Tech How to fix all of your sleep problems with science

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Snoring? Can't fall asleep? Waking up in pain? We've got you covered.

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It seems like it's getting harder and harder to get a good night's sleep.

Myriad distractions are in cahoots, keeping you from getting enough shut-eye.

We're supposed to get seven to nine hours of sleep, but many Americans don't hit that target every night.

Sleep can provide incredible health benefits, like helping us lose weight, improving our memories, and even making us happier.

So when you're lying in bed with one of these nine common sleep problems, here's what the science says you should do.

Strategically placing pillows is a good way to relieve all sorts of pain. If you wake up with a sore shoulder, try hugging your pillow when you're going to sleep.

Strategically placing pillows is a good way to relieve all sorts of pain. If you wake up with a sore shoulder, try hugging your pillow when you're going to sleep. play

Strategically placing pillows is a good way to relieve all sorts of pain. If you wake up with a sore shoulder, try hugging your pillow when you're going to sleep.

(Skye Gould/Business Insider)

Sources: Mayo Clinic, Hennepin County Medical Center



Sleeping on your stomach is probably not the best position if you have back pain, though a pillow under your legs can help. If you sleep on your side, try a pillow between your legs to relieve discomfort.

Sleeping on your stomach is probably not the best position if you have back pain, though a pillow under your legs can help. If you sleep on your side, try a pillow between your legs to relieve discomfort. play

Sleeping on your stomach is probably not the best position if you have back pain, though a pillow under your legs can help. If you sleep on your side, try a pillow between your legs to relieve discomfort.

(Skye Gould/Business Insider)

Source: Mayo Clinic



If your pillow doesn't hold its shape, it's time to get a new one.

If your pillow doesn't hold its shape, it's time to get a new one. play

If your pillow doesn't hold its shape, it's time to get a new one.

(Skye Gould/Business Insider)

Source: Journal of Pain Research



It can be tough to banish phones before bedtime, but you should. Their blue light can wreak havoc on your REM cycle.

It can be tough to banish phones before bedtime, but you should. Their blue light can wreak havoc on your REM cycle. play

It can be tough to banish phones before bedtime, but you should. Their blue light can wreak havoc on your REM cycle.

(Skye Gould/Business Insider)

Sources: Journal of Applied Physiology, Neuroendocrinology Letters



Your body should be cooler when you sleep to get the best rest.

Your body should be cooler when you sleep to get the best rest. play

Your body should be cooler when you sleep to get the best rest.

(Skye Gould/Business Insider)

Sources: National Institute on Alcohol Abuse and Alcoholism, National Sleep Foundation, Renewable and Sustainable Energy Reviews



Scientists call not waking up at the same time "social jet lag." Try setting your alarm for the same time seven days a week.

Scientists call not waking up at the same time "social jet lag." Try setting your alarm for the same time seven days a week. play

Scientists call not waking up at the same time "social jet lag." Try setting your alarm for the same time seven days a week.

(Skye Gould/Business Insider)

Source: Chronobiology International



About 7 million Americans have acid reflux disease. Medication and sleeping elevated on your left side can help.

About 7 million Americans have acid reflux disease. Medication and sleeping elevated on your left side can help. play

About 7 million Americans have acid reflux disease. Medication and sleeping elevated on your left side can help.

(Skye Gould/Business Insider)

Sources: Cleveland Clinic, Healthline



Whether you or your partner are noisy, there are interventions you can try to prevent snoring. If you're the snorer, start by avoiding sleeping on your back.

Whether you or your partner are noisy, there are interventions you can try to prevent snoring. If you're the snorer, start by avoiding sleeping on your back. play

Whether you or your partner are noisy, there are interventions you can try to prevent snoring. If you're the snorer, start by avoiding sleeping on your back.

(Skye Gould/Business Insider)

Source: Harvard Medical School



Scientists aren't sure what causes nighttime leg cramps, but it's probably related to muscle fatigue and nerve damage. Stretching and massage can help.

Scientists aren't sure what causes nighttime leg cramps, but it's probably related to muscle fatigue and nerve damage. Stretching and massage can help. play

Scientists aren't sure what causes nighttime leg cramps, but it's probably related to muscle fatigue and nerve damage. Stretching and massage can help.

(Skye Gould/Business Insider)

Sources: Cleveland Clinic, Mayo Clinic