12 Best Tips to Beat Insomnia and Sleep Better

Turn the clock around so you can’t see the display. Instead, do something productive to pass the time and make you sleepy. Read a book, get up and do some light chores around the house, or have a cup of tea (decaf) or warm milk to help you fall asleep. Anything you can do to distract yourself and pass the time when you can’t fall asleep is helpful.

Use Pillows to Ease Low Back Pain

People who suffer from low back pain often have trouble sleeping. In one study, people who had acute or chronic low back pain reported equal problems with sleep quality. The level of pain was not associated with rest disturbance. If you’re plagued with back pain, try sleeping on your side to reduce pressure on your lower back. Place a pillow between your knees to make sure your hips are in alignment to further reduce low back strain. Make sure your mattress is supportive enough and that it doesn’t aggravate your back pain. When getting into and out of bed, swing both legs together and avoid bending at the waist to protect your back.

Keep Your Neck in a Neutral Position

Neck pain is a common reason many people have trouble falling asleep. Maintaining proper posture can reduce the probability of neck pain and help you get better sleep. Make sure your neck is in a “neutral” position. That means your nose should line up with the center of your body. Get a pillow that is the right height to keep your neck in a neutral position.

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