Sleeping Well - Sleep Savvy

Pros and Cons of Sleeping with Legs Elevated

February 3, 2024January 11, 2023 by Breanna

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Did you know that there are pros and cons of sleeping with legs elevated?

After a tiring day of working in the office, what do you usually do once you’re home? Typically, we would want to get some rest and relax for a bit. And the most common thing people love to do is lie down while their legs are slightly raised.

In this short guide, you will learn how to benefit from elevating the legs while lying down in bed as well as the potential drawbacks of doing this, especially if you have specific health issues.

Is It Bad to Sleep with Your Feet Elevated

Any forms of relaxation can make you feel good while soothing your tired muscles, particularly in the feet. However, is it safe to elevate your legs while sleeping? Well, there are possible downsides when you sleep with elevated feet the wrong way. The following are minor cons of sleeping with legs elevated:

Why Does Elevating Legs Feel Good

Poor blood circulation and swollen feet are only some of the most common problems that many adults experience daily. They relieve these health conditions by sleeping with their legs up to help the body heal from leg swelling, brain pressure, and edemas. It’s effortless and relaxing to do, so elevated legs surely make you feel good.

Here are the main benefits of elevated legs while sleeping:

Why elevate legs above heart

Elevating your legs above the level of your heart can help improve circulation and reduce swelling. When your legs are elevated, gravity works to pull blood and fluids back towards your heart, which can help to reduce pooling of blood and fluids in your legs and feet. This can be especially beneficial for people who have varicose veins, swelling in the legs, or other circulation issues.

Additionally, elevating your legs can help reduce the pressure on your lower back and improve your posture, this can be helpful for people who suffer from lower back pain or other back conditions.

It’s important to note that elevating your legs can also have the opposite effect, if your heart is not functioning properly, it can cause increased pressure in the lungs, making it difficult to breathe. If you have any doubts or concerns, consult with a doctor before elevating your legs above your heart.

How to Elevate Your Legs While Sleeping On Your Side

Sleeping on your side with an elevated leg is not that difficult, but these tips will help you do it correctly:

After the first few times of sleeping in this position, you will surely notice how it improves your sleep. Just don’t put too many pillows under your legs so it won’t interrupt your sleep or make you feel uncomfortable.

How to Sleep Elevated Comfortably

There are simple ways to make a comfortable experience if you’re having issues sleeping with elevated legs. For instance, use enough pillows that will help you prop up feet and legs effortlessly. Make sure your legs are raised higher than your chest to improve blood flow throughout your body.

The pillow under your knees can help reduce stress and pressure on your spine while supporting its natural curve. Also, it can help people with sleep disorders, including restless legs, sleep apnea, and snoring. It’s essential to find the best sleep position for your health condition to alleviate pain and pressure.

Best Pillow to Elevate Legs

For aching feet, there is a quick solution to relieve pain while relaxing tensions and inflamed muscles. The Post Surgery Elevating Leg Rest Pillow with Memory Foam Top is one of the best-selling leg-raising pillows available right now. It keeps the legs elevated to improve circulation, reduce swollen feet, and relieve knee, hip, and back pain.

This leg support is orthopedically designed to improve sleep posture and revitalize the body with sufficient rest and sleep. More importantly, it is ideal for injury recoveries such as foot and ankle injury.

Sleeping with knees elevated

Sleeping with your knees elevated can be beneficial for certain health conditions such as lower back pain, varicose veins, and swelling in the legs and feet. Elevating your knees helps to reduce pressure on the lower back and improves circulation. Here are a few ways to sleep with your knees elevated:

Use a wedge pillow: A wedge pillow is a triangular-shaped pillow that is designed to elevate your legs and knees.
Use pillows to prop up your knees: Place a pillow or two under your knees while you sleep on your back.
Sleep with a body pillow: A body pillow is a long, cylindrical pillow that can be used to support your knees while you sleep on your side.
Adjust the head of your bed: If you have an adjustable bed, you can elevate the head of the bed to elevate your knees.

It’s important to note that elevating your knees while you sleep may not be suitable for everyone. If you have certain medical conditions such as acid reflux or sleep apnea, sleeping with your knee

Summary

Sleeping with elevated legs is not just relaxing, but it also improves your overall health. Chronic pain, inflammation, and other health problems can be resolved with a restful night’s sleep. To get better results, you can use special pillows to support your legs and feet while getting a much-needed rest.

The Best Position to Sleep After Shoulder Surgery & 10 Tips For a Speedy Recovery!

February 12, 2024January 3, 2023 by Breanna

The best position to sleep in after shoulder surgery

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Finding comfort while sleeping after major shoulder surgery is quite a hurdle in itself.

Shoulder surgery, in particular, limits the movement of the body, which makes it difficult to get a good night’s rest.

Here’s the best position to sleep after shoulder surgery and 10 tips for a speedy recovery!

The Anatomy of the Shoulder

The shoulders form one of the largest and most functional joints in the human body.
We are capable of shifting our shoulders through an extended range of motions, both simple and complex.

The extent of movement on our shoulders also affects the scope with which we can move our arms and neck.

The Anatomy of the Shoulder Image Credits: Wikimedia Commons

The shoulder consists of the upper arm bone (humerus), which is attached to the shoulder blade (scapula) like a ball and a socket.

The two are reattached rather loosely to allow for smooth movement, but this also makes the shoulder joint prone to injury.

Apart from these main components, the shoulder also consists of the collar bones (clavicle) that meet the shoulder blade at the bony projection (acromion).

This is called the acromioclavicular joint.

On the exterior of this skeletal formation, we can find the rotator cuff, which is a collection of muscles and tendons that wrap around the shoulder.

As the humerus is loosely attached to the scapula, the rotator cuff muscles help to keep the two attached securely.

Joints are made easy for movement with the help of the joint capsule, a fluid-filled sack that is responsible for lubricating the joints.

4 Common Types of Shoulder Problems

Shoulder surgery may be required for a wide range of injuries caused to the shoulders.

1. Fractured Collarbone & Acromioclavicular Joint Separation

When people suffer from a severe fall on their sides, they usually fall victim to a broken collarbone.
When the ailment worsens to displace the acromioclavicular joint (where the collarbone meets the shoulder blade), surgery is required to repair the bone and joint structure.

2. Fractured Head of Humerus

When people fall flat on their chest with their arms stretched out, it can result in the fracture of the head of the humerus (bone of upper arm).

The condition is more likely to affect older people who have osteoporosis because of their brittle bones.

3. Instability

Instability of the shoulder occurs when the humerus gets detached from the shoulder socket. The injury may be sudden or due to the gradual overuse of shoulder ligaments.

There is partial dislocation and complete dislocation, where the bone slips out of the shoulder pocket entirely.

Chronic instability results in frequent displacements, which requires surgery.

4. Rotator Cuff Tears

Due to heavy lifting, extensive movement, or sudden falls, all the muscles that wrap around the bone structure of the skeleton may be prone to injury.

When tendons rub against the shoulder blade, it causes impingement and rotator cuff tears.

The condition is quite painful but is usually treated with non-surgical treatments. Surgery is required when pain persists.

4 Common Types of Shoulder Surgery

Shoulder surgery is required mostly for severe damage caused to the shoulder bones, muscles or tendons as a permanent solution.

1. Rotator Cuff Surgery

One of the most common causes of shoulder surgery is damage to the rotator cuff muscles and tendons.

This surgery is usually carried out when there is excess pain in the tendons attached to the shoulder blade.

When the pain lingers for longer than a few months, surgery is required.

A partial tear is fixed by trimming or smoothing the tendon, in a procedure called debridement.
A complete tear will require the re-attachment of the tendon to the upper arm bone (humerus).

The re-attachment is carried out by stitching the tendon to its original site.

2. Open Surgical Repair

A fractured head of the humerus is treated with the help of open surgical repair.

During this procedure, an incision is made onto the shoulder for a better view of the injury.

This method is a traditional one and is widely used in cases where damage is more than usual.

The open surgery can also include additional reconstruction.

3. Arthroscopy

An arthroscopic procedure involves the insertion of a pencil-thin device into a small incision on the shoulder.

This device is equipped with a small lens and lighting system, which are showcased on a small screen, meant to provide a better view for the surgeon.

Shoulder arthroscopy is done to fix injuries like shoulder dislocation, shoulder blade fractures as well as rotator cuff injuries.

4. Acromioclavicular Joint Surgery

The acromioclavicular joint is the meeting point of the shoulder blade and the collar bone.

The surgery for repairing damage to this joint involves removing the end or restoring the positioning of the clavicle to enable the joint to move freely again.

10 Rotator Cuff Surgery Recovery Sleeping Tips

Sleeping after a rotator cuff surgery comes with its own set of limitations. During the recovery process, stick to these tips to help you sleep better.

1. Sleep in a Reclined Position

The best way to ensure that you are not causing further strain to your injury is to assume a reclined resting position.

For this, you can invest in a recliner or a couch capable of being converted to a recliner.

You can also prop up some pillows around the head of the bed to create an inclined position.

This will also help you prevent turning over unconsciously while sleeping.

2. Invest in an Incline Wedge

If you are finding it difficult to purchase a recliner chair or sleep in the reclined position, you can invest in a 45-degree incline wedge.

When placed at the head of the bed, it forms a comfortable reclined position.

Here’s the best wedge pillow after shoulder surgery.

3. Wear your Sling while Sleeping

When we sleep, we are not usually aware of how much strain we may be putting on our arms and shoulders.

Wearing your sling after surgery and while sleeping will help to keep the arm stable during the healing process.

Doing so will also prevent you from awkwardly positioning your arm.

4. Support the Arm with a Pillow

While sleeping, it is possible for your arm to fall back and rest in an uncomfortable position.

When the arm is positioned in an unstable manner from the shoulder, it can cause excess strain and result in pain.

While sleeping, rest a pillow under the arm to support the shoulder.

5. Use a Cryocuff AKA Iceman

If you are battling pain while sleeping, invest in an iceman or Cryocuff.

This device uses cold therapy to freeze your pain and distract you from any stinging or dull aches.

It’s advisable to change the water frequently, but you can leave it on until you fall asleep.

This might be overkill but it’s the best sling for rotator cuff surgery.

6. Try Home-made Cold Therapy

If you are unable to find a cryocuff or iceman, use a regular ice pack instead.

Wrap it in a towel, and leave it on your shoulder before sleeping.

7. Take your Doctor’s Advice

Address any personal discomfort and obtain advice from your doctor for pain.

Whether it be taking adequate rest or limiting the movement of the arm, the recommendations provided by your doctor should be followed diligently.

8. Talk a Walk

If your health allows, you can take a slow, leisurely walk once a day.

Walking is known to improve blood circulation in the body and speed up recovery.

9. Take Prescribed Medication

Never skip your medication.

Set alarms to remind yourself if you need to.

After surgery, the remedy prescribed to you is intended to ease your pain and quicken the recovery process.

10. Avoid Using your Elbow as Support

While shifting positions on the bed, avoid using your injured elbow as support to move around.

This will induce strain on your upper arm and cause pain to your shoulders.

The Best Position to Sleep After Shoulder Surgery

In the initial stages of your shoulder recovery process, you will be asked to sleep in a reclined position for up to 6 weeks after your shoulder surgery.

This position helps to avoid any discomfort and prevent further strain or injury.

After this period, you can resume sleeping on your normal bed.

Here are a few of the most common sleeping positions.

A) Sleeping in a Reclined Position

If you are fresh out of surgery and are recovering at home, your doctor will most likely have suggested you sleep in a reclined position.

The recline position will require you to have your head, neck, and back stay in a slightly upright position, while the hips and the legs lie horizontally on the bed.

The recline position is recommended so as to avoid further pain that is caused from lying down.

When we lie horizontally, several muscles are actively engaged, causing the shoulder muscles to take up unnecessary strain.

Pros

Cons

Apart from getting used to the new sleeping position, there are no cons to sleeping in a recline position.

You may feel slight discomfort for the first few days, but this position is better than any other to facilitate quicker healing.

B) Sleeping on Your Side

A majority of the population sleeps on their side, either straight or curled up, like in a fetal position.

When can i sleep on my side after shoulder surgery? You can sleep on your side if it’s comfortable and also devoid of any significant problems.

Sleeping in a curled-up position can cause strain on your muscles and also make you develop a bad posture.

You can sleep on your side only after a few weeks post-surgery.

The first few weeks will be spent sleeping in a recline position, after which you can sleep on your side after receiving the go-ahead from your doctor.

Without a doubt, you must not sleep on the side where the shoulder is still healing.

Sleeping on the recovering shoulder will cause it to develop strain.

Pros

Cons

C) Sleeping on Your Back

Similar to embracing the yoga position of Shavasana (dead body pose), sleeping on the back allows you to maintain a neutral body position and also prevents any aches and pains.

While not everyone is comfortable sleeping in this position, training yourself to sleep on your back can be very beneficial, especially after shoulder surgery.

Most doctors will also recommend this as an ideal sleeping position after shoulder surgery.

This will prevent you from putting any unnecessary pressure on your shoulders and arms.

Pros

Cons

Best Position to Sleep After Shoulder Surgery FAQ

Want to learn more about how or which position to sleep after shoulder surgery?

Check out our FAQ below!

How do you properly wear and sleep with a sling on?

This is how to properly wear and sleep with a sling on:

Put on your pajamas and get into bed.
Position your shoulder, arm, and elbow on the side of the body and bend your elbow towards your waist. Make sure that you are not over-extending your arm and shoulder.
Slide on the sling onto the forearm and secure it around the arm and elbow.
Take the strap and bring it over the opposite shoulder and across the chest to buckle up near the recovering arm.
If there is an additional strap for the waist, secure it to ensure that the arm has a minimum range of motion.
Lie down on your reclined bed with plenty of pillows under the neck and shoulders.
Place a pillow underneath the sling, and rest the complete injured shoulder and arm on the pillow.

How should I sleep after shoulder surgery?

The best position to sleep after shoulder surgery is on your back in a reclined position.

The reclined position gives the most comfort to your shoulders, arms, and back.

It also prevents you from turning on your side and putting weight on your shoulder. You can also put a pillow behind the shoulder blade to support the arm.

Do I have to wear a sling at night while sleeping?

Yes, you must wear a sling while sleeping after shoulder surgery.

It’s added support to your arms and shoulders, and will prevent you from stretching out your arm while sleeping.

How long after rotator cuff surgery can you sleep in a bed? How do you sleep in a bed after rotator cuff surgery?

You can sleep in your own bed in about 4 to 6 weeks after your rotator cuff surgery.

Similar to the initial few weeks, you can use multiple pillows under your shoulder blade, arm, and head to support yourself.

Doing so will help speed up the healing process.

Can I sleep on my side after shoulder surgery?

You will not be able to sleep on your side immediately after shoulder surgery.

This would put pressure on the shoulders and arms.

While lying on the injured shoulder is a complete no-no, sleeping on the opposite side is also not recommended.

Most likely, your injured arm will not be given enough support while resting.

Why do you have to sleep in a recliner after shoulder surgery? How long should you sleep in a recliner after shoulder surgery?

It is important to sleep in a reclined position for about 4-6 weeks after shoulder surgery to avoid further strain on your shoulder.

Sleeping in a reclined position will help support your shoulder and arms, as well as prevent them from moving around too much.

Why does sleeping after shoulder surgery hurt so much? What can you do about it?

After shoulder surgery, the muscles and bones in the shoulders and back are still sensitive to pressure and movement.

As the recovering muscles are engaged even during the smallest upper body movements, you will feel pain in your shoulders and arms.

It is important to keep your arm and shoulder aligned in a neutral and comfortable position.

Sometimes, major surgeries cause intense psychological effects such as feelings of depression and anxiety.

Physical pain combined with a change in routine, mobility, and the inability to look after yourself can make you feel worse.

It is best to talk to your doctor about any disturbances you face, be it physical or emotional.

In addition to that, follow these tips too:

Ensure that you take your painkillers and other medicines on time.
Ensure adequate rest and keep up with a nutritious food plan.
Remember to not strain yourself while sleeping.
Call any close family and friends if you feel like you need an extra hand during the healing process.

How to sleep comfortably after shoulder surgery

Here are some tips that may help you sleep more comfortably after shoulder surgery:

Use a comfortable and supportive pillow: A pillow that is too high or too low can cause neck and shoulder pain. Consider using a body pillow or a pillow designed specifically for shoulder surgery patients.
Change your sleeping position: If you usually sleep on your side, try sleeping on your back instead. This will help reduce pressure on your shoulder. You can also try sleeping in a reclining position with a few pillows propping you up.
Avoid sleeping on the side of your surgery: If you had surgery on your left shoulder, try sleeping on your right side. This will help reduce the amount of strain on your surgical shoulder.
Use ice or heat to reduce pain: Applying ice or heat to your shoulder before bed may help reduce pain and make it easier to sleep.
Take pain medication: As directed by your doctor, taking pain medication before bed can help reduce discomfort and allow you to sleep more peacefully.
Practice relaxation techniques: Deep breathing, meditation, or progressive muscle relaxation can all help reduce tension and promote sleep.

I hope these tips help you sleep more comfortably after your shoulder surgery. If you continue to have difficulty sleeping, or if your pain is severe, be sure to consult with your doctor.

Here’s to a smooth recovery with the best position to sleep after shoulder surgery!

Looking for a better mattress to further help with healing? Check out more these mattresses here!

How to Lucid Dream Without Sleep Paralysis?

January 2, 2023 by Breanna

When you lucid dream, will you get sleep paralysis? No. You can have lucid dreams without sleep paralysis. However, it does happen. This post will help reduce the chance it will happen to you.

Many of us fear sleep paralysis as if something unspeakable will happen to us while in this catatonic state.

Using techniques such as mantras and mnemonics, you can induce lucid dreams. In rare cases, sleep paralysis can have negative side effects like sleep paralysis, which can be brief yet terrifying. Keeping a dream journal and practicing lucid dreaming are the best ways to avoid this.

Lucid dreaming is the experience of being aware that you are dreaming while you are asleep. Sleep paralysis is a temporary inability to move or speak that can occur during the transition between sleep and wakefulness, and it is often accompanied by vivid hallucinations and a sense of impending danger.

Here are a few tips for lucid dreaming without sleep paralysis:

Practice good sleep hygiene: Establishing good sleep hygiene habits, such as creating a relaxing bedtime routine, avoiding caffeine and alcohol close to bedtime, and creating a comfortable sleep environment, can help improve your sleep quality and reduce the risk of sleep paralysis.
Set an intention to dream: Before you go to sleep, try setting an intention to dream and to become aware that you are dreaming. You can do this by repeating a phrase to yourself, such as “I will have a lucid dream tonight,” or by visualizing yourself becoming aware that you are dreaming.
Keep a dream journal: Keeping a dream journal and writing down your dreams each morning can help you become more aware of your dreams and improve your chances of having a lucid dream.
Try reality testing: Reality testing is a technique that involves checking your surroundings to see if you are dreaming. You can try reality testing by looking at your hands or reading a text and then looking away and looking back again. If the text or your hands change in a dream, it can be a sign that you are dreaming.
Use lucid dreaming aids: There are a variety of products, such as lucid dreaming supplements or devices that use light or sound to stimulate the brain during sleep, that can help increase your chances of having a lucid dream. However, it is important to do your research and be cautious when using these products, as their effectiveness and safety have not been extensively studied.

By following these tips and being consistent in your efforts, you may be able to experience lucid dreaming without sleep paralysis.

Best sleeping position for lucid dreaming

There is no one “best” sleeping position for lucid dreaming, as different people may find that different positions work best for them. Some people find that sleeping on their backs allows them to have more vivid or lucid dreams, while others find that sleeping on their stomachs or sides is more conducive to lucid dreaming.

In general, it is important to find a comfortable sleeping position that allows you to get a good night’s sleep. If you are having difficulty sleeping or experiencing discomfort, it may be a good idea to try adjusting your sleeping position or using a supportive pillow or mattress to help you sleep more comfortably.

If you are interested in having lucid dreams, it is also important to focus on establishing good sleep hygiene habits, such as creating a relaxing bedtime routine, avoiding caffeine and alcohol close to bedtime, and creating a comfortable sleep environment. In addition, setting an intention to dream and practicing reality testing before you go to sleep can increase your chances of having a lucid dream.

How To Avoid Sleep Paralysis When Lucid Dreaming

There are techniques to use to induce a lucid dream and prevent the possibility of sleep paralysis.

The first technique is Wild. It’s an acronym for the Writing Induced Lucid Dream, it may sound very new age, but the truth is it achieved some excellent results.

The premise of WrILD is you write down lucid dreams you want to have, it’s a bit like getting lines in detention when you were a kid, but this time, it’s not a punishment for some menial misdemeanor.

The intention is to write down the lucid dream multiple times, thus setting the thought into your mind. The writing down part is quite crucial because of the visual aspect of this process.

With luck, when you sleep, you will lucidly dream of exactly what you wanted to dream. You can, of course, include the subject of sleep paralysis, and it’s to be avoided at all costs.

Once these thought patterns are implanted in your mind, the mold is cast.

Do You Lose Sleep When You Lucid Dream?

It may seem as if we lose some sleep, but the answer is no. We have still had the amount of sleep to function as expected and perform well throughout the day.

Some people note that lucid dreaming frequently can reduce restfulness when waking. This might be because the brain is more active in REM.

Mnemonic or MILD Method

Mnemonic Induced Lucid Dream. This is similar to the previous method of inducing lucid dreams, using paper and continual writing.

This time, you will pick a mantra associated with what you want to dream about. The mantra is repeated repeatedly, almost like meditating, which it is reasonable to suggest you are doing.

Included in the mantra can be a wish or desire not to enter into sleep paralysis.

Dream Initiated Lucid Dreaming DILD

This technique is not a measure of one style of lucid dreaming, but it’s a combination of all the techniques and is considered to place you in a high state of awareness in both your dream state and your day-to-day life.

There is no clear explanation of how this method works as if to imply it happens naturally to those of you who have lucid dreams.

If you were to ask someone who enters into lucid dreams from their normal dream state, they could not give a straight answer, Which is quite ironic considering they have a heightened state of awareness compared to the average Joe in the street.

Video Induced Lucid Dreams

The assumption is the acronym is VILD. From all of the methods considered to induce lucid dreams, this one has the most credibility.

It works by immersing yourself in a video game or movie with such intensity that everything else is excluded from your world.

We know and accept that we tend to dream about people and events in our life. The dreams in a normal state become intertwined with one another to a point where they generally are forgotten or are impossible to interpret other than a crazy dream.

Let’s Talk About Sleep Paralysis

Sleep paralysis seems to last an eternity when it happens, but in reality, it lasts for a few seconds only.

Some people are so disturbed by the event they are fearful to go back to sleep, but the truth is there is no need to fear sleep paralysis.

Is Sleep Paralysis Dangerous

There is no evidence to suggest sleep paralysis is dangerous or even fatal. Nothing terrible will happen to you while in this catatonic state. You are, in fact, part of your lucid dream when sleep paralysis happens. Instead of being scary, you could embrace it.

Sleep paralysis is normally found in people who are overtired or generally live an unhealthy lifestyle.

How Can I Avoid Sleep Paralysis?

With most folk fearing the thought of being paralyzed while sleeping, there are steps to avoid sleep paralysis, allowing us to get on and enjoy our lucid dreams.

Quality Sleep

Sleep paralysis is associated with poor quality sleep. If you can improve your sleep by entering into a routine where sleep is high on the agenda, you can escape sleep paralysis.

Sleeping at the same time daily is an excellent way to improve the quality of your sleep. Combined with a comfortable bed and pillows giving the proper support, your sleep will improve.

Keep your room cool. It helps with restful sleep.

Is It Possible To Never Get Sleep Paralysis?

By following the guidelines in this article and ensuring you sleep well and do not become overtired or exhausted then the possibility of sleep paralysis is diminished significantly.

To say outright you will never experience sleep paralysis again is an impossibility.

How To Sleep After Caffeine?

January 2, 2023 by Breanna

Are you a caffeine addict and love a cup of coffee just about any time of the day? Is caffeine messing with your sleep leaving you feeling exhausted the following day?

Many of you enjoy a cup of coffee and the caffeine boost it provides. However, caffeine is also found in tea and other drinks, so giving up coffee is not always the best solution. Exercise a few hours before bedtime, a warm bath, and a good book may help you drift off to sleep.

Caffeine is a stimulant that can interfere with your sleep. If you have had caffeine and are having trouble sleeping, here are a few things you can try:

Avoid caffeine close to bedtime: Try to avoid consuming caffeine in the hours leading up to bedtime, as it can take several hours for the effects of caffeine to wear off.
Create a relaxing bedtime routine: Establishing a relaxing bedtime routine can help you wind down and prepare for sleep. This might include activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or progressive muscle relaxation.
Try a sleep aid: If you are still having trouble sleeping after trying the above steps, you may want to consider trying a sleep aid, such as melatonin. This hormone is naturally produced by the body and helps regulate sleep-wake cycles.
Consult with a healthcare professional: If you are still having trouble sleeping after trying the above steps, it may be a good idea to speak with a healthcare professional. They can help identify any underlying issues that may be causing your sleep problems and provide guidance on how to address them.

Is it better to drink coffee in the morning or at night?

coffee 1 — A shot of young asian woman holding a cup of coffee with saucer, enjoying a quiet moment in cafe

Always drink coffee in the morning. Coffee contains caffeine which is a stimulant. Caffeine is OK in small doses, but drinking coffee throughout the day and into the evening will result in a poor night’s sleep.

Caffeine has many side effects from insomnia, anxiety, frequent urination, poor performance at work, irritability, to name a few.

However, insomnia is prevalent among coffee drinkers, and the question is how to sleep after drinking coffee.

A good practice to get into is to limit your coffee intake and have your last cup around lunchtime or even afternoon break.

Light exercise early in the evening like a long walk, not so brisk that you break out into a sweat but just enough to elevate your heart rate.

Following a relaxing evening, a warm batch and a dark bedroom should do the trick.

But learning how to sleep after drinking coffee can be a challenge. Your mind does not switch off, so you lie in bed and then pick your phone up and search social media. We have all been in this situation.

But learning how to sleep after drinking coffee is not a science but an individual response to the caffeine in your system.

Is it possible to fall asleep after drinking caffeine?

It depends on how much caffeine you have consumed, a cup of coffee early in the evening may keep you awake longer than you like, but you will be able to sleep.

But how to sleep after Red Bull can be a whole different story. Red Bull is high in caffeine and sugar, and both stimulants will keep you awake for a long time.

You can combat the effects by doing light exercise and watching something calming on TV. Take a warm bath and relax in your favorite aromatherapy oils.

A cool room always helps you get to sleep. There is nothing quite like snuggling under the duvet to keep warm. Make sure the room is very dark.

Remove smartphones and computers, and even the charging LEDs is enough to prevent you from sleeping.

Sleeping is a habit; try to be in bed simultaneously every night for the best sleep.

How to stop drinking caffeine before bedtime?

Know your body, and caffeine affects us all differently as our sensitivities are not the same as caffeine.

After the initial jolt of caffeine, the stimulant can stay in your bloodstream for up to eight hours, so if you plan to sleep at 10 pm, make your last coffee no later than 3 pm.

Exercise is a great way to preoccupy your mind and break the cycle of drinking coffee in the evening. It’s important not to swap one stimulant like coffee for another like alcohol.

You will need to learn the techniques of how to sleep after you’ve had caffeine, but it’s an easy process, and after a few days, you can notice the benefits.

You will need to go through a process of relaxing your mind together with some physiological changes.

Make yourself tired, walk, jog, or even swim, but not vigorously. Vigorous exercise can prevent sleep.

When it approaches bedtime, get into a routine of having a warm bath or a long warm shower, use aromatherapy oils. They are said to be extremely good for inducing sleep.

If you are in the bath, dim the lights and light a candle; imagine you are on your favorite beach with your favorite person.

Make sure the bedroom is cool. Sleeping in a warm room is challenging unless you are used to that type of climate.

Remove all electronics from the bedroom, even switch off standby lights; they emit bright light preventing you from sleeping.

If you need a little assistance, read a book. Nothing violent or scary will get the imagination racing, just something sedate.

Finding a way to sleep after caffeine is a process. You may have been addicted to drinking caffeine and never knew.

Does coffee prevent sleep?

Yes, but like anything else, if taken in moderation, coffee is said to have some great health benefits.

Drinking coffee can become a habit that then develops into an addiction. What once was an innocent couple of cups of coffee in the morning turns into a cup every hour and more and more into drinking espresso shots of coffee, emulating our Italian brothers.

Once you start on the coffee espresso shots, the volume of liquid is not there that satisfies you, and you drink more.

Too much coffee not only prevents you from sleeping, but it can also have an impact on your life.

Because coffee and caffeine prevent you from sleeping when you should be alert, you are sluggish and have brain fog due to lack of quality sleep.

You find it hard to react to situations rationally. What once was easy now takes concentration.

Caffeine causes your heart to race and increases your blood pressure. Continued elevated blood pressure affects your organs, mainly your heart and kidneys but don’t rule out the risk of stroke.

These are just a few reasons why coffee is a potent stimulant and keeps you awake.

How can you sleep after drinking caffeine? Cut back on the caffeine and give yourself eight hours clear of drinking coffee before you wish to sleep.

You can make the changes with a bit of perseverance and tenacity.

How To Sleep With Heartburn

January 2, 2023 by Breanna

Are you suffering from heartburn or GERD? Heartburn is a burning pain or discomfort in the chest radiating to the neck and throat. It is usually caused by eating spicy foods.

You can sleep with heartburn if you sleep on your left side to remove the pressure from your stomach. This helps keep the acid in your stomach. You can also sleep in an elevated position, refrain from eating spicy food, and drink alcohol before sleeping.

Heartburn can be a painful and disruptive condition that can interfere with sleep. Here are a few strategies that may help you get a better night’s sleep with heartburn:

Avoid trigger foods and drinks: Certain foods and drinks, such as spicy foods, fatty foods, caffeine, and alcohol, can trigger heartburn. Try to avoid these foods and drinks close to bedtime.
Eat a light dinner: Eating a large meal close to bedtime can increase the risk of heartburn. Instead, try to eat a light dinner a few hours before bed.
Elevate the head of your bed: Elevating the head of your bed by 4-6 inches can help reduce the risk of heartburn by keeping stomach acid in the stomach.
Wear loose clothing: Tight clothing can put pressure on the abdomen and worsen heartburn. Wear loose-fitting clothing to bed to help reduce discomfort.
Take over-the-counter medications: Over-the-counter antacids, such as calcium carbonate or aluminum hydroxide, can help neutralize stomach acid and reduce heartburn.
Talk to a healthcare provider: If you are experiencing persistent or severe heartburn that is disrupting your sleep, it is important to speak with a healthcare provider for further evaluation and treatment.

How to sleep with GERD?

GERD, also known as acid reflux, is a gastroesophageal reflux digestive disease in which the backflow of stomach acid or bile irritates the food pipelining.

A combination of several factors can facilitate the flow of stomach acid into the esophagus and can immensely affect sleep. Lying down makes acid reflux occur because gravity no longer helps keep the stomach acid down.

Decreased swallowing while asleep will reduce the downward push of stomach acid. Though saliva helps neutralize stomach acid, its production is reduced during the deeper stages of sleep.

Often gold is one of the many causes of sleeping problems. People with GERD have lower sleep quality because they wake up frequently at night.

Lack of sleep may make the esophagus more susceptible to reflux. Gerd affects the airway, and breathing normally and lying down can make it hard to fall asleep due to heartburn, chest pains, and coughing.

To avoid flare-ups at night, a tip for people with GERD problems is to eat at least three hours before bedtime.

This will enable the stomach to digest and reduce the production of acid reflux. Sleeping on the left side is proven to be an effective way of sleeping for people with GERD.

It reduces acid reflux episodes and prevents the esophagus from stomach acid. Other sleeping positions, especially sleeping on your back, will likely cause reflux.

Propping up the top of the bed by at least six inches or more can cut down reflux when sleeping. Elevating the pillows under your head won’t help. A more convenient adjustable bed frame with a good mattress is highly recommended.

How to sleep with heartburn?

Heartburn creates a mild or moderate painful sensation in the chest, impacting your ability to get a good night’s sleep.

Changes in your diet, exercise, and sleeping position impact bedtime rest.

Although there is no single solution that works for everyone, there are necessary steps to relieve people suffering from heartburn and get longer, more restorative sleep.

Eating fried foods, high-fat foods, soft drinks, and the like can negatively impact sleep as a result. So avoid these food triggers. Opt for low-impact workouts a few hours before eating to prevent heartburn.

Like gold, sleeping on the left side is also beneficial for people with heartburn because it relieves the pressure of the stomach and allows the food to move to the lower part of the stomach while sleeping on the right side aggravates heartburn with GERD.

Raising the head and upper body keeps the stomach contents at bay. Elevating the head part of the bed is also favorable for people with heartburn to sail away into a heavenly slumber. Wedge pillows are also helpful if bed raisers are not available.

Does heartburn keep you awake at night? Why is acid reflux worse at night? Is it because i’m not digesting my food properly?

Heartburn becomes worse at night because you lose the effects of gravity. Lying down allows digestive juices to enter your GI tract, namely your throat, which causes the burning sensation and possibly the urge to vomit.

How can I sleep with acid reflux at night?

You can try several things, from not eating late at night to quitting smoking. It’s important to note what triggers your heartburn to enable you to provide a satisfactory solution for heartburn prevention.

At some time, most of us experience heartburn when we lay in bed. It’s mainly caused by spicy food or greasy food. However, there are more triggers, such as alcohol and smoking.

It is not easy to find a way to sleep with heartburn, so you may have to try a few different remedies that will allow you to sleep.

The best way for you to combat heartburn is prevention. Try not to eat late at night. Eat your evening meal around 6 pm and make it light. Avoid eating spicy foods loaded with chillies. This is a definite trigger for lots of folks.

Eat the final meal of the day slowly. No need to scoff your food down unless it’s a race, so take your time and enjoy what you eat.

Try chewing gum. Chewing gum is said to get the gastric juices flowing, so you will digest your food faster.

Assuming you are lying in bed with the unpleasant sensation of heartburn and regurgitating stomach acid into your mouth you will need to find an immediate solution to sleep.

Try antacid tablets, there are lots on the market, and many are very effective. In parallel with your antacids, elevate your torso on pillows. The higher the elevation, the better as gravity should keep the acid in your stomach where it belongs.

When sleeping elevated, it’s always easier to elevate the mattress for the best sleeping position, so try piano pillows or cushions under your mattress. You can also use rolled towels or blankets.

If your heartburn is a frequent event, you should invest in sleeping wedges. They are sold by orthopaedic companies or online, and they provide a solution for comfortable sleeping.

What is the best sleep position for acid reflux?

On your left-hand side. Sleeping on your back can make acid reflux worse. It may seem counterintuitive but sleeping on your left-hand side eases the symptoms of acid reflux.

Still sleep in an elevated position for the best results.

How can I stay asleep with GERD?

Finding a way of how to sleep with GERD can be difficult. The best way is to sleep in an elevated position on your left-hand side. Sleeping on your left-hand side helps to prevent acid from entering your oesophagus.

Gerd is a severe or chronic condition and can affect your sleep dramatically; you should refer to a doctor if you are experiencing frequent bouts of heartburn you may have progressed to the much more serious GERD.

The difference with GERD is the muscle that closes the stomach aperture becomes weak and lets stomach acid flow back into the GI tract.

Does drinking water help with GERD? It can do, but you need to be drinking water when you eat your meal and after. Often the acid at the base of the oesophagus is high, and water can dilute the acid relieving your symptoms.

If you suspect you have GERD, you should seek medical attention; unchecked GERD can become severe and even a precursor to cancer if not treated. GERD does not get by itself, so see a doctor and prevent something serious.

Who gets heartburn and GERD?

Anyone can get heartburn and then develop GERD. Some folks are predisposed and suffer more than others. For instance, if you carry a lot of belly weight and could be considered obese, you will be more likely to get frequent bouts of heartburn.

Astonishingly the weight of a big belly when sleeping on your back is sufficient to force stomach acid into the GI tract.

By sleeping elevated and slightly to your left-hand side, you can reduce some of the pressure being created by the effects of a large belly.

The propensity for heartburn among obese folks is much higher and if not addressed, can cause very serious issues further down the line.

If this is you, clearly, there is a remedy you can undertake to change your symptoms.

How long does GERD last?

2 hours or more. It’s not a great experience. GERD gives the sensation that your food is coming back into your mouth and may give you the sensation of nausea that leads to vomiting.

If you do throw up with GERD, it will relieve the symptoms, and hopefully, you can sleep again, but in some cases, the symptoms persist.

Can you control GERD?

Yes. Understand what foods trigger GERD. Spicy, greasy foods will definitely trigger GERD, so avoid them at all cost. But, less obvious foods like chocolate can be a trigger, so you need to know what your triggers are.

Alcohol is a trigger for most folks, and alcohol makes you hungry, so you are more likely to snack late at night, and the vicious circle begins.

Eat less at mealtimes and eat slowly, chewing your food to aid digestion. If you are overweight, simple lifestyle changes and smaller food portions will set you on your way to preventing GERD and acid reflux.

What relieves GERD fast?

Mix a teaspoon of baking soda with water, this sometimes works and culminates in an enormous burp, and then the symptoms will subside. You can repeat if required.

Drink ginger tea. Ginger tea is well known for its therapeutic effects and is often used to calm an upset tummy.

Stand up straight, go for a walk if you can.

Wearing loose clothing and tight clothes pushes the stomach acid the wrong way.

How To Sleep Comfortably With A Sore Throat

January 2, 2023 by Breanna

Do you find getting a good night’s sleep with a sore throat almost impossible? Is there a solution to help you sleep through the night with a sore throat?

It is possible to sleep with a sore throat. Gargle with a saltwater solution before bed, and take your medications such as paracetamol to reduce the pain. Sleeping in an elevated position will help mucus run past your tonsils. Keep your room cool and have a glass of water at hand to moisten your mouth when needed.

To sleep comfortably with a sore throat, try sleeping in an upright position such as in a recliner or with extra pillows propped up in bed. This can help reduce congestion and prevent mucus from draining into the throat.

Another good position to try is sleeping on your back, as this can help reduce pressure on the throat and prevent irritation.

Avoid sleeping on your stomach, as this can put pressure on the throat and cause irritation. Using a humidifier can also be helpful in reducing throat irritation, as it adds moisture to the air.

Staying hydrated by drinking plenty of fluids can also help reduce throat irritation and mucus production. To further improve your sleep comfort, try to keep your sleeping environment as allergen-free as possible if you are allergic to dust, mold, or pet dander.

If you continue to have difficulty sleeping due to a sore throat, consider speaking with a healthcare provider for further evaluation and guidance.

How to treat a sore throat

There are several ways to treat a sore throat. One effective method is to drink plenty of fluids to stay hydrated and help reduce throat irritation and mucus production. Warm liquids, such as tea or broth, can be particularly soothing.

Over-the-counter pain relievers, such as acetaminophen or ibuprofen, can also help reduce throat pain.

Gargling with salt water can also be helpful in reducing throat irritation. To further alleviate symptoms, try using a humidifier to add moisture to the air or sucking on throat lozenges or hard candy.

Avoiding irritants, such as smoke or strong fumes, can also help reduce throat irritation. If your sore throat persists or is accompanied by other concerning symptoms, such as fever or difficulty swallowing, it is important to speak with a healthcare provider for further evaluation and treatment.

Why is a sore throat worse at night?

It’s a good question, and a few factors can make your throat seem worse at bedtime.

When you lay in bed at night with a sore throat, there is an increased potential for mucus to drain from your nose into your throat, negatively affecting your tonsils.

At night your cortisol levels drop, so pain levels increase! If your nose is blocked, you will be sleeping with your mouth open, and now your tonsils are exposed to any allergens that could be in your bedroom.

All of these factors contribute to your throat feeling much worse at bedtime.

There are ways of how to sleep comfortably with a sore throat, so you wake up to feel slightly better.

What’s the best sleeping position for sore throat

The best sleeping position for a sore throat will depend on the specific symptoms you are experiencing. Here are a few general tips to consider:

Sleep in an upright position: Sleeping in an upright position, such as in a recliner or with extra pillows propped up in bed, can help reduce congestion and prevent mucus from draining into the throat.
Sleep on your back: Sleeping on your back can help reduce pressure on the throat and prevent irritation.
Avoid sleeping on your stomach: Sleeping on your stomach can put pressure on the throat and cause irritation.
Use a humidifier: A humidifier can help add moisture to the air and reduce throat irritation.
Drink plenty of fluids: Staying hydrated can help reduce throat irritation and mucus production.
Avoid allergens: If you are allergic to dust, mold, or pet dander, try to keep your sleeping environment as allergen-free as possible.
Talk to a healthcare provider: If you are experiencing persistent difficulty sleeping due to a sore throat, talk to a healthcare provider for further evaluation and guidance.

Does sleeping with the window open give you a sore throat?

It depends! Sleeping with a window open can help relieve a sore throat because the room is cooler through the night.

However, it depends on the air quality. If you live in an urbanised area, the air quality may not be so good and contribute to your sore throat rather than being a potential remedy.

If you live in an area where traffic is less and air quality is better, sleeping with a window open can help your sore throat.

Should you use a fan if you have a sore throat? Fans are plentiful in the bedroom to keep the air circulating, and combined with the gentle hum of the fan cutting through the air. The fan can be soothing.

The problem with using a fan in the bedroom is that fans can lead to dry air, potentially making your throat feel worse through the night.

If you have a sore throat and are struggling to sleep, you can learn how to sleep with a sore throat without using a fan but by using a humidifier to add moisture to the air in your room.

Is it hard to sleep after a tonsillectomy?

Yes. Your throat will be swollen, and your uvula may be swollen to the extent it touches your tongue, causing a gag reflex.

The good news is the recovery time after a tonsillectomy is only around four days until you start to feel better. In between, you will be eating cold foods like ice cream and yoghurts to soothe your throat.

Finding a way of how to sleep after a tonsillectomy can be challenging, but with the use of pain relief, you can get through it quickly.

Sleep with your head elevated. It’s best to elevate the mattress. It’s more comfortable. Sleep on a 45-degree angle for the best results.

What is the fastest way to recover from a tonsillectomy?

Like most post-surgery instructions, the best way to recover fast is to rest and sleep well. Strangely chewing sugarless chewing gum is said to expedite the healing process. You can guess the sugarless gum creates saliva and keeps the throat moist.

Despite the pain of the tonsillectomy, it is vital for the throat not to dry. This will cause additional pain. You will produce some pretty thick mucus, but you can spit it out. It’s part of the healing procedure.

Can I drink tea after tonsillectomy?

Well, you could, but surgeons would advise you not to as the pain will increase, you will be given cold drinks and even avoid food. If you love your tea go for iced tea as a substitute for the hot beverage.

How should I sleep with a stuffy nose?

Finding a way to of how sleep with a stuffy nose should be easy. Over a lifetime, how many times do we get a stuffy nose from a slight cold and yet we still struggle to sleep?

You should drink lots of fluids; this is the number one remedy for colds and stuffy noses. Infusing the room with essential oil will help. Menthol oil will help you breathe easier.

If you don’t have a diffuser, no worries, the ubiquitous Vicks gel is always somewhere at hand. A generous smear under the nose and even on your throat and upper chest will free your stuffy nose symptoms.

For adults, only a good shot of whisky in a tumbler of hot water with half a fresh lemon squeezed into the concoction, and a heaped teaspoonful of honey always seems to do the trick in most cases.

Of course, sleeping with your pillows propped up to help you have clear airways and breathe easier is a must when you have a stuffy nose.

Keep your bedroom cool. A hot bedroom will stop you from sleeping and make you feel worse. Cool air and a nice dark bedroom are conducive to sleep, and you will feel better in no time.

How do you get a good night’s sleep when you have a cold?

Sleeping with a cold can be tricky, so coming up with the best solution for sleeping better with a cold should be your priority.

Sleep and rest will aid your recovery quicker than any medications, but with some cold/flu meds before bed, you should be able to sleep soundly through the night.

Nasal decongestants work well and keep your nose from blocking, forcing you to breathe through your mouth.

Keep the room cool and dark to aid a good night’s sleep and a clear nose.