Art of living - good sleep

Art of living

Take painless sleep

''how you lie down at night can make a big difference in how you feel in the morning".

Back pain

One trick to reducing back pain is to keep your spine in its natural curve. "Lie flat on your back and place a pillow under your knees to keep your spine neutral. You may also place rolled-up towel under the small of a back for added support," says doctor Partha pratim Bose, Delhi based pulmonary, critical care, sleep medicine and rehabilitation specialist.

Hip pain

Weather your Hip pain osteoarthritis or over using a tendon while running, the advice is the same: lie on your back with a pillow under your knees - twisting to neitherthe right or the left - Andhra put less pressure on the hips. "More pressure means more pain, which could keep you from getting a good night sleep," says Dr Priyanka Yadav, sleep medicine specialist at Robert wood Johnson university hospital, USA.

Knee pain

"A lot of knee pain can be caused by the legs touching each other," says Dr Charles Bae, a sleep specialist at the Penn Sleep Center at the hospital of the University of Pennsylvania. He recommends putting a pillow or something soft between your legs to reduce the constant.

Neck pain

The right pillow or a set of pillows will keep your head even with your shoulders, reducing neck pain. Find a height that stops you from straining your neck up or down. "If you sleep on your back, it's best to use a flat pillow. If you sleep on your side, use thicker pillow to ensure your neck and head are positioned in the middle of shoulders. Avoid sleeping on your stomach as this place the most stress on your neck muscles. If you can't sleep any other way, try using an ultra slim pillow or forego a pillow altogether," says Dr Partha pratim Bose.

Shoulder pain

"Sleeping on your pain free side could help, but might eventually cause that shoulder to hurt, too," says doctor Priyanka Yadav. Lie on your back instead, with a rolled up towel under your neck to help distribute the pressure more evenly. Or alternate between your back and your pain free side. Placing a body pillow next to you can stop you from rolling on to the achy shoulder.

TMJ pain

If you have got temporomandibular joint (TMJ) dysfunction or another type of jaw pain, sleep face up. "Sleeping with your face on its side can put pressure on the joints or the jaw itself and make the pain worse," says Dr Ana Paula Ferraz, a spokesperson for the American Dental Association.

"I hope this information would help you, so let's start to take painless sleep"

Have a great sleep!

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