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How To Get Rid of a Stiff Neck?

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How to get rid of a stiff neck

Are you feeling pain or difficulty from moving a slight of your head? If you are feeling soreness and feeling pain to turning your head to the side, you are having a stiff neck. Sometimes this stiff neck comes with shoulder pain, headache, arm pain, or neck pain. In this article, we are going to know how to get rid of a stiff neck?

If you ever faced this before, you may know how painful is to have a stiff neck. As long as you are feeling a stiff neck, it creates very difficult to do any work though it won’t last long, just a few days or a week.

Nowadays it’s a common problem for people to having stiff pain for some new reasons. A report from National Health Interview Survey 2009, said that about 17.5% female and 12.6% male suffered from pain in the neck.

This article discusses the causes of a stiff neck, symptoms, and some ways in which you know how to get rid of a stiff neck. Let’s start.

Symptoms of Stiff Neck

If the muscles of the neck, bones, or nerves get damaged or cracked then most commonly the stiff neck will happen. Sometimes for meningitis and muscle spasms, the stiff neck can also happen. Some signs of the stiff neck are-

  • Lymph Nodes can be swollen
  • Muscle strain or muscle spasms create muscle tight
  • The headache would be shown while having a stiff neck
  • Having difficulty moving the head
  • Neck pain
  • Holding the head in a position can create more pain
  • Shoulder pain or stiffness in the shoulder.

Causes of stiff neck

rid of stiff neck

So many people are using digital devices now and most of them are facing this problem often. The muscles of the neck will be overstretched if someone looks at the screen of a digital device for a long time. For the stiff neck, there are so many reasons and we divide it into two types. These are-

  1. Common Causes
  2. Uncommon Causes

Common Causes are-

  • soft tissue sprain or muscle strain
  • Sleeping in a bad position
  • Injuries from accidents or falling
  • Lots of pressure on your neck
  • Seeing device or something for a long time without changing the posture
  • Putting your neck in an incorrect position for a long time

Uncommon Causes are-

  • disorder of the cervical spine can create stiff neck
  • Virus Infection
  • A disorder like this which can create stiff necks are-
  • spinal stenosis
  • degenerative disc disease
  • Trauma
  • facet joint osteoarthritis,
  • herniated disc
  • Nerve Entrapment in Neck

How to Find That Your Stiff Neck is Serious or Not?

If you are just facing the common causes of the stiff neck like, muscle strain, bad position of sleep or staying in a bad position for a long time, etc, would cause you to feel neck pain, shoulder pain, or headache. These are not the sign of a seriously stiff neck.

But with these symptoms, if you feel extra fever, fatigue or unexplained drowsiness, headache( for a long time), nausea or vomiting, change in mental state (mood swings or confusion),  dizziness, weight loss, etc, then you are in serious stiff pain.

Also if it causes by a disorder of the cervical spine, virus infection, spinal stenosis, degenerative disc disease, trauma, facet joint osteoarthritis, herniated disc, nerve entrapment in the neck, etc, it is a serious problem.

For this, you should see doctors as soon as possible. And for the normal stiff neck, you can just follow some treatment or remedies at home.

Prevention of Stiff Neck

Until the stiff neck becomes serious, it is really easy to prevent it because it will not stay for a long time. Changing your lifestyle or some routines is enough to decrease your stiff neck. So here is some treatment, if you have a stiff neck then just follow them.

Treatment at home for the normal stiff neck-

For decreasing your stiff neck, you can do change your position of sleep, exercise, limiting how long you will look at your smartphone, create a good environment of working on the computer.

Some exercises and remedies are-

Chest-opener exercise

For this exercise, you just have to do these-

  1. Take a lengthwise foam roller on the floor and sit with your back to the roller.
  2. After sitting, try to lie on the foam roller slowly and move the heels to the bottom. Then turn your two-hand to the side and it will stretch your chest.
  3. If you feel enough comfortable, you can change sides and stay 60 seconds or more.

Cobra pose exercise

  1. Lie on the floor with keeping your front side to the floor and then push your hand on the floor slowly.
  2. Make your neck in a neutral position and look staring at the floor.
  3. Let your elbow hugging your sides and to lift your chest just do inhale and exhale.
  4. Stay there until you feel uncomfortable.

You can also do low-impact aerobic exercises.

Stretch

Stretching is a good method for decreasing your stiff neck. Some kinds of stretches are-

  • Do rolling your shoulder front to the back.
  • Shoulder blades should be squeezed together for some time.
  • Change your head position from side to side just after few seconds.
  • From one side to another side, move your ear to the shoulder.

Apply cold or heat therapy or take pain relievers

to relieve neck inflammation, apply an ice bag to the back of your neck for 20 minutes. Also, you can apply a hot waterbag to the neck, it will increase your blood circulation and will make you feel relaxed. You can take a warm bath or shower, it can also help. If the pain is very bad and you are in a hurry to work, take some medicine like acetaminophen (Tylenol), ibuprofen (Motrin, Advil), etc, which are painkillers.

Apply some massage and reduce stress

For pain, sometimes massage helps us a lot. For the neck, the massage will loosen the muscle. It also can stretch the muscle. You can try chiropractic care and the acupuncture method. Do meditation sometimes and make a limitation on your physical exercise.

Create a Healthy Workplace and Limit The Time For Smartphone

It is common now to work on the computer for a long period but if someone didn’t maintain a break time and good posture while working then, surely, he will feel pain in his neck or head or back. Some ways to get rid of stiff pain while working-

  • Create a comfortable place fr keeping your chair where you can keep your knees lower than your hips and your feet straight in the flour.
  • While sitting, make your back straight and the level of the desk should be in the level of your arms.
  • Keep your computer at your eye level. And if the mouse and keyboard are ergonomic, then it will be better for you.
  • Take a break every hour and walk around for a little.

For the smartphone, it is likely the same.

  • Use earphones and keep your phone at the level of your eye
  • Don’t keep staring for a long time, distract yourself for some time.

Practice good posture and pillow for sleeping

To keep your neck strong and flexible, don’t do the bad posture for sleep. Most people get to suffer from stiff necks just for this reason.

  • Firstly change your sleep environment.
  • Put a strong and straight mattress in the bed and use a neck pillow.
  • Before sleeping, relax in position and sleep only with your side or back.

Also, there are some other ways are, you should not drive for long and also you should not stay at the reading table for a long time.

Conclusion

Though the pain of a stiff neck is so annoying and very bad for our daily life, you can just follow the right way to get rid of a stiff neck. Don’t be so lazy about getting treatment. Remember your health is first of all.

By maintaining an ergonomic atmosphere at work, choosing a good bed and pillow, practicing good posture while sleep will help you to remove the stiff neck.

We hope this article will help you know how to get rid of a stiff neck.

Tea That Helps you Sleep | The Best Tea At Bedtime For Sleep

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the best tea at bedtime for sleep

We used to know that tea helps us not fall asleep. But this thought is not valid, because some tea will help you to sleep. Here we are going to know about tea that helps you sleep. The first time you hear this word, you can not believe it. Maybe you thought that it is not possible. But truly that is possible. Let’s make sure you know the best tea at bedtime for sleep

Some people can tell that tea has some side effects. But if we drink it properly, teas have no side effects. So, this tea is very healthful and valuable. As we all know, the most popular drink is tea. All over the world, about 80% of people drink tea every day.

Sleep is a very important factor that plays a vital role in our health. If someone stays awake at night for a long time, they will develop long-term obesity, heart disease, and diabetes. So, we need enough sleep for a better day.

Now we will discuss tea that helps you sleep. Let’s start.

  1. Chamomile Tea

chamomile tea the best tea at bedtime for sleep
Chamomile Tea

For many years, chamomile tea has reduced inflammation, anxiety and has treated insomnia. The chamomile is called herb tea. It is made from the daisy flowers and the Asteraceae plant family.

First, you collect some dried flowers to make chamomile tea, then infuse them into hot water. Chamomile has antioxidants that will low the risk of several diseases, heart disease, and cancer. Besides, it has other features that help aid sleep and digestion.

How does will chamomile tea work?

Chamomile has a chemical compound which is Apigenin. It may link to Apogenin binding to different receptors in the brain, such as benzodiazepine and GABA, which will help decrease anxiety and initiate sleep.

Benefits of chamomile tea:

  • Chamomile tea improves sleep quality

Postpartum women can drink chamomile tea for sleep because it has no side effects. In one survey, those postpartum women who have taken chamomile tea have better sleep quality from those postpartum women who have not taken chamomile tea.

In another survey, those who drank 270 mg of chamomile tea twice daily for 28 days had ⅓ less nighttime awakening and fell asleep 15 minutes faster than those who didn’t drink chamomile tea. If you want to sleep properly, then you will drink chamomile tea every day.

  • Chamomile tea promotes digestive health:

Proper digestion is essential for every person. Chamomile tea is effective for better digestion and lowers the risk of certain gastrointestinal conditions. Chamomile tea prevents stomach ulcers because it reduces acidity in the stomach. The tea gives soothing to the stomach. It is used to treat several digestive ailments, including and gas nausea.

  1. Valerian Root

Valerian tea - the best tea at bedtime for sleep
Valerian root tea

Valerian is the most popular herb tea. You can use it to treat problems like insomnia, nervousness, and headaches. You can use this tea in a capsule or liquid. Valerian root is commonly dried and sold as tea. This tea grows in the US, China, and other countries.

How will valerian root work?

The main work of the chemical compound of Valerian root is to promote sleep and reduce anxiety. This tea has-

-valerenic acid,

-isovaleric acid,

-and a variety of antioxidants

Its interactions with gamma-aminobutyric acid, a chemical messenger that will help regulate nerve impulses in your brain and nervous system.

The researchers think that low GABA levels are related to acute and chronic stress with low quality sleep. Valerenic acid resistance the breakdown of GABA in the brain, for which you will feel peace.

Valerian root has antioxidants hesperidin and linarin, which will help sedative and sleep-enhancing properties.

  • Valerian root will help to sleep better:

Commonly, sleep disorders are exceptional. 30% of people experience staying asleep or achieving high-quality insomnia, meaning difficulty falling asleep, restorative sleep. For improving sleeping quality and quantity, valerian helps a lot and it takes to reduce the amount of time to fall asleep.

Slow-wave sleep man knows that deep sleep is essential for repairing and recharge your body. Those people have a slow sleep if they regularly drink valerian tea and achieve deep sleep 36% faster.

Benefits of valerian root tea:

  • Menopause:

If menopausal women drink 765 mg of valerian tea every day, then found significant reductions in hot flash severity and modest decreases in the hot flash frequency of treatment.

  • Menstrual Problems:

Premenstrual women who suffer from the syndrome or painful menstruation will benefit from valerian tea.

  • Legs syndrome:

Those people have restless legs syndrome if they regularly drink 800 mg valerian tea every day to improve symptoms and decrease daytime sleepiness.

  1. Lavender

Lavender tea
Lavender Tea

Lavender is the best herbal tea. It has an aromatic and soothing scent. Tiny purple buds tea is made by tiny purple buds of the flower plants. Maximum people drink the tea to relax, settle nerves, and aid sleep.

People drink this tea to support these purported benefits. In the survey, those postnatal women who drink lavender tea daily for 2 weeks then feel peace, compared to those postnatal who did not drink this tea. In addition, this tea improves sleep quality.

How will lavender tea work?

Lavender tea is used for removing many different ailments. For example,

  • It improves mental issues
  • Anxiety
  • Insomnia
  • Depression
  • Headaches
  • Hair loss
  • Nausea
  • Acne
  • Toothaches
  • Skin irritations
  • cancer

One cup of lavender tea has many nutrients. For example

  • Cholesterol 0 mg, Sodium 5 mg,
  • Potassium 1 mg, Carbohydrate 9 mg,
  • Vitamin C 4%, Calcium 1%,
  • Copper 2%, Folate 1%, Iron 2%,
  • Magnesium 1%, Manganese 4%,
  • Niacin 1%, Pantothenic Acid 1%,
  • Phosphorus 1%, Riboflavin 2%,
  • Selenium 1%, Zinc 2%.

Benefits of lavender tea:

  • Lavender tea improves mood disorders:

Lavender tea has an extensively used aromatherapy agent and supplements for help with anxiety, depression, and fatigue. Lavender tea can stimulate specific areas of the brain. It calibrates the transmission of impulse brain cells and boosts your mood and produces a calming effect.

  • It can boost sleep:

Lavender tea calms our body and mind to boost sleep. Lavender tea improves our hygiene and breath and improves sleep quality. Before bedtime, you drink a cup of tea then you will get better sleep. If you want to get better sleep, good mind, good health, and calm your brain, then I will suggest you drink lavender tea every day.

  1. Lemon Balm Tea

Lemon Tea
Lemon balm

Lemon balm into the mint family, and you will get it all over the world. The lemon balm leaves are used to make medicine. You will drink lemon balm tea for anxiety, stress, dementia, indigestion, insomnia, and many other conditions. But it has no good scientific improvement to support many of its uses. You can use lemon balm in your foods and beverages for flavoring.

How will lemon balm tea work?

Lemon balm tea has chemicals that will calm your mind and health. It can reduce the growth of some viruses.

  • The tea calms your mind and brain.
  • It gives better sleep.
  • It reduces nervousness and excitability.
  • It improves cognitive function.

Benefits of lemon balm:

  • The lemon balm tea reduces triglyceride.
  • It reduces heart palpitations.
  • It is a natural antibacterial
  • Tea resistance diabetes.
  • Lemon tea reduces insomnia.
  • The tea fights cancer
  • The tea reduces PMS symptoms.
  • It improves constipation
  • The tea controls the thyroid.

Final Thoughts

When you go to bed, then we recommend a cup of sleepy tea. This type of tea is made of a different blend of herbs in sleep supplements. The other tea blends help promote sleep, calm the nerves. These blends are chamomile, valerian, lemon balm, and lavender.

If you follow good practices with a cup of sleep tea, then you will get better sleep. We hope this article will help you know tea that helps you sleep.

How to Avoid Sleep Paralysis | Causes and Types of Sleep Paralysis

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How to avoid sleep paralysis

While sleeping, if you suddenly think that you are awake and everything in your body seems to be asleep, and you can’t talk or can’t breathe or can’t move your hand or leg, then you are facing sleep paralysis. Now we are going to know about how to avoid sleep paralysis.

Though humans weren’t able to discover the exact reason and prevention method of sleep paralysis, there are some ways we think that it is avoidable.

If you have faced this before, then you should know about how to avoid sleep paralysis.

The Science of Sleep Paralysis

When the brain signals the body to stay in the REM stage (Rapid eye movement), the blood pressure and heart rate increase. For a few seconds or minutes, the limbs become paralyzed against doing any physical actions of dreams, and the swallow or irregular breath occurs.

In sleep disorders, incidents like sleep paralysis are very common to most people. Sleep paralysis is the middle condition of wakefulness and REM stage.

It’s called a brain glitch.

It covers you in dreams from fully awake and makes you stay in REM (Rapid eye movement) paralysis state and like a paradoxical state through the REM and awakening. Your body will not wake up in this situation, but your brain will wake up without intention. You will feel the dream alive and so real.

The time when it happens-

  • The time after few minutes of sleep
  • The time of waking up or end of the sleep

The Types of Sleep Paralysis

Sleep paralysis is categorized into two terms. These are-

  1. Isolated sleep paralysis
  2. Recurrent sleep paralysis

Both isolated and recurrent sleep paralysis together makes a condition called RISP (recurrent isolated sleep paralysis). It is not that common, and also it is very troublesome often. People without narcolepsy are involved with recurrent isolated sleep paralysis.

  • For Isolated sleep paralysis, diagnosis of narcolepsy is not connected when the episode is going on. This neurological disorder controls the brain to prevent full wakefulness.

Isolated sleep paralysis is when it happens just for one time with someone in their whole lifetime.

  • On the other hand, Recurrent sleep paralysis is mainly seen in patients who have narcolepsy.

Also, sleep paralysis can occur often. Over time recurrent sleep shows multiple episodes.

Sign and Symptoms of Sleep Paralysis

avoid sleep paralysis
sleep paralysis

Though we don’t consider sleep paralysis as a severe disease or it’s not like an emergency problem, we should take care of it too. When it happens, then you will find mostly these signs and symptoms-

  • While waking up or
  • While falling asleep,
  • Unable to moving a single part of the body
  • Facing difficulties while breathing
  • Unable to speak even a single word
  • Being conscious
  • feeling conscious but not for the body
  • Brain awake, but the body is still asleep
  • sweating and headache
  • Feeling muscle aches
  • having paranoia and muscle pains
  • Feeling chest pressure

Other severe unrealistic symptoms are-

  • Seeing hallucinations
  • Feeling like something or someone is over you
  • And he is giving a high pressure on you or your chest
  • Having consciousness but that causing to see unnatural things
  • Feeling like death is very near to you
  • Non-threatening some sounds giving high pressure
  • Feeling someone is so close to you or in your room
  • Feeling too scared

These can end in a few minutes or seconds and also if someone touches you while you are in the stage of sleep paralysis.

Causes of Sleep Paralysis

Causes of sleep paralysis
Causes of sleep paralysis

Everyone can face sleep paralysis, even a child also. But few can stay at risk when sleep paralysis happens to them. Though people weren’t able to figure out the exact reason behind sleep paralysis, we found some common causes like-

  • The family history of sleep paralysis
  • Narcolepsy- which can make you sudden falling asleep
  • Insomnia – less sleeping can create the brain to act like this
  • Anxiety disorders- the bad mood is one of the main reasons for hallucinations
  • Major depression – it is also one of the best reason for sleep paralysis
  • Post-traumatic stress disorder (PTSD)
  • Bipolar or panic disorder disorder
  • Disconnecting between body and mind or brain
  • Disrupted sleeping schedule
  • And other sleeping disorders can make sleep paralysis

Prevention of Sleep Paralysis

We have an outstanding advantage that though sleep paralysis is painful and very scary, it doesn’t stay too long, just a few seconds or minutes, and it doesn’t create any bad results like any serious health problems or deaths.

Only the problem is the memory of the night can cause your fear of sleep or can create mental pressure. As you know, sleep paralysis doesn’t have any specific medicine which can cure it.

But doctors and other health professionals found some ways and tips to get rid of sleep paralysis. For this, you can just change some of your lifestyle routines and can add extra remedies for it.

The most important ways to avoid sleep paralysis are-

Things you should do

  • Regular exercise
  • Making your mindless stressful
  • Taking enough rest
  • Yoga exercises
  • Maintain an exact time for sleeping
  • Take about 6 to 8 hours of sleep regularly.
  • Set up a time for sleep and wake up, then try to sleep and wake up that exact time every day
  • Follow to sleep on your side.
  • Place the necessary regular medications near you that you can take in any condition.
  • Also, you should know the side effects of these medications that you can avoid easily.
  • Can take some therapy or trauma counseling
  • Do some breathing exercises to calm yourself.
  • If you are facing mental illness like depression or anxiety, seeing the doctor and taking the medication of antidepressant can prevent your more minor sleep paralysis.
  • These antidepressants help reduce depression or anxiety disorders and make fewer dreams at night, reducing minor sleep paralysis.

You shouldn’t do

  • Don’t sleep on your back
  • Don’t exercise before going to sleep
  • Don’t use these medications, which creates terrible side effects on sleep
  • Try to don’t eat a big meal before going to bed
  • Also, don’t drink caffeine or alcohol shortly before going to sleep

How Can We Treatment for Sleep Paralysis

There isn’t any cure or treatment for sleep paralysis. Sleep paralysis can be solved in a minute or few seconds, and it won’t create any serious health problems or trauma or any long-lasting physical effects. Indeed it is just quite frightening and worrisome.

Isolated sleep paralysis doesn’t require treatment because it is a one-off occurrence that can show up only once in the whole life. But if you have signs of narcolepsy, then you should see a doctor.

If it creates a harmful effect on your daily work or everyday lifestyle, it’s important to go for any consultant to get a formal diagnosis or get treatment. It is for those who are frequently suffering from sleep paralysis or sleeping disorders.

At first, you should find out the reasons behind or which cause sleep paralysis to you. There are many reasons, but all can’t be for you, so figure out that one can match with you.

Before that, the most common reasons for sleep paralysis are lack of sleep or insomnia, loss of muscle control or daytime sleepiness, narcolepsy, sleeping on the back, any psychiatric mental disorders like depression or anxiety, family history, and disrupted sleep patterns etc.

When you are done with finding the real reason, contact the doctor who will suggest you eliminate these triggers of sleep problems. Then what the doctor can do is-

  • Eliminating recently used some medicine
  • Treatment for post-traumatic stress disorder
  • Physical Therapy and some exercise
  • The medicine of psychiatric mental disorders like depression or anxiety
  • Antidepressants
  • Medicine for insomnia or lack of sleeping problems
  • Cognitive-behavioral therapy (CBT)

How to Avoid Sleep Paralysis

Other kinds of routines which can protect your sleep from sleep paralysis are-

  • Practicing good sleep hygiene
  • Managing stress and further pressure
  • Regular sleeping same schedule
  • Don’t take a nap too late in your day
  • Don’t take naps of over 90 minutes
  • Stay away from your electronic devices from the place of your sleep or bed
  • Should not exercise before 2 hours of sleep time
  • Make a darkroom before going to bed
  • Try to avoid any typos of lights or light sources while sleeping
  • Can use smooth music for relaxation
  • Try some breathing exercises before sleep which can make you relax and calm
  • Make a comfortable bed and a suitable environment for sleep
  • Set a comfortable room temperature

Conclusion

The sleep paralysis patients are mostly getting this problem for not maintaining good sleep hygiene and not getting enough sleep. So, maintenance of the sleep environment and sleeping hours can prevent the inability of body movement in REM sleep.

If you experience sleep paralysis before and don’t want to experience it again, follow how to avoid sleep paralysis. But if it doesn’t work, then contact a doctor for proper medications.

How to sleep with Lower back pain and Sciatica

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sleep with Lower back pain and Sciatica

Sleep is an essential part of every man. If you want to improve your mind and health, then you need to get enough sleep. But lower back pain and sciatica do not give you enough sleep. Lower back pain is the single cause of disability. Lower back pain and sciatica disturb better sleep, and it prevents your daily work.

Sleeplessness or insomnia are the leading causes of lower back pain and sciatica. One time, you feel a lot of lower back pain and sciatica, when it spreads to your whole body, then you meet a doctor.

Are you looking for a way to sleep with lower back pain and sciatica? But you do not know some ways, you should read this article and you will know everything about how to sleep with lower back pain and sciatica.

Now, we will discuss how to sleep with lower back pain and sciatica. Let’s start.

What is Sciatica?

What is sciatica?

Sciatica is nerve pain, lower back pain, hip pain, buttocks, and the outer side of the leg pain. The sciatic creates irritation and muscle inflammation of resulting compression. It affects one part of the human body. It has some episodes, which depend on the cause, short-lived or chronic.

Sciatica has some causes:

Sciatica causes the aging process. The degenerative joint occurs called osteoarthritis, when inflammation, eventual loss of the cartilage, and breakdown cause the aging process. Every cartilage between the intervertebral disc wears down in the spinal column.

Wear and tear will occur at any joint. Sciatica can develop, which occurs in the area of lumbar vertebrae. It has another cause of a herniated disc. In this condition, the outer portion of the disc bursts. When sciatica also occurs, then muscles irritate.

Spinal bone spurs, muscle spasms in the lower back pain, spinal stenosis, and buttock regions are caused by sciatica. When the nerves end of the spinal column, then cauda equina syndrome occurs. If you want to be sure that you have sciatica or not, then you should do MRI Scans.

Symptoms of Sciatica:

Sciatica has some symptoms.

  • It has lower back pain.
  • Hip pain
  • Numbness, trouble, and weakness, pain to moving your leg.
  • Shooting pain.
  • Rear or leg pain.

How will you sleep with lower back pain and sciatica?

When you feel lower back pain and sciatica, then you can not sleep better. There are many ways to have a night of good sleep with back pain and sciatica.

  1. You can choose a suitable mattress:

For relieving pain of your lumbar spine problem, you can buy a proper mattress, which will provide support for the spine. Latex, memory foam, and pocketed coil are your good choice if you search for pressure relief, but memory foam will be the best option for you.

  1. You will elevate your knees:

If you want to alleviate the lower back pain trigger pain, you elevate your knees by degenerative disc. It is not enough to provide relief at placing a pillow between your knees. If you lay on your back, then it will help bend your knees.

Sometimes, the pillows can fall out of place at night, the bed frame a more accessible and consistent solution. You keep a pad under your knees, and if you can not find another more comfortable posture, you can use it.

  1. Sciatica pain relief massage:

Massage therapy alleviates sciatica, and it helps a good night’s sleep. You make your hand fists, then position yourself on both sides of the spine in the lower back. On your back, the knuckle should be pressing.

For one minute or two, you stay in this position. Before you stand up, you hold this pose for five minutes.

  1. You go into a fetal position:

    Correct Sleep Posture
    how to sleep with lower back pain and sciatica

If you want to sleep with your spinal column a herniated disc, your best way is to go into a fetal position. First, you lie down on your back before rolling your left or right side. The switch sides will help reduce any imbalance. The fetal position will help open up the space found between vertebrae.

  1. You use a pillow between the knees:

Most people have lower back pain, and they feel better sleeping with a pillow placed between two knees. You use that mattress, and you will see some space between the mattress and waist. In this free space you can use a small pillow that will help you in more support. You keep your spine, hips, and pelvis aligned for your sleep to reduce your lower back pain.

  1. You will use the right neck pillow:

When the right neck is hunched high, your spine does not attach with the bed; as a result, it increases the risk of your lower back pain. If you want to keep your spine aligned, then you choose a neck pillow.

  1. You use ice packs:

If you sit down for a long time, you will feel sciatica that creates pain or lower back pain. You can put ice packs on 20 minutes for your lower spine, buttock, and even tailbone. Because the ice packs help reduce inflammation and lower back pain.

  1. Pain medications:

You are searching for good treatment for your lower back pain and sciatica pain. These medications are anti-inflammatory. By treatment, one sick person can change to a healthy person.

  1. You will maintain good sleep hygiene:

There are a lot of ways to sleep with lower back pain and sciatica. But maintaining good sleep hygiene is the most important way.

Some habits for good sleep:

  • You always maintain your sleep schedule.
  • Before going to bed, you will avoid stimulants.
  • You do gentle yoga exercises.
  • Take a warm bath.
  • Listen to soothing music.

  1. Stop worry:

Worrying and overthinking are very harmful to everyone. Worry prevents you from getting good sleep. The negative thoughts increase your anxiety; as a result, it increases your head pain. When coming to a lot of worries, you will try to relax in different ways. You can listen to songs, calming songs, the sound of chirping birds, rainfall, and ocean waves for sleeping.

The more you sleep at night, you will recover more from back pain and sciatica.

Other tips:

Those who suffer a long time of lower back pain and sciatica will quickly meet the doctor. Doctors will examine your whole body and order some tests to determine the pain. They will tell, take physical therapy in conjunction with home exercises. If your condition is very downfall, then they will recommend surgery.

Final Thoughts:

When you are sleeping, proper weight distribution is essential for sleeping positions. The best sleep brings a good mind, good health and reduces your pain. The lower back pain and sciatica do not give proper sleep at night.

We provide basic information on how to sleep with lower back pain and sciatica. If you apply these tips, then you can better sleep at night.  You recover from lower back pain and sciatica quickly. We hope this article will help you know how to sleep with lower back pain and sciatica.

How to Get Rid Of Neck Pain from Sleeping Wrong

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how to get rid of neck pain from sleeping wrong

Are you irritated with your neck pain? But cannot find any solution? Yes, it is a widespread problem for people of all ages. Because most people don’t maintain a sleeping position, quality pillow, that’s why the affected rate is very high. Let’s know how to get rid of neck pain from sleeping wrong.

However, there are many solutions to prevent it. Unfortunately, many people don’t know the answer. And they are afraid of this pain. In this article, I will reveal how to get rid of neck pain from sleeping wrong.

Besides, you have to know why it happens. So, why are you waiting? Let’s start:

Why Do I Have Neck Pain from Sleeping

People have severe neck pain after sleeping. Do you have any questions like, why do you have neck pain from sleeping?

You keep looking for the solution after getting pain. However, you will be aware of this pain if you know why it happens. Here I describe to you why neck pain happens. So, let’s check the major causes.

1. Sudden Movements

Most people suddenly move while sleeping. Besides, you must be cautious when you wake up. Because most of the time people wake up from sleeping suddenly. It’s not an exact system. It would help if you took the time and stand up.

2. Previous Injury

The previous injury will affect neck pain. If you have any previous damage, sudden movement during sleep or wrong sleep position directly affects your neck.

3. Awkward Angle

It would be great if you focused on an accurate angle while sleeping. Because an awkward angle attacks your muscles, joints, ligament. So, try to sleep at a precise angle.

4. Poor Sitting or Standing

Every day you have to sit or stand many times. So try to sit and stand with perfect posture. Because poor sitting or standing can directly affect when you lay down to sleep.

5. Unsupportive Pillow

Sleeping without a pillow or sleeping with an unsupportive pillow both are harmful to your muscles and neck. So, it would help if you took a supportive quality pillow in your sleeping time.

How to Get Rid of Neck Pain from Sleeping Wrong

Neck pain is very exhausting for every age of people. In other words, it is challenging to tolerate this type of pain. So, it would be great if you knew how to get rid of neck pain from sleeping wrong. At this point, I will reveal the solution to getting rid of this annoying pain. So, let’s started:

1. Change the Sleeping Position

The sleeping position plays is a crucial role in this neck pain. To clarify, if you experience neck pain from your regular sleeping side, try to sleep on your other side. Besides, a quality pillow will help you.

Moreover, if you have a quality pillow, your sleeping position doesn’t matter. Of course, some people sleep without a pillow. But sleeping without a pillow is very risky for a stomach sleeper. So, find your best sleep position for neck pain.

2. Avoid too High Pillow

Some people use too high or rugged pillows. Both are harmful to your muscles during your sleeping time. Instead, try to take a supportive pillow because quality pillows give comfort from neck pain.

However, you can take a horseshoe-shaped pillow. It gives you a short-term comfortable experience. Besides, this supportive pillow lasted for a long time.

3. Take Ice or Heat Therapy

Most people have severe neck pain after sleeping. However, it is a common problem worldwide. After resting, this pain will hamper your everyday work. If you feel a lot of pain in your neck, then try an ice pack. Take an ice pack for up to 20 minutes.

Otherwise, you can take a hot water bottle for heat therapy. Take this in your affected area. It could help you to relax than before.

4. Start Stretching Every Morning

Gentle exercise is essential for your health and also for sleep. Suppose you feel severe neck pain after sleeping; start stretching every morning.

However, you don’t need to take any challenging stretches. Simple stretching is enough to prevent neck pain. So, take perfect extension every morning and to avoid every type of pain.

5. Change Your Posture

Your everyday posture will affect your shoulder or neck pain. When your simple posture is not right, it affects your sleeping time. Sleep time is a relaxing time. This time your every body part is relaxed.

In sleeping time, your muscles pull. And when you wake up from sleep, you feel the pain. So, maintain your everyday posture. It will help you to get rid of pain from wrong sleeping.

Tips to Prevent Neck Pain from Sleeping

As you know, neck pain is very disgusting. However, it gives unbearable pain in our daily life. So, let’s learn some special tips. These tips help you prevent neck pain from sleeping. So, let’s get started:

  1. You can move and work on everything. However, try to avoid all types of painful activities or work. So, avoiding heartbreaking work will help you to prevent neck pain.
  2. Go to the massage center. Or take help from your partner. To clarify, take a gentle massage in your painful area. It is very effective in preventing this annoying pain.
  3. Try to do slow-motion exercises. Do exercise like up and down. And run slowly. This type of slow-motion exercise helps you to get comfortable with neck pain.
  4. Try to sleep with a firm mattress. Of course, you can sleep without a pillow with these firm mattresses. But if you have a habit of sleeping with a pillow, you must take a quality pillow.
  5. Take a pain remover medicine like acetaminophen. This type of quality pain remover medicine helps you to relieve this pain.
  6. Take help from your healthcare provider. Or you can take help from a doctor.
  7. You can take a soft neck collar for comfort. However, don’t use this for a long time because long-time use can weaken your muscles and neck.

Ending Thoughts

Now, do you have any more confusion about how to get rid of neck pain from sleeping wrong?

Here, I have cleared all of your confusion. So, I hope you have no confusion about getting rid of neck pain. Yes, this neck pain is very disgusting. But you can easily prevent this if you maintain following rules.

In other words, it’s in your control. The main thing is to change your sleeping position and change your pillow. Because these two can prevent your pain. So, severe neck pain after sleeping is not a big problem now. You can easily remove this.

Does sleeping help you lose weight? Weight Loss and Sleep

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does sleeping help you lose weight

The majority of us love to sleep if get tired. How many hours do you sleep daily? This is a common question heard from health experts across the world. Daily sleep owns a good connection with our body weight maintenance. Here, let’s find the solution for the question of does sleeping help you lose weight?

Excessive body weight is reported to be the main side effect of high stress and sleeplessness issues. Studies report high stress as one of the common troubles in a busy life schedule. Uncontrolled stress condition is reported to be the main cause of excessive weight gain problems. You can alleviate high-stress conditions by maintaining a normal sleep schedule in your daily lifestyle.

Sleep to normalize the metabolic activities and to reduce body weight

Good sleep during the nighttime is recommended as a natural remedial measure to alleviate a wide range of nervous disorders like high stress, depression, and anxiety. Hence good sleep at nighttime can promote the maintenance of normal metabolic activities in the body.

This health advantage can in turn help the person to maintain his or her body weight naturally. The quality of sleep holds a crucial role in controlling the body weight of the person.

For example, sleep with frequent disturbances in between may not provide satisfactory results as per the requirement. You can avoid the above situation by following a consistent sleep schedule without any interruption.

Creating a quiet ambiance to promote sleep quality can provide you a wide range of advantages. Lack of proper sleep at night due to noise troubles can bring forth both physical and mental health issues. You can alleviate the above difficulty by promoting proper sleep during the nighttime.

Reports show that there is an increased chance of weight gain problems among nightshift workers. Hence it is suggested to maintain a sleep schedule so that there won’t be any health issues due to insufficient sleep.

Sleep schedule to reduce cortisol and normalize weight

Excessive cortisol formation is another main factor that can trigger health issues like excessive weight gain problems in the body. If left unconsidered, high cortisol formation in the body can give rise to belly fat troubles.

Apart from the above-specified troubles, weight gain problem in the body is reported to be the main cause of poor brain focus problems. Sleeplessness is found to be the main cause of troubles like obesity and heart diseases.

Sleep apnea can alter the normal metabolic activities of the body which in turn can lead way to cardiovascular health disorders.

Untreated rise of LDL cholesterol level due to poor metabolism is one of the main causes of over bodyweight problems. You can minimize the above effect by improving the metabolic activities of the body. Do you exercise daily? Lack of sufficient exercise can promote the risk of sleep apnea and weight gain problems in the body. You can alleviate the above difficulty by maintaining a healthy lifestyle with regular exercise.

Some of the exercises like Pranayama in yoga are found to be very helpful to promote the sleep quality of a person. To get the best result, feel free to practice Pranayama exercises for at least ten minutes daily.

Doing yoga poses like Surya Namaskar daily can promote the sleep quality of the practitioner by relaxing the nerve cells of the body. Regular practicing of yoga can promote the normal metabolic activities of the body. Always make sure that you get guidance from a certified yoga practitioner to promote sleep quality and normal metabolic activities.

The age of the person is one of the main factors that decide the duration of sleep of a person. Similar to infants, old age people need more sleep when compared to normal adults. Any variation in sleep patterns can adversely affect their normal body weight.

Does sleeping help you lose weight: Sleep schedule to normalize thyroid function and body weight

The sleep hours required for a person can also vary depending on the health issues of a person. For example, a person suffering from a thyroid problem needs at least eight hours of sleep to maintain the wellness of the body. Similar is the case with pregnant ladies too. They are suggested to sleep for more time to maintain the normal health and wellness of the body.

Today, you can find hundreds of medicines in online stores to promote sleep quality and to maintain normal body weight. Always make sure to intake medicines of a reliable brand after consulting with a certified health practitioner.

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