more serotonin your brain produces. Serotonin is partly responsible for regulating your sleep schedule.

Blood Type Diet: How to Boost Your Immune System Naturally in 10 Steps

A lot of people are actually overeating each day. Sadhguru recommends eating 30-40 percent less food a day. When you do so, you can still maintain your weight and get all the nutrients you need, but you will find that you require significantly less sleep.

Mental and Emotional Work

If you are overly anxious or deal with symptoms of depression, you will likely find that you both do not get good sleep and end up sleeping too much. Working on your mental and emotional help will actually end up helping your sleep. There are lots of different things that you could try. You can try yoga, journaling, meditation, etc. You could also try counseling or even get medication if the problems warrant it.

Change Your Drinking Habits

Alcohol (and other substances, including some drugs) can prevent you from getting to REM sleep, which is the important sleep stage where your body is restored. If you can’t reach REM sleep, you will end up feeling much more tired and will likely end up sleeping more to make up for it. If you have trouble sleeping, you may want to consider decreasing the amount of alcohol you drink or stop drinking before bed altogether.

Does Sleeping too Much Increase Weight?

Excessive sleeping can cause you to gain too much weight. Studies have actually shown that people who have slept nine or more hours are actually significantly more likely to become overweight. When you are asleep, you are burning significantly fewer calories. If you eat the same amount despite spending more time sleeping, you will start to notice that you are putting on weight.

Why Do I Feel Sleepy Even After Sleeping for 8 Hours?

There are a couple of reasons why you might still be sleepy after getting the “recommended” eight hours of sleep. First, it could be because the sleep you are getting is not good quality sleep. You may be restless, not get any deep sleep, or wake up a lot through the night. If your sleep quality is poor, it does not matter how much sleep you get; you will end up tired.

Rest vs Sleep: Is Rest as Good as Sleep?

It may also be because eight hours of sleep is too much sleep for you. The recommendation for eight hours of sleep is an average amount that people need and therefore does not actually apply to everyone. Many adults need less than eight hours of sleep a night. If you are sleeping too much, you will end up feeling drowsier than you want.

Is It Unhealthy for an Elderly Parent to Sleep All Day?

Elderly people tend to sleep more than other people, but do they actually need it? Research has shown that older adults actually do not need any more sleep than younger adults. This means that if your elderly parent is sleeping all day every day, it may be a sign of a bigger health problem. You should definitely be paying attention to it.

It may be a sign of a sleep disorder or various other health problems. There has even been evidence that oversleeping can be a sign of memory problems in older adults. No matter what, if you notice that your elderly parent is sleeping all day, you may want to consider bringing it up with the doctor.

What Happens to Your Body When You Sleep too Much?

There are several different problematic effects that can occur when you sleep too much. First, you may be more likely to develop several different health conditions. Studies have shown that if you sleep more than eight hours a night, you are significantly more likely to die of heart disease. Oversleeping has also been shown to raise your blood sugar levels which can lead to diabetes.

There are also possible mental problems that can occur when you start to oversleep. First, you may end up having memory or cognitive problem. This means that you may struggle to think clearly during the day. You may also develop different emotional or mood problems, including anxiety or depression.

Measurement is the Key to Success

If you are trying to figure out how much you are sleeping and whether or not that sleep is quality sleep, it is a good idea to try to use a sleep tracker. It will also allow you to figure out which solutions work better for you. With a sleep tracker, you will be able to see whether decreasing your stress, changing your diet, or getting a new pillow is improving your quality of sleep.

Try the Fitbit Charge 4 (Sleep Tracker)

In conclusion, sleeping too much can be just as problematic as not getting enough sleep. If you are sleeping ten, twelve, or more hours, something is wrong, and it is important that you figure out what change you need to make, whether that be a new pillow or a complete diet change.

The post Excessive Sleeping: What Does It Mean? appeared first on DILEMMAS

There are many reasons why you may not be able to get proper sleep at night. In fact, sleep issues affect the majority of adults, who suffer from fatigue, drowsiness, and sleepiness during the daytime.

When you can’t sleep at night, a number of causes could be responsible, such as an underlying medical condition, an overactive mind, a mental problem you may be facing, or bad lifestyle habits. No matter what the cause of your sleep difficulty is, it needs to be addressed. Lack of sleep or sleep deprivation could lead to serious health conditions, such as increased blood pressure, and increased risk for heart attack and stroke.

Regardless of the reason for your insomnia, there are simple things that you can do to help you sleep faster and better. This guide will allow you to discover what may be causing your sleep problems, and the solutions that could help.

Why Can’t I Sleep At Night?

This is a question asked by so many people all over the world. You lie down in bed at 11 pm, but end up falling asleep at 3 am in the morning. Or you sleep at 11 pm, but then wake up at 3 am, and you end up seeing the light of day, never able to get back to sleep.

So what’s the problem? What could be causing your difficulty falling and staying asleep?

Unfortunately, the answer is not so simple. There may be several reasons why you can’t sleep at night and/or are staying awake.

• Genetics

If your family has a history of insomnia or other sleep disorders that prevent you from getting a good night’s sleep, such as sleep apnea, then the cause could be hereditary.

• Prescription Medication

Some medication can make it difficult for you to sleep. Certain drugs such as corticosteroids, thyroid hormones, high blood pressure medication, slimming pills, and stimulants for ADHD medication can disrupt sleeping patterns.

• Medical Problems

Medical problems such as asthma, Parkinson’s disease, acid reflux, kidney disease, cancer, and chronic pain are just some of the health conditions that can cause sleep problems. Pain can keep you up at night, as well as from the discomfort and symptoms of certain illnesses.

• Mental Problems

One of the reasons why it can be difficult for you to fall asleep is because of an overactive mind. When you suffer from anxiety, you tend to worry about unreasonable fears, or you have a tendency to think about the worst-case scenarios. This can cause you to overthink as you fall to sleep, preventing you from enjoying a calming and relaxing time in bed.

Other mental issues can also prevent you from having a good night’s rest, such as depression, phobias, traumatic experiences, as well as having relationship problems, issues at work, and major stressors. Stress from many aspects of your life can cause you to overthink, preventing you from falling asleep at night.

• Lifestyle Habits

If you think what you do during the day doesn’t have an effect on your sleep, then think again. A healthy lifestyle, such as eating nutritious food and regular exercise can help you sleep better as you are physically healthy and will be able to doze off easily. Too much caffeine, alcohol, and illicit drugs can contribute to sleep issues at night as well.

Why Can’t I Sleep Even Though I’m Tired?

This scenario may be relatable to a lot of people: you are dead tired, can’t keep your eyes open at work, and you want to hurry home so you can lie in bed and doze off to sleep. But when you do get home and finally lie on the bed, you find yourself with eyes wide open, tossing and turning, and can’t fall asleep at all, even though you’re dead tired.

What could be wrong? Why can’t you sleep at night even though your body is telling you to?

Given that you don’t suffer from insomnia [which we will discuss later], an underlying medication condition, or suffer from physical or mental conditions, the answer could lie in your body’s circadian rhythm.

Your circadian rhythm is your body’s internal timekeeper and it’s responsible for regulating the cycle of your 24-hour sleep-wake periods. Your circadian rhythm responds to light and dark, as well as regulating your body temperature, hormones, metabolism, and sleep.

The body’s master clock is called the suprachiasmatic nucleus, or the SCN. The SCN is located in the brain and responsible for melatonin production, which is the hormone that regulates sleep.

When your SCN is off, your melatonin production becomes off, too. Melatonin levels are usually low during daylight and it starts to increase when it starts to get dark. Melatonin production usually peaks 2 to 4 hours after it starts to rise, which is the perfect time our bodies are primed for slumber. Because the SCN responds to light and dark, it will start to increase when you are not exposing your body to light. So even though it’s dark out, and you’re inside the office with all the lights on, melatonin production will still be at a low level.

Before the onset of electricity and the Industrial Revolution, people would wake up when the sun rose and slept when the sun sets. Their bodies responded to the natural cycle of daylight. But as humans started to sleep later due to the presence of electricity, the body’s circadian rhythm also adapted.

The normal time to sleep is now between 10 pm to 12midnight, and when you sleep 2 or more hours outside of this normal time, your circadian rhythm becomes off. It would need to adjust your 24-hour daily cycle to keep up with your body’s usual daily schedule.

For example, you normally wake up at 6 am and you sleep by 10 pm. If all of a sudden, you sleep at 3 am, you will still find yourself waking up at 6 am, because that’s what your circadian rhythm is telling you. Your body has not yet adapted to your new 3 am schedule. So when you sleep at 6 pm to make up for lost time sleeping, you will have difficulty falling asleep because your normal circadian rhythm is set at 10 pm. Even if you feel exhausted because you only had 3 hours of sleep, you might have trouble dozing off earlier than scheduled, because your circadian rhythm’s schedule for sleeping is set at 10 pm and not 6 pm.

This could explain why it takes your body time to adjust to a new schedule at work, or why you’ll have trouble sleeping after a night of partying or the day after an all-nighter. You’re dead tired, but you can’t sleep.

Why Do I Get Up at 3 am?

For those who frequently wake up in the middle of the night, 3 am seems to be a ubiquitous time. For those who believe in the supernatural, 3 am is known as the witching hour, but there’s actually a good scientific explanation for it.

Our sleep cycle lasts for 90 minutes, and in every 7 to 9 hours of sleep, the body goes through several sleep cycles. When we go through one cycle to another, we are actually briefly awake during these small periods. Sometimes, we are aware of these brief awakenings, and sometimes we’re not.

The 3 am wake-up time, however, is the most noticed because it is the cycle that gets you out of deep sleep, which can be hard to doze off again, making you more awake than the brief awakening of other sleep cycles. If you suffer from an overactive mind or physical and/or medical condition, the transition from deep sleep to light sleep and back to deep sleep may be more challenging for most, and that is why waking up at 3 am may cause a significant problem in your sleep pattern.

Do I Have Insomnia? How Can I Tell?

Insomnia is a condition where you suffer from the inability to fall asleep or stay asleep at night. It is not a mental illness but it can be a symptom of a mental problem such as depression or anxiety.

It is a very common problem among adults and seniors, which takes a toll on your mood, energy, and overall health. Chronic insomnia can even lead to serious health problems. According to the CDC (Center for Disease Control and Prevention), not getting quality and restful sleep on a regular basis can increase your risks for high blood pressure, stroke, heart attack, diabetes, Alzheimer’s disease, and obesity.

If you’re unsure whether or not you have insomnia, here are the symptoms to watch out for:

• Difficulty sleeping despite being tired
• Frequent waking up in the middle of sleeping
• Trouble getting back to sleep when awakened
• Restless sleep
• Daytime fatigue despite having had 8 hours of sleep
• Relying on sleeping pills or alcohol to fall asleep

There are 3 kinds of insomnia that you would need to watch out for so you know how to alleviate your condition, when to seek for help, and the steps needed to help you improve your sleep problems.

1.Acute Insomnia

Acute insomnia lasts for less than a month and it’s also known as adjustment insomnia. It occurs due to a change in the schedule of your sleeping pattern, or the onset of a physical or mental illness, or a life transition. It usually disappears when your body has adjusted to your new schedule at work, or the stressor is gone from your life.

2.Transient Insomnia

Transient insomnia occurs as a symptom of another disorder, such as sleep apnea or a stress stimulant, and does not last for more than one week.

3.Chronic Insomnia

This kind of insomnia lasts for more than one month and the type that needs professional help, or a major change in lifestyle, pre-sleep routines, or the help of supplements.

Tips to Fall Asleep Fast At Night

In this section, we will talk about the things that you can do to improve your sleeping patterns. These tips can help you fall asleep faster at night, as well as help you stay asleep longer.

While the average adult usually needs at least 7 to 9 hours of sleep every day, it has been proven that restful sleep does not depend on how many hours you’ve slept, but on the quality of sleep that you have. You can sleep for 12 hours but still feel tired when you wake up, and you can sleep for only 4 hours and feel refreshed and rested.

The most important thing with sleep is the quality and not necessarily the quantity.

4 Reasons Why Sleep is Important

Here are a few tips on how to fall asleep faster and sleep longer:

Best Mattresses for Sleeping at Night

While a mattress is not an instant solution to sleep problems, having the wrong one can cause you to have the problems in the first place. One of the easiest solutions to insomnia is to improve your sleep environment. Having the best mattress for your needs is one way to secure this.

Ideally, a mattress that reduces pressure points is the best mattress for better sleep at night. When you sleep on your back, side, or front, you are putting weight on your body, which lessens the blood flow to that specific area. This causes your nerve cells and pain sensors to communicate with your brain, telling you to roll over, and in many cases, disrupting sleep. If you have a mattress that’s too soft or too firm, you will constantly be rolling and turning in bed. This is an often-overlooked reason why many people can’t sleep at night.

Best Sleeping Positions

Sleeping positions can also contribute to better sleep. The key to sleeping positions varies from one person to another. Factors considered include age, physical or mental condition, as well as personal preferences.

There are three major kinds of sleep positions, which are the side, back, and front positions. The side position is when you are lying on either your right or left sides. The fetal position is one kind of side sleep position, and it’s ideal for those who suffer from sleep apnea, although it does increase your risk for stiffness or joint pain.

The back position is when you’re lying on your back. This has the best spinal alignment and can improve sleep apnea, snoring, and great for lower back pain.

The front or prone position is when you’re lying with your stomach on the bed. This is not ideal for anyone who’s suffering from sleep apnea, asthma, and old age because it puts pressure on the rib cage, pushing it to work harder for breathing.

Best Types and Uses of Pillows

Pillows also contribute to an ideal sleep environment. Like mattresses and sleeping positions, it all boils down to preferences and several factors. A good sleeping posture is one of the keys to better sleep and a good pillow can help support proper sleeping posture.

For those who sleep on their backs, a pillow with medium firmness and loft is most ideal. Loft means the thickness or height of the pillow. Materials that conform to the pressure of the body is recommended, such as a memory foam pillow.

For side sleepers, a high loft and firm support pillow are recommended. This helps the body align itself to the spine, and a shapeable material like down is the best option.

And lastly. for stomach sleepers, a low loft and soft pillow are most ideal, with a compressible fill such as down or feather.

Sleep Trackers

Sleep trackers are devices similar to fitness trackers that you can strap on your wrist. It then detects and records your sleep patterns, such as hours of sleep, sleep quality, patterns, as well as heart rate, and body temperature. It can help you provide information about your sleep patterns and other measurable data, so you can make necessary changes. Devices such as the Fitbit Charge are originally designed as a fitness tracker but can also double as a sleep tracker.

Fitbit Charge 4 (Sleep Tracker)

Supplements for Sleeping at Night

Dr. Mark Hyman, a practicing family physician and leading expert on using food as medicine, recommends two kinds of supplements for better sleep. One of which is Reishi mushrooms, which is considered to be the queen of all mushrooms. It is known to support sleep, improve quality of sleep, and bring about other known health benefits.

Another supplement is ashwagandha, which is an adaptogen, herbs that are known to help you adapt to stress. By reducing stress levels, ashwagandha can help provide better quality sleep at night.

Other supplements used to improve sleep is melatonin. We’ve mentioned melatonin earlier and you can actually take them as supplements. While it doesn’t act as a sedative or sleep solution, it does prime your body for rest, which is needed for fast and better sleep patterns.

And lastly, Valerian is a sedating herb that increases the brain’s levels of GABA in the body. GABA is the body’s calming neurotransmitter, helping you feel more relaxed.

Test, Test, Test

If these tips still aren’t enough to help you sleep better at night, then maybe a visit to the doctor is the best option for you. A sleep doctor can run some sleep tests to determine the real cause of your problems and help you devise a plan or program for proper treatment.

You can also take advantage of the benefits of a sleep tracker that can monitor your sleep patterns, such as heartbeat, what time you sleep, what time your exercise, and other information. On the days you fell asleep fast, determine what was different versus the days when you couldn’t fall asleep. Discuss how measurement can be the key to success in most aspects and how fitness and sleep trackers can help.

Apple Watch vs Fitbit: Sleep Tracking, Calorie Burn, & More

Conclusion

There are so many problems that quality sleep can fix. It can help calm your mind, improve your cognition, help heal your wounds, and regenerate new cells for healing and recovery. Restful sleep also contributes to well-being and longevity.

So when you don’t get proper sleep at night, your mind and body suffer. When you don’t take the time to address your sleep issues, it can lead to serious problems. Don’t wait until this happens. Make the necessary changes today and improve your sleeping habits, so your future self can thank you.

The post What to Do When you Can’t Sleep at Night appeared first on DILEMMAS

There are several habits that are important to a person’s overall health such as eating healthy, working out, and annual physical exams. Unfortunately, too many people seem to forget about the importance of sleep and the impact it has on the body.

Below we are going to go over all of the reasons why sleep is important and provide some practical techniques for how to improve your sleep. Better sleep leads to positive changes in your overall health, both physical health and emotional health.

Why is Sleep so Important to Overall Health

You may notice that when you are not getting enough sleep, you feel worse both physically and mentally, but why is that? There are several different reasons why sleep effects our overall health so much.

Today, we are going to go over four of the most significant reasons as explained by Luke Coutinho, an expert in Integrative Lifestyle Medicine and Life Coaching. Once you understand why sleep is important, you may find it easier to put a good night of sleep as a priority.

1) Brain Cells Only Work with Enough Rest

Your brain is full of millions of different kinds of cells that all have unique, highly important functions. The various cells deal with things like pain, hunger, emotions, and basic human function. They are probably some of the most important cells in your body. However, brain cells are only able to function properly when you provide them with enough quality rest.

When you do not get enough sleep, you may notice that you are more emotional, struggle to concentrate or have various other problematic symptoms, all because the cells in your brain are not functioning well. These symptoms and others may not be a huge problem if you only have one bad night, but over time, the lack of sleep starts to build up, and the problems grow.

2) Less Sleep, More Cravings

There are a couple of reasons that we experience regular cravings. First, lots of cravings could be a sign of poor gut health. Bad bacteria can start to build up in your gut over time, and bad bacteria need sugar to survive. Therefore, if you are craving things with high sugar content, it could be a sign that there is a problem in your gut.

On the other hand, you may be experiencing regular cravings because you are not sleeping enough. When we do not get proper rest, there are two hormone malfunctions that lead to cravings. The first hormone is called leptin.

Leptin is a satiety hormone that is responsible for telling us when we need to stop eating/when we are not hungry. When you are not getting enough sleep, leptin is suppressed, meaning that there is not enough of it active in the brain to accurately tell us when we are full. If we cannot tell when we are full or not hungry, we naturally eat more.

The other craving-based hormone that is affected by sleep is called ghrelin. Ghrelin is the hunger hormone, meaning it is the hormone that tells us when we are hungry. When we do not get enough sleep, ghrelin is overly active. When ghrelin is overly active, you will still feel hungry even after you eat. Overactive ghrelin combined with underactive leptin really makes the perfect condition for lots of cravings and binge eating to occur.

3) Impact of Sleep on the Immune System

When we are asleep, the immune system actually becomes more active and goes through a cleaning process. The cleaning process is when the immune system will target any harmful bacteria or viruses that may have entered your body during the day. Without the cleaning process, harmful substances (bacteria, viruses, etc.) are better able to survive, and therefore, you are more likely to get sick.

4) Sleep Detoxification

The final reason that sleep is so important is a process called sleep detoxification. Detoxification is the process where your body gets rid of bad chemicals and substances that may have built up in your body throughout the day. While your body does some detoxing while you are awake, the majority of it happens at night. We know this happens because of a few different things that we all experience.

It is why you may have dirt in the corner of your eyes when you wake up. It is why your breath does not smell good in the morning. And finally, it is why you often have to go to the bathroom right after you wake up. If you do not sleep, this complete level of detox will not occur, so different substances may start to build up and cause problems.

The Impact of Sleep Deprivation

So it is clear that sleep is important, but what exactly happens when we do not get enough of it? Well, there are a variety of different problems that occur related to both your physical health and emotional health. Let’s start with physical health.

When you consistently do not get enough sleep, you are at a higher risk for diabetes, high blood pressure, heart disease, weight gain, and a variety of other sicknesses. Furthermore, if you do get any of those conditions, your body will be less prepared/less able to cope with them. On the other hand, when it comes to emotional problems, you are more likely to experience mood swings and have memory problems. You may also struggle to concentrate and problem-solve.

Tips to Improve Your Sleep

Since it is clear that sleep is so important for your overall physical and emotional health, what can you do to get better sleep? Well, there are a variety of different tips and strategies that you can use to help improve your sleep. In this article, we are going to talk about six of the best tips and tricks, but it is up to you how many you want or need to use.

Breathing Techniques

A key part of being able to fall asleep and have a restful night is being able to relax. There are a wide variety of breathing techniques created by different experts, but today we are going to focus on two techniques that have been proven successful.

The first is left nostril breathing. Left nostril breathing is something that you should do every night before you go to bed. You will sit at the end of your bed and use your thumb to close your right nostril, forcing you to breathe out your left. You will then take 15 to 20 deep breaths, inhaling and exhaling through your left nostril, before going to bed. Over time, you should notice a significant difference in your sleep.

The second, more common technique is called deep breathing. Deep breathing is when you inhale for at least four seconds, though you can inhale for longer if you want. No matter how long you inhale, you want to exhale for at least two seconds longer. The reason for this is that when you exhale slowly, you switch over from the sympathetic nervous system that is responsible for flight or fight over to the parasympathetic nervous system, which is responsible for calming down and relaxing. You want to be using the parasympathetic nervous system when you are trying to sleep.

Good Mattress or Mattress Topper

To get a good night’s rest, you need a quality mattress. There are two main qualities you should look for in a good mattress: comfort and support. Comfort because if you are uncomfortable, you are naturally going to struggle to sleep. Support, so that you do not deal with lower back pain or any other kinds of pain (neck, shoulder, hip, etc.) while you are asleep.

Sleeping With Shoulder Pain: Stop Your Shoulder From Hurting

There are so many different kinds of mattresses out there, so it is worth trying a few out before you make a decision. Many experts recommend a firm memory foam because it is extremely comfortable while still offering great support. If you are not in the place where you can buy a new mattress, you could also consider buying a mattress topper to offer similar results at a lower price range.

You may also want to consider getting an adjustable bed frame. Depending on your problem area (low back, neck, shoulder, etc.), you can move your actual mattress to a position that offers more support. It may take time to figure out what levels are best for you, but once you do figure it out, it will make a huge difference.

The Right Pillow

Just like you need to have the right kind of mattress, you also need to have a comfortable, supportive pillow or pillows. Good pillows are really key in supporting your neck, and they can also be used to support other areas such as your shoulder or lower back.

Sleeping Without a Pillow: Benefits and Disadvantages

Overall, firmer pillows are usually better as they offer more support. Furthermore, if you have really thin pillows, you may need to stack them up. If you do have an adjustable bed frame, the height of your pillow may be less important.

Comfortable Sheets

Comfortable sheets will not affect your physical health in the same way that having a good, supportive mattress and pillow will, but it is still important. If your sheets are scratching you through the night, you simply will not be comfortable and therefore, may find that you are unable to sleep well.

The good news is that sheets do not have to be an expensive fix. There are great, expensive options out there, but you can also find soft, comfortable sheets at very budget-friendly price levels.

Block Blue Light

Your phone and gadgets produce what is known as blue light, which makes falling asleep difficult. There are a couple of solutions to this problem. First, some phones and devices have what is called night mode, where the blue light turns off and switches to more yellow light. Switching over to this mode several hours before you go to bed could make a big difference.

Second, if your phone does not have an option to turn off the blue light, you could get blue light glasses that will also block the blue light. Not only will this help you sleep better, but it will also protect your eyes if you have to spend long periods of time looking at a screen.

Finally, whether you can block the blue light or not, turning off your gadgets completely 30 minutes to an hour before you go to bed will make falling asleep much easier.

How do Sleep Trackers Work? Are They Accurate?

Sleep Trackers

Using a sleep tracker, like the Fitbit Charge, is a great idea that can be combined with any of the above tips to see if they are actually improving your sleep. The Fitbit Charge tracks how long you sleep. How many times you wake up, and how much time you spend in light vs. deep sleep. This information will help you figure out what helps you sleep better and what hinders your sleep so that you can make informed choices in the future and get the best sleep possible.

Fitbit Charge 4 Special Edition (Sleep Tracker)

Important Sleep Recommendations

Here is a guide to how much sleep people need by age. You can use this chart and compare it to your sleep tracker to figure out if you are getting enough sleep at night.

• 0-3 months: 14 to 17 hours

• 4-12 months: 12 to 16 hours

• 1-2 years: 11 to 14 hours

• 3-5 years: 10 to 13 hours

• 6-12 years: 9 to 12 hours

• 13-18 years: 8 to 10 hours

• 18-60 years: 7+ hours

• 61-64 years: 7-9 hours

• 65+ years: 7-8 hours

Conclusion

When you get a good night’s sleep, you will be surprised by how much better you end up feeling, physically and emotionally. Because it is such an important part of your health, it is important that you put some intent into ensuring that you are getting enough sleep.

With intention and the help of a little bit of technology, you can start making fully informed decisions about your sleep and really impact your health in a positive way.

The post 4 Reasons Why Sleep is Important appeared first on DILEMMAS

We all know that sleep is super important to our health, however many of us just can’t sleep at night. This website is full of tips to help improve your sleep, starting with buying one of the sleep trackers we have reviewed.

How do Sleep Trackers Work? Are They Accurate?

Your quality of sleep can dramatically improve, but it does take some time. Until then, don’t get depressed about your insomnia. We have a solution for you. Below are some of the funniest can’t sleep memes on the internet. View them, laugh, identify with them, then make sure to fix the problem and start getting better sleep!

Rest vs Sleep: Is Rest as Good as Sleep?

Funniest Can’t Sleep Memes on the Internet:

This is what regret looks like lol. Should have tried harder to get some sleep.

Some people can’t sleep because they think too much at night. Clear the mind and you will sleep like a log

The post 54 Can’t Sleep Memes: Insomnia Can Be Funny appeared first on DILEMMAS

If you experience chronic shoulder pain at night, it can make sleep rather difficult. You may find yourself waking up a lot throughout the night, or maybe you find falling asleep at all rather difficult. No matter what, experiencing pain at night (in your shoulder or elsewhere) can have a negative effect on your overall health and wellness.

If you are experiencing regular pain in your shoulder(s), it is important to figure out why you are experiencing that pain. Then find a solution as quickly as possible.

In this article, you will find an in-depth look into just why you may be sleeping with shoulder pain and some solutions to help prevent more pain in the future. The good news is that there are several possible solutions, so you should be able to find one that works for you.

How to Stop Your Shoulder From Hurting When You Sleep?

So how do you stop shoulder pain from occurring while you are asleep? Well, there are a couple of different things that you can do. A good place to start is with your sleeping posture. When you are asleep, you need to make sure that your shoulder has the right kind of support without any excessive pressure on it.

Both changing up your sleeping position and ensuring you have the right kind of mattress/pillows can be helpful. Doing so should minimize your shoulder pain and allowing you to sleep well throughout the night. You will find more information about all these different strategies below.

Can You Relieve Rotator Cuff Pain While Sleeping at Night?

A rotator cuff is a group of tendons that surround the shoulder joint. They attach the end of your upper arm to your shoulder joint. The rotator cuff is extremely important, but it is also a common source of shoulder pain.

Injuries happen all the time when the cuff gets inflamed, irritated, or even torn partially or completely. When the pain in your shoulder is due to a rotator cuff injury, it is important to both seek treatment and adjust your sleeping position. As far as sleeping position goes, you need to avoid sleeping on the affected shoulder.

The best solution is to sleep on your back, but even sleeping on your stomach could be better than sleeping on your injured shoulder.

In order to promote healing, it is also important to keep a regular sleep schedule. This can be hard when you are in pain, but you want to avoid making it worse. As mentioned above, sleep is a really important part of your physical health. If you are not getting enough sleep, it could significantly extend the time it takes for your rotator cuff to heal.

How do Sleep Trackers Work? Are They Accurate?

What Can Cause Shoulder Pain While Sleeping?

There are a number of different conditions that can cause shoulder pain, which will be discussed later on in this article, but what makes it worse while you are sleeping?

The primary problem at night is that there is too much pressure on your shoulder, and/or it is out of alignment. When you sleep on your shoulder, it ends up bearing a lot of your body’s weight, which is a lot of pressure for one muscle or joint to handle. This pressure tends to create too much stress, prohibit circulation, or even push your shoulder out of alignment.

On the other hand, when you lay on your stomach or back, while there is not as much pressure on the shoulder, and may still be going unsupported and therefore remain in an unnatural, unaligned position. All of these issues are enough to cause shoulder pain on their own, but if you are experiencing pain for another reason, these problems can be significantly worse.

Can Sleeping on Your Side Cause Shoulder Pain?

Sleeping on your side with your shoulder unsupported might be one of the worst positions for your shoulder. This position puts lots of additional stress, and your shoulder becomes the main, weight-bearing point for your body.

If you are a side sleeper and you are not interested in changing sleep positions, there are some things that you can do to make this position better for you.

First, if possible, avoid sleeping on your bad shoulder if one is worse than the other. Second, you want to make sure you use pillows to support both the shoulder you are sleeping on and the shoulder on top. There is more information on how you can use pillows for added support below.

Remember that your sleeping position, even if you sleep on your side, is often only part of the problem. Often a condition, like one of the ones listed in the next section, is a big part of the problem. For that reason, it is important to identify and address those problems as well, often with a doctor or physical therapist.

However, no matter what the cause of your pain, being cognizant of your sleeping position and making sure that your shoulder is properly supported through the night is bound to provide you with some level of relief.

Understanding the Causes of Shoulder Pain

It is important to understand the cause of shoulder pain beyond simply your sleeping position, if there is one. Often you have to address the underlying issue for the change in position to really be as successful. Below is a description of six of the most common conditions that may lead to shoulder pain.

For an actual diagnosis, you do need to go see a professional doctor or physical therapist. However, starting with your sleeping position could help save you some money if it works for you.

Bursitis: Bursitis, or more specifically, shoulder bursitis, is what happens when the bursae (small sacs of fluid that cushion your joints) get overly inflamed. This can cause swelling, redness, stiffness, tenderness, and aches.

Tendonitis: Tendonitis is usually caused by repetitive use that results in inflammation. In the shoulder, tendonitis means that the tendons that are attaching your muscles to your bones are inflamed and irritated. This pain is usually worse at night and also often causes stiffness.

Rotator Cuff Injuries: We already talked about rotator cuff injuries above, but put them on this list as well because it is such a common cause of shoulder pain.

Impingement Syndrome: Shoulder impingement occurs when the soft tissues that are around your rotator cuffs rub against tissue or bone. This rubbing can be caused by swelling, inflammation, bone spurs, etc., and leads to pain and weakness that can be worse at night.

Osteoarthritis: This happens when the cartilage that cushions your bones begins to break down at your joints. The pain tends to start when you move but eventually can worsen to the point where it is severe when you are resting or sleeping.

Frozen Shoulder: Frozen shoulder occurs when the connective tissue in the shoulder joint thickens. It tends to be worse at night and in the evenings, which makes sleep more difficult.

Quick Tips to Relieve Shoulder Pain

Best Mattresses for Sleeping with Shoulder Pain

When you are experiencing any kind of pain while sleeping, it could be due to the fact that your mattress is not providing you with enough support. Different kinds of pain sometimes need different kinds of mattresses. For shoulder pains, you have a couple of different options. Some people prefer a firm memory foam mattress.

On the other hand, Bob and Brad specifically recommend the Sleep Ovation mattresses that have special springs that you can not feel but provide lots of support. In the end, you just need a relatively firm, supportive mattress. If you can test a couple out and figure out what works for you, that would be best.

Sleeping Positions for Shoulder Pain Relief

Sleeping on your back is really the best position to sleep with shoulder pain. Overall there is not a lot of stress or pressure on your shoulders when you are sleeping on your back. Even if you are a side sleeper if you can twist slightly to put a little more pressure on your back and can provide a lot of support.

On the other hand, the worst position for shoulder pain is sleeping on your stomach. Sleeping on your stomach forced you to put your arms in an uncomfortable position, such as over your head, which can cause a lot of pain. In fact, some people advise attaching a tennis ball to the front of your shirt to make sleeping on your stomach completely uncomfortable. With a tennis ball under your chest, you will not stay turned over on your stomach, even in your sleep.

No matter what position you are sleeping in, it could be really beneficial for you to use pillows to help provide extra support. Bob Schrup and Brad Heineck have a number of different suggestions for how you can do that.

If you are a side sleeper, it is most important that you support the shoulder you sleep on. To do this, you should put two pillows (or one thick pillow) beneath your head and another beneath your ribcage (a throw pillow or square pillow is generally the best kind for your ribcage.)

This should create a trough of sorts for your shoulder to lay in. The pressure will then be divided along the entirety of your side and away from your shoulder, decreasing stress, increasing circulation, and therefore relieving pain. Keeping your elbow extended through the night can also help when sleeping in this position.

If you need to support your shoulder on top as well, you will need another two pillows that you can stack beside your body. From there, you can lay your arm on the pillows throughout the night to support your shoulder.

There is a chance that you will move, but even a short time with your shoulder supported will help decrease pain, and with time your body will learn that staying in that position is beneficial and therefore move less through the night. You can also keep your arm supported on your side, but it is more likely to move when in that position.

Finally, if you are laying on your back, you could still benefit from using a pillow for extra support. By placing one or two underneath your arms, you will prevent them from having to lay in an unnatural position for too long.

Using pillows for your arms will also likely make sleeping on your back more comfortable overall, which can help you get away from side or stomach sleeping.

Minimize Shoulder Pain via Testing

So we have gone over lots of ways you could potentially help solve shoulder pain in your sleep, but how do you know which one works for you? Well, the level of pain you feel when you wake up is a good indicator. However, it should not be the sole contributor to your decision.

You want to make sure that you are getting enough sleep, and a good way to do that is with sleep trackers, such as the Fitbit Charge. The Fitbit Charge 4 provides you with data about how much you are sleeping, how many times you are waking up, and how much time you are spending in a deep sleep.

With this data, you will be able to figure out which configuration of pillows, sleeping position, etc., provides you with the best night of sleep. Having actual data that you can use for measurement is the best way to confirm that you are getting the best sleep possible.

Apple Watch vs Fitbit: Which is better?

There are other sleep trackers on the market besides the Fitbit Charge, but whatever you decide to get, you want to make sure that it tracks how much you sleep, how many times you wake up, and tracks your different sleep stages. The more information you have, the more informed decisions you will be able to make.

Get the latest Fitbit Charge Sleep Tracker!

Conclusion

Attempting to sleep with shoulder pain can range from uncomfortable to unbearable. Still, either end of the spectrum can prevent you from sleeping throughout the night. Furthermore, when you are not getting enough sleep, you will start to have problems beyond just your shoulder. For this reason, it is really important to start using the different methods listed above and protect your shoulder so you can protect your health, physically and emotionally.

The post Sleeping With Shoulder Pain: Stop Your Shoulder From Hurting appeared first on DILEMMAS