Sleeping Positions to Improve Digestion: When it’s Not Good to “Go Green”

This St. Patrick’s Day, we’re celebrating the day with as much green as possible. From outfits, to dishes, to parades, and anything else that incorporates the leprechaun’s favorite holiday. It’s safe to say it’s a day that’s greener than any other. 

But when it comes to bodily functions, greener isn’t always better. In fact, it’s far worse. No one wants to be green in the face, that is nauseous, any time of day. Especially when they’re trying to sleep. 

In order to get past whatever digestion ailment that has you on edge, look to these simple and comfortable sleeping positions. Each of which helps the body naturally improve digestion, and keeps you from going green in the face. No matter what they day may bring. 

The Right Side

When your stomach is feeling uneasy, one of the best ways to sleep is on your right side. Because of the way the intestines sit, this allows food and accompanying acids to settle and rest, rather than causing even further feelings of unease. Consider rolling over to your right the next time your stomach is upset.

On an Incline

Eat right before bed? Whether you’re experiencing acid reflux, indigestion, or know you need a little more time before you can sleep comfortably, consider an incline. This allows the body to naturally settle its contents with the help of gravity. Opt for a wedge-shaped pillow, or stack a few to gain similar results. You can even lounge in the chair until you feel properly digested. 

The Left Side

Unlike an upset stomach, the left side seems to be the way to go when preventing heartburn. (Whether it’s already struck, or you’re looking to nix its symptoms before they arrive.) These findings were proven by a number of sleep studies, all of which featured regular heartburn suffers who made the switch to left-side sleeping. 

Face-First

While sleeping with your face into the pillow might not sound like the most comfy position, it might be the best for helping with digestion. Try this tactic after a heavy meal, or when eating right before bed. It’s a great way to give the intestines a helping hand, while eliminating discomfort or stomach twists and turns throughout the night. 

To better eliminate painful sleeping patterns, especially those associated with digestion, opt for these simple solutions. They’re a proven and comfortable way to gain better sleep. 

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What’s the Ideal Sleeping Temperature?

It’s no secret that we can gain better sleep in cold weather. With the chill, we cuddle up into the covers, and keep ourselves warm rather than trying to cool off while sleeping. And it makes for a much better sleeping routine. The body is also able to drift deeper into rest with the cooler temperature. 

Because the brain actually runs at a lowered temperature during sleep, a room that’s too hot can keep you from drifting off into REM cycles. Or, even if you are able to sleep, levels that are too hot or even too cold, can cause you to wake every few hours. But what temperature is “right”? What is the best temperature at which one can sleep? Those who are naturally warm-blooded might want it fairly chilly, while those who are cold will need more blankets to sleep at the same temperature.

Research, however, shows it’s somewhere in between – ideally, air should range between 65 and 72 degrees Fahrenheit. Much colder and the body will have to try too hard to keep warm, while a warmer room can prevent you from cooling off throughout the night. Obviously this is easier to achieve in the spring and fall months, while reaching these same levels can create a hefty energy bills in the summer or winter. Thankfully, a heavy blanket or fan can help even out the excess ranges. 

To achieve the best night’s sleep possible – as predicted by science – keep your room at a chilly, but not too chilly temp. Not only can it help leave you more rested throughout the day, it can help you drift gently into rest each night. 

To learn more about how room temperature(s) can affect your routine, check out this comprehensive article from Web MD. 

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5 Habits That Will Increase Acid Reflux Symptoms

Acid reflux is an issue that affects thousands of Americans. Whether conditional or an ongoing medical concern, patients are dealing with this uncomfortable scenario most nights of the week. However, there are also certain behaviors that work to increase (or decrease) acid reflux’s symptoms. To make the most out of your acid reflux treatment, remember to avoid the following.

5. Alcohol Before Bed

Drinking too much before bed, or too close before bedtime, can greatly increase the effects of acid reflux. Because alcohol relaxes our muscles, drinking can create a scenario where one’s throat is far more susceptible to acid or other stomach side effects. Instead, try and curb your drinking habits, or consider drinking earlier in the night to avoid this painful outcome.

4. Spicy Foods

The spicier the meal, the greater risk one has at gaining acid reflux. Even when eating less or earlier in the evening. To avoid stomach and chest pain altogether, consider an antacid or opting for a milder meal. 

3. Flat Pillows

Because acid reflux essentially takes place with a lack of incline, sleeping on flat pillows can greatly increase its abilities. Sleep on a wedge or with additional pillows to keep acid at bay, or rather, where it belongs, deep within the stomach.

2. Overeating

Feeling full is generally uncomfortable. But when eating far too much (and too close to bedtime), that “too-full” feeling becomes even worse. Allow your food to settle \for better digestion and fewer nighttime pains. 

1. Ignoring the Signs

Generally, long-time acid reflux patients know when a severe bout of pain is about to arise. When these early warning signs take place, take medicine, drink a glass of milk, or just lay off the booze. Ignoring these signs will only work for a more painful bout of acid reflux later on. While, instead, precautionary measures can help reduce the condition for the long haul. 

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4 Ways you Should Never Sleep

Doctors and sleep experts alike are constantly giving out tips for better sleep. They let others known which positions increase circulation, as well as how to promote comfort … just by the position you lay in each night. And while there are an infinite ways to improve sleep quality by what you are doing, there are also plenty of ways to achieve the same results by what you don’t do. From positions to the time that you roll into bed each night, avoid these four common practices to gain better rest. 

Inconsistently

Heading to bed at a different time each night – and waking up at a different time –can throw your natural clock for a loop. Even when schedules change, consider keeping a regular sleep pattern to help naturally train the body when it’s time to sleep, and when it’s time to start the day. Weekends might be somewhat of an exception, but daily changes can often create the most damage. Even if you don’t notice it at the time. 

With Unsupportive Sleep Accessories

If your bed or pillow has seen too many years of use, they may not be supporting your alignment like they should. Though unnoticeable while sleeping, this lack of structural integrity can lead to aches and pains, or even a muscle related injury down the road. Instead, consider replacing these items or gaining the help of a mattress pad or pillow wedge. 

On Your Stomach

At least not exclusively. Stomach sleepers have a larger tendency to let the spine “sink” into the bed, which causes additional pain. Instead, talk to your doctor about which sleeping positions will be best for your body. 

On Outside Furniture

While it may be nice to snooze on the couch every now and then, doing it to often can cause some serious medical side effects. Same goes for the recliner. Or, if you must nap while watching the evening news, look to a back or neck prop that won’t leave you hurting the next day.

To learn more about these supportive products, head to Contour Living. 

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Can you multi task while napping?

The art of napping has long since been seen as a way to catch back up on the day. A proven way to kick back and relax. Whether tired from a poor night’s sleep or just from a full morning of work responsibilities, napping can allow you to get the boost of energy that’s needed to check off the rest of your to-do list. No matter the length of time, napping can provide more energy and just enough rest to give you a second wind. 

But is that all there is to napping? What if you could actually multi task while laying down for rest?

According to a new study, it’s not only possible, it’s regularly being practiced. When dozing, students – of all ages – are learning a new language by listening to pre-recorded tapes. And, according to the scientists, napping actually helps boost their brain activity to learn even faster. The research also shows that listening to these new words while sleeping can help you to better associate them with your native language. Essentially, it’s letting the brain relax its way into learning a new language. A more efficient, more enjoyable process. 

The students also agreed to a more enjoyable language learning process, having studied a language before in a classroom setting. (Though they were either tested on a different language or had their progress measured throughout the study.)

While the research was performed strictly for academic purposes, it’s the scientists’ thoughts that language learning while napping will soon be a common trait. And considering it doesn’t hurt to nap, it’s likely the trend might catch on. Not only can naps offer a quick – and enjoyable – way to recharge one’s energy level, they can now be used as a great way to multitask. Especially for the most tedious of academic tasks.  

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Tips for Staying Cool During Sleep

When trying to get comfortable, almost nothing kills the mood as quickly as sweating. It makes for a sticky, hot mess that keeps sleep at bay – if not altogether impossible to reach. Which is why, rather than fighting the heat each time you lay down for bed, you should look for ways to stay cool throughout the night. 

From adjusting your sleeping wardrobe to strategically placing fans, remember to enlist the help of these simple tips. Not only do they allow you to keep from cranking the air, they’re far more cost effective than upping your energy usage each time the temperature rises. (Especially for hot sleepers, who experience night sweats even in the mildest of temps.) 

The next time the forecast suggests a heat wave in the near future, look to these simple, helpful solutions instead. 

Get new pajamas – Rather than lying hot in traditional garments each night, consider an upgrade that’s specifically designed to remove heat. Use silk or breathable fabrics to keep warmth from occurring through the body. Or, look for moisture-wicking versions that remove sweat as quickly as it forms.

Bedroom fans – From the smallest size (that can be pointed directly at one’s face), to a larger oscillating or ceiling one, fans can greatly reduce the temperature of a bedroom. Experiment with different types and styles to find the one that best meets your cooling needs. 

Bed cooling products – Like pajamas that remove heat and moisture, these same qualities can be found in the bed. Coat your mattress in a heat-fighting cover, sleep on a pillow that promotes cool temps, or consider sheets that remove body heat as it’s formed. 

Wash your sheets – For whatever reason, nothing feels quite as good (or as cool) as freshly cleaned sheets. To keep this cycle working in your favor, remember to wash often. Cold showers before bed can also cool the body’s core temp, which can act as an added bonus when settling into your freshly cleaned bed.

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Spinal Support: The Body’s Three Main Curves

The human body is unique in form. From the spine to the bending of knees, to angles in which the neck can turn, every day we create new angles with our limbs. Out of all those possible angles, however, some are more important to body (specifically bone) health than others. By focusing on the main curves – each of us has three of them – you can improve your posture health and spinal support all in one.

While they might be slight, it’s these curves that hold the body in place and upright on a consistent basis. And by taking care of them, you can increase flexibility and strength of the spinal system as a whole.

So, what are these curves and why are they so important?

First, the lower back. Where the base of the spine meets the rear, each person juts out to create a cushioned seating space. The bones have to account for that “curve,” allowing the bum to offset itself from the back. Without this bend, we wouldn’t be able to sit up straight or properly align ourselves while walking.

Next, the middle of the spine. Though this curve is less severe, if you stop and look at the spine, it doesn’t sit perfectly straight. Rather, it curves slightly at the top and base to account for a body’s stance pattern.

Finally, the base of the neck. This area curves in slightly to allow the head to move as needed, and for the spine’s curvature to naturally take place.

How to Take Care of Your Spinal Curves

Now that we’ve established these main bone shapes, it’s important to know what to do with them. To avoid pains or aches, it’s best to allow the body to bend naturally. This means sleeping with curves, not against them. (For instance, on your side in a subtle C.) It also means staying aware of posture so the body can shape itself as best as possible.

Just by understanding the shapes of our bodies, we can better adjust our activities and reflect better bone health. Start sleeping (and sitting) smart to improve your own body curves.

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