European University of Lefke (EUL) Health Sciences Faculty Physiotherapy and Rehabilitation Department academic staff member Dr. İpek İkiz made statements about “Sleep disorders and measures that can be taken”.
İkiz in her explanation, our sleep problems may increase due to the decrease in our physical activity and stress, and the selection of the correct sleeping positions is very important in preventing sleep problems, “Whichever position you prefer while sleeping, be careful to keep your body in the midline and in balance. This is important to maintain the natural curves in your spine and thus reduce stress (tension) and strains, ”she said.
İkiz evaluated sleeping positions, pillow, choosing the right mattress, etc. in terms of sleep disorders and health;
Side lying position: It can help the back structures (discs, muscles, and ligaments) take the most appropriate position. A pillow placed between your bent knees to achieve the midline position can help support your hips.
Prone lying position: It has the potential to cause the most problems. Make sure to keep your neck as close to the midline as possible to minimize risks. Try sleeping with a pillow under your chest to make sure your neck is in the correct position. You can also put a pillow under your abdomen to prevent back pain.
Back lying position: Place pillows under your knees to relax your waist while lying down. Make sure you use enough pillows to support your neck and head in a midline position.
Pillows: The type and number of pillows used depend on how wide your shoulders are, your sleeping position and your personal preferences. You can use a specially created orthopedic pillow to fully support your neck and head. When determining the number of pillows to use, keep in mind that using too little pillows may tilt your head back or too much pillows will tilt your head forward and strain your neck, causing neck pain. Similarly, make sure that the space between your head and shoulders is filled with pillows on side sleep so that your neck is properly aligned.
Choosing the right bed: It is important to find the bed that fits your needs. A medium-hard, supportive and comfortable bed is a suitable choice. If you are sleeping with a partner, differences in body weights may require different levels of support.
Quilt: One of the important factors when choosing a quilt is the lightness of the quilt.
Temperature: Proper and comfortable bedding is another important factor in preventing sleep problems. Keeping the room at the appropriate temperature will help you fall asleep comfortably. In appropriate weather, you can open a window gently. Make sure to sleep and wake up at the same time every day.
Protect your spine: 95 percent of people suffer from back or lower back pain at some point in their lives, and poor posture is often to blame. Your spinal health is very important for a good night’s sleep.
Stay away from stress: Try to minimize your stress because stress can stiffen your muscles and make it difficult for you to relax and relax.
Exercise: Exercising regularly can help maintain sleep patterns, but avoid exercising late in the evening, as some hormones released during exercise may prevent you from falling asleep. Gentle exercise for 20 minutes three times a week helps the body use excess energy and helps you sleep easier at night. Exercise helps regulate blood sugar levels. Low blood sugar levels reduce energy and affect concentration.