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You can (and should) train yourself to sleep on your back

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https://www.popsci.com/sleep-pain-change-position/

popsci.com

You can (and should) train yourself to sleep on your back
Changing your sleep position can reduce pain and help you wake up ready to tackle the day.

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The Worst Ways To Sleep

The Worst Ways To Sleep
  • Sleeping on the sides, which is how most people sleep, can aggravate heartburn and acidity, especially for those who sleep on their right side.

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Back Sleeping

This is the best option and makes your body rejuvenate in the most natural way. Taking a slim pillow under your head helps and it’s best to keep your head at the same level as your body.

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Keep The Same Position While Sleeping

Try to sleep on your back by training yourself to not shift positions, either by keeping pillows on both sides of your body, or to place an object inside your shirt that makes it uncomfortable to g...

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The Elixir of Life

Sleep, something which people take for granted, much like oxygen, is the elixir of life.

Insomniacs must know that sleep is natural, and normal, with each of us having the ...

Tips for Sleeping

  • Get up at the same time every morning.
  • Write affirmations to tell yourself that your body knows how to sleep.
  • Don't involve your over-thinking mind too much.
  • Use your bed is for sleep and sex only.
  • Don't lie awake for more than 20 minutes on the bed, and if you can't sleep, get up and try to do some calming activity like folding laundry.

The Enemy of Sleep

Our body will take care of itself if left on its own. It is our mind which is the culprit, running like a motor, inducing low-grade anxiety inside us.

Sleep is not something you have to do, but something which happens naturally to you. If an insomniac forgets that he is an insomniac, he will have a good night's sleep.

How we're sitting

How we're sitting

The childhood advice of sitting up straight, shoulders back, is incorrect.

Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we...

The tendency to slump

If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.

  • Sit with your bottom well back in your chair while moving your upper body away from the backrest.
  • Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
  • Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom.
  • In that position, put your back against the chair's backrest. Ideally, the chair would have some grippy thing mid-back to hold you.

A healthier back

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.

You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.

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Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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