Maintaining coordination, improving intellectual capacity, and even protecting the heart are just some of the benefits we gain from proper sleep . However, this doesn't always happen. Why?
Poor posture, choosing the wrong pillow, or sleeping in a position that's harmful to the spine are some of the most common mistakes people make while sleeping.
Below, we present some of them and, most importantly, what you can do to modify them and achieve a full, well-deserved, and restorative rest.
The effect of sleep on people
Sleep involves a complex biological process that helps people replenish their energy , rest, maintain health, and even process new information. While sleeping, even though a person is unconscious, their brain remains active.
It would also help maintain health, since during sleep the body produces hormones called cytokines, which help the immune system fight infections . This is revealed by the United States National Library of Medicine.
Sleep isn't just about quantity, but also quality. Some people with sleep problems may experience irritability, high blood pressure, obesity, diabetes, and even depression and anxiety.
Answer these three questions to find out if you're getting enough sleep.
Answering yes to these questions would suggest that you have a sleep problem:
- Do I have trouble getting up in the morning?
- Do I have trouble concentrating during the day?
- Am I sleepy during the day?
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These are the most common mistakes when sleeping
Having bad posture
The problem with poor posture is that it puts incorrect pressure on various parts of the body. Likewise, an incorrect position would compromise the rest of the body, leading to tension.
Sleeping in a bad position for the spine
Experts agree that the worst sleeping position is on your stomach . The main reason is that the spine loses its natural curvature, which can lead to tension. Areas such as the neck, lungs, and even the heart can also be affected.
Sleeping with the wrong pillow
A pillow is much more than just a support for your head while sleeping. If you have trouble falling asleep or getting a good night's sleep, this may be part of the problem. Perhaps you're using a pillow that's too warm, or you prefer to sleep on your side and it doesn't suit your needs.
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Eat a lot
Eating dinner is a habit recommended by many specialists. However, if you eat too much, it can cause problems, especially if you try to sleep immediately after overeating. This is because the body could be put on alert , which would affect the heart and release the production of stress hormones, such as adrenaline.
Drink alcohol
To sleep, a body needs to be relaxed. Drinking alcohol before bed physiologically activates a neurotransmitter responsible for reducing over-arousal (called gamma-aminobutyric acid, or GABA). This also increases the risk of developing certain sleep disorders, such as insomnia during the night or sleepiness during the day.
Go to bed and continue interacting with your mobile phone
This relates to the previous point regarding the importance of keeping your body calm in preparation for sleep. Leaving it near your bed can cause brain stimulation, which, in the long run, can lead to headaches, bad moods, and phone addiction.
Warning: This is what happens if you don't respect your sleep cycles.
What to do to sleep better?
The biggest problem lies with the pillow each person uses. Perhaps some are too warm, while others aren't the right shape or elevation, perhaps they aren't designed for side sleepers or snorers.
Fortunately, science has been developing increasingly tailored options for the needs of certain groups of people. Hence, there are now a number of ergonomic pillows designed specifically for individual comfort. Here are some examples:
- Side-sleeping pillows: These have a special center that allows the person to rest their shoulder on the pillow. The pillows benefit the neck and back. This ergonomic support also provides greater comfort for the arms.
- Self-cooling pillows: Tired of your pillow getting hot? Some are now filled with special gel that allows them to stay cool all the time.
- Elevation-Altering Pillows: Why spend money on higher and lower pillows when one can do the job? This pillowcase allows you to interchange mini pillows to suit your patient's needs.
- Pillows for snorers: These offer all the comfort in the world while being designed to elevate your head enough to keep your airway open.
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Ergonomic pillows, the alternative to combat sleeping errors
Sleep brings with it a host of benefits. However, they wouldn't be fully effective if we don't get quality sleep. This is because people might make some of the mistakes mentioned above.
As you can see, the differentiating element could be an ergonomic pillow . Many of the mistakes we make while sleeping could be due precisely to this.
Fortunately, there are a wide variety of options on the market to offer people quality sleep, but above all, tailored to their needs.
