Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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Interested in becoming a mouth taper? Perhaps you saw an Instagram ad for mouth taping and how it can benefit your sleep. It is a highly popular solution to encourage nose breathing during sleep, which may help address everything from snoring issues to bad breath. 

Although mouth taping is increasing in popularity, it hasn’t been studied extensively, especially on a large scale. A handful of small scientific studies were conducted, so most of the existing benefits are primarily anecdotal. In this article, we aim to discuss how mouth taping works, how to tape the mouth safely, and if there are any risks involved. Continue reading to learn more. 

What Is Mouth Taping?

Mouth taping is the practice of taping your mouth shut at night before you go to bed. If you want to breathe through your nose while you sleep, taping your mouth shut forces that to happen. That ultimately helps you avoid the negative effects of mouth breathing, such as snoring or even sleep apnea. The tape is usually porous and you stick it over the upper and lower lips. That makes opening your mouth very difficult, encouraging you to breathe through your nose during sleep.

Does Mouth Taping Help With Snoring?

There is a large argument that sleeping with mouth tape may benefit people who snore. One study involved people with mild obstructive sleep apnea, and they wore a porous patch over their mouths while sleeping. That caused all of the participants to breathe through their nose, and it changed the angle and palate of the tongue. These changes contributed to less snoring, and fewer instances of lapsed breathing. According to researchers, there are no definitive findings that indicate mouth tape’s positive impact on snoring in people who do not have obstructive sleep apnea. More research is necessary on this topic to see if mouth tape can help with other snoring issues. 

Benefits Of Mouth Tape

According to anecdotal claims, mouth tape has helped ease a variety of problems, including snoring, fatigue, concentration issues, and bad breath. Existing research has only found mouth tape to reduce snoring and tiredness in people with obstructive sleep apnea. What research does show is that nose breathing helps to filter out allergens and adds resistance to benefit lung volume. It also helps deliver warmer, more humid air to the lungs. Although studies on mouth taping for people with asthma have not shown any benefits, the research and anecdotal reports that do exists claim that mouth taping aids the following:

• Dry mouth
• Gum disease
• Sleep-disordered breathing
• Cavities
• Attention deficit hyperactivity disorder (ADHD) symptoms
• Slowed growth in children
• Bad breath
• Decreased cognitive ability

Side Effects Of Mouth Tape

There are some existing side effects of taping the mouth for sleep, but most of them have not been fully studied. The following list of side effects are merely anecdotal:

• Pain when ripping off the tape, especially if you have facial hair
• Anxiety in people who feel uncomfortable with tape over their mouths
• Irritation on or around the lips
• Discomfort or difficulty breathing
• Interrupted sleep due to irritation from the tape

How To Tape Your Mouth Safely

First of all, make sure to use a porous tape intended for human skin if you decide to use mouth tape. Masking tape or other tapes that are not intended for the body will likely cause irritation. Some companies sell strips that help keep the mouth shut while you’re asleep. There are currently no guidelines on how to tape the mouth safely, but it isn’t like building a combustion engine from scratch. 

Before you tape your mouth, make sure to test the mouth tape during the day. This is especially important if you have difficulty breathing through your nose due to nasal polyps, allergies, or another reason. Minimize irritation on the skin by applying a food-safe gel to the area around your mouth prior to sticking on the tape. When you apply the tape, consider folding it over at one corner to promote easy removal in the morning.

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Sleep paralysis occurs when our brain is awake, but our bodies are still in REM mode. This makes us feel paralyzed.

0:00 Intro
0:30 You can stop breathing during sleep.
2:39 You’re paralyzed while asleep.
4:07 Narcolepsy is an autoimmune disorder.
6:05 Nightmares are more common in adults than children.
7:22 Tiebreaker
7:58 Outro

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Sleep apnea happens when you stop breathing in your sleep. Sleep apnea may raise other health risks like, high blood pressure, diabetes, heart disease, and stroke. Excess weight, use of drugs, smoking, medical conditions are some factors that may increase the risk of sleep apnea.

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Snoring can interfere with a good night’s sleep, either for you or the person who sleeps next to you. There are nights that snoring is so ferocious that it is impossible to drown out the noise. Since sleeping with noise canceling headphones isn’t the most comfortable, it’s time to find a better way to handle the problem. If you or someone you know has to deal with snoring, the essential oils in this article may come to your rescue. 

What Causes Snoring?

There are several factors that contribute to snoring. Alcohol consumption, body weight, allergies, general congestion, and the anatomy of the mouth can all cause snoring. After you fall asleep and transition from light sleep to deep sleep, the muscles in the roof of the mouth, tongue, and throat relax. The tissues in the throat relax enough to partially block the airway and vibrate. Airflow becomes more forceful the more narrow the airway is, increasing the tissue vibration that causes louder snoring. 

Because snoring has several different causes, different remedies may work to address specific causes. Essential oils can be a great way to naturally combat snoring, but they won’t always work to get rid of snoring. If snoring is caused by general congestion, colds, or allergies, essential oils are a great place to start. Use the following oils to help encourage healthier breathing and reduce or eliminate snoring. 

Thyme Essential Oil

Arguably one of the best essential oils for snoring, thyme essential oil works to improve respiratory health and soothe the nervous system. This combination may lead to better breathing and sleep. The scent is fresh, herbaceous, and helps to support immune function. If snoring is a result of asthma, bronchitis, or laryngitis symptoms, thyme essential oil is an excellent choice for your diffuser. 

Vetiver Essential Oil

A lot of sleep experts recommend people to use vetiver oil to reduce snoring. Vetiver essential oil works to improve breathing by allowing you to inhale and exhale more fully. Improving airflow is a great step towards reducing snoring. As a bonus, several studies show that vetiver essential oil may reduce anxiety and promote better sleep. 

Marjoram Essential Oil

The effectiveness of marjoram essential oil as a snoring remedy varies from person to person. This is because each person reacts to marjoram’s aroma, or any aroma for that matter, in a different way. A few studies of people who snored reported that participants stopped snoring on the first night using marjoram essential oil. Other snorers had to use it in a diffuser for six weeks to stop snoring. It works to open up the airway passages, which is why experts believe it helps you to not snore. 

Eucalyptus Essential Oil

Eucalyptus is one of the best herbal decongestants in existence, helping to open your airways with its anti-inflammatory properties. Working to clear out mucus in the nose and respiratory tract, eucalyptus essential oil eases your ability to breathe freely. For the best results, eucalyptus essential oil is best taken via steam inhalation. It exhibits a strong, earthy, woody aroma that is quite wonderful.

Peppermint Essential Oil

Similar to eucalyptus essential oil, peppermint essential oil helps promote decongestion. By allowing you to breathe more easily, peppermint essential oil is great for relieving symptoms of sinusitis and asthma. This essential oil also happens to be a popular snoring remedy. The active ingredient, menthol, exhibits anti-inflammatory properties that help clear up your airways. Peppermint has a cool refreshing aroma and combining it with lavender essential oil in a diffuser is a great way to promote relaxation and healthier sleep.

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For those who are keeping up with the Joneses, bringing the outside indoors is one of the biggest interior design trends. Aside from their aesthetic appeal, plants bring positive energy and health benefits into the home, specifically in the bedroom. They may not make the magic happen in a traditional sense, but they may help you sleep more soundly, and that may be the magic you’re looking for.

Insomnia and sleep apnea are two of the primary conditions that result in interrupted sleep and irregular circadian rhythm. Whether your breathing is causing you to sleep poorly, or high stress levels & nonstop thoughts are keeping you awake, placing the following plants in your bedroom can help to improve your sleep and your sleeping environment.

Ficus Tree

The ficus tree is often considered to be merely decorative, a plant that makes an office or living room less mundane. Ficus trees help to remove 70% of benzene, ammonia, toluene, and other harmful materials, which are emitted from poor quality furniture, from the air. By removing these pathogens from the air in your bedroom, your breathing will benefit, making the ficus tree an excellent plant for those with sleep apnea or allergies.

Jasmine

The small white flowers of a jasmine plant are visually stunning and the scent, which is often used in its essential oil, is sweet and relaxing. Jasmine plants are easy to take care of and survive in small pots, making them ideal for placing near the bed (perhaps on your dresser, windowsill, or night stand). Studies have shown that jasmine’s scent has helped to reduce anxiety levels and improve overall sleep quality.

Aloe Vera

Known for its myriad medicinal properties, aloe vera is always beneficial to have in or around the house. Because it produces a lot more oxygen at night, aloe vera helps to improve the air quality of the space it occupies. This makes it a great plant to have in the bedroom because it means that the air you breathe is less harmful to the lungs and immune system. The higher amount of oxygen can help you fall asleep more easily. If you ever have a skin irritation, sunburn, scrape, or dry skin, you can always cut one of the leaves and apply the gel to promote natural healing.

Valerian

Valerian has been used for centuries as a natural remedy for those with insomnia. Brewing the root of the plant into a tea and drinking it has helped to induce sleep and helped people remain asleep. Alternatively, the flowers have been used in aromatherapy to improve sleep quality. If you find that you struggle to fall asleep, keep a valerian plant in your bedroom. You can run a bath about an hour or two before bed and add several valerian petals to the water to create a calming bath. Be sure to keep the plant near a windowsill because it requires about six hours of sunlight per day.

Snake Plant

Sometimes referred to as “Mother-in-Law’s Tongue,” the snake plant emits oxygen at night to help improve the air around you. As stated before, improving the air quality can help you sleep more soundly. Snake plants help to remove harmful chemicals, including xylene, toluene, formaldehyde, and trichloroethylene from the air. Believe it or not, formaldehyde commonly circulates inside the house because it is in a lot of commercial hairsprays. This chemical can lead to respiratory problems, so keep a snake plant in the bedroom to purify the air.

Peace Lily

The peace lily is similar to aloe vera and the snake plant, in that it helps to clean the air. NASA found that it is also efficient at increasing the humidity in a room by up to 5%. While you are sleeping, inhaling air that is clean and mildly humid can ease your breathing and make you less susceptible to developing colds or respiratory conditions. The peace lily plant requires minimal care, only requiring water once a week.

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Sleep apnea is a potentially serious sleep disorder in which breathing is briefly and repeatedly interrupted during sleep. The “apnea” in refers to a breathing pause that lasts at least ten seconds. Although not entirely hereditary, those who have relatives with sleep apnea are more likely to have it. In adults, however, the most common cause of this disease is being overweight or obese.

There are three main types of sleep apnea. Obstructive sleep apnea is the more common form, which occurs when the throat’s muscles relax during sleep and cause the tongue to fall back into the airways of the throat, blocking airflow. Central sleep apnea occurs when the brain doesn’t send proper signals to the muscles that control breathing. Finally, complex sleep apnea occurs when someone has both central and obstructive sleep apnea.

What Causes Sleep Apnea?

In many cases, a person’s body weight is directly linked to having obstructive apnea. People who are overweight or obese are more likely to have sleep apnea than those who maintain a healthy weight, since sleep apnea can often be caused by excess fatty tissues that become built up in the neck and throat. Frequent alcohol consumption may also be a cause, due to the fact that alcohol relaxes the muscles in the body, including those in the throat. Other causes of sleep apnea may include:

• Enlarged tonsils
• Genetic predisposition
• Physical obstructions (thickened tissues or excessive fat stores)
• Smoking
• Supine sleeping (sleeping flat on your back)
• Chronic Sinusitis

Natural Remedies

Exercise

Frequent exercise and maintaining a healthy body weight is essential as a remedy for those with sleep apnea. Exercising helps you lose weight and excess fatty tissues that may obstruct the throat, as well as having a natural impact on the quality of sleep.

Get Your Vitamin D

Vitamin D levels have been found to be lower in patients with sleep apnea. Vitamin D deficiency has also been linked to many symptoms, including mood disturbances and muscle pain. That is why maintaining a steady level of this vitamin in the body is essential. While the easiest way to obtain vitamin D is by lounging in the sunlight, you can also eat a variety of mushrooms (Portobello, maitake, shiitake, and button varieties) to get your vitamin D fix.

Eat Foods That Contain Melatonin

Consuming foods that are rich in melatonin, the body’s natural sleep enhancer, can help promote a more continuous and stabilized sleep. While many people go for melatonin in pill form, try to opt for plant-based foods instead. Not only does the body absorb it more quickly, but it can also use it more efficiently. Some natural sources of melatonin include steel cut oats, bananas, ginger, barley, tomatoes, and radishes.

Fill Up On Antioxidants

Natural remedies for sleep apnea should also focus on increasing antioxidant capacity through diet. Sleep apnea is associated with oxidative stress, also known as the excessive build-up of free radicals. It is also associated with decreased antioxidant capacity, and decreased blood levels of various antioxidants, such as vitamin E and carotenoids. Make sure to eat the rainbow (i.e. fruits and vegetables of all colors) to get the most antioxidants possible.

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If you struggle going to sleep at night, know that you are not alone. According to the American Sleep Association, there are roughly 50-70 million American adults who have sleep disorders. Without a good night’s rest, it is common to experience drowsiness, nodding off, trouble focusing, or feelings of irritability during the day.

Mental fatigue is commonly associated with sleep disorders, but not everyone accounts for the toll that sleep disorders take on the body. Getting a healthy amount of sleep every night helps the body and the brain rejuvenate. When the body is deprived of sleep, it can lead to increased stress and adrenaline levels, which can induce anxiety and unhealthy cravings that contribute to malnutrition.

You don’t have to suffer and you don’t have to stay up every night. You also don’t have to take medication to fall asleep now that you have the following recipes. For all of these recipes, place the ingredients in the juicer and drink the juice daily until you start experiencing better sleep.

Restless Leg Syndrome

This is a neurological disorder that makes you feel the need to constantly move your legs while being still. This may cause additional itching, aching, or throbbing in your legs that causes you to move your legs even more, making a peaceful night’s sleep difficult. Try drinking this recipe to boost iron and magnesium levels.

Ingredients:

• 10 spears of asparagus
• 2 cups broccoli florets
• 4 celery stalks
• 1 fennel bulb
• 1 green apple
• 1 lemon (peeled)
• A handful of parsley

Sleep Apnea

This common sleep disorder typically causes the person to stop breathing for several seconds because the soft tissues in the back of the throat decide to relax. Most of the time, this causes the person to wake up. It may be beneficial to eat more fibrous foods in order to stop the overproduction of mucus. When you eat inflammatory foods, sleep apnea symptoms can worsen. Eat foods like pears, artichokes, apples, or broccoli to help!

Ingredients:

• 4 celery stalks
• 2 Asian pears
• 4 medium carrots
• 1 lemon (peeled)
• 1-inch piece of ginger root

Bruxism

Commonly induced by stress or anxiety, bruxism is a condition that makes you grind your teeth throughout the night. This can cause headaches, sore jaw, or the pain can make it difficult to fall asleep if you wake up at night. People with bruxism commonly have a magnesium, calcium, or vitamin B5 deficiency. Drinking homemade green juices can improve the condition and may help to stop teeth grinding.

Ingredients:

• 6 celery stalks
• 4 medium carrots
• 1 cup spinach
• a handful of parsley
• 1 lemon, peeled
• 2 cups pineapple cubes

Insomnia

This is probably the most common sleep disorder, with roughly 30% of American adults affected by the condition. Insomnia makes it difficult for the person to fall asleep, or the person may fall asleep but wake up early and be unable to go back to sleep. It is best to consume leafy greens like kale or spinach because they have a lot of magnesium, which helps to naturally relax muscles and combat stress hormones. Drink this juice throughout the day to help.

Ingredients:

• 1 cup spinach
• ¼ head of Savoy cabbage
• 3 heads Romaine lettuce
• 2 green apples
• 1-inch piece of ginger
• 1 lemon, peeled

When you have a sleep disorder, it is best to eliminate processed foods, dairy products, flour, refined sugars, fatty foods, and meats from your diet. It is also best to get to the root of your sleep troubles in order to figure out the right natural remedy.

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People who suffer from sleep apnea experience breathing problems while sleeping.

Causes and risk factors

Sleep apnea is caused by the obstruction of breathing during sleep. During sleep it is normal for our muscles to relax. Human throats are composed of collapsible walls of soft tissue that create an airway into the body. For some people, this airway can become obstructed during sleep, which creates breathing problems.

Individuals with low muscle tones and soft tissue around their airways due to obesity are at a greater risk of suffering from sleep apnea. Similarly, the elderly are more likely to have sleep apnea than are young people.

Symptoms

Symptoms of sleep apnea include:

• Snoring
• Gasping or choking for air during sleep
• Labored breathing and snorting sounds during sleep
• Repeated cessation of breathing during sleep
• Nocturia (frequent need to urinate at night)
• Labored sleep
• Dry mouth on awakening
• Daytime sleepiness
• Depression or irritability
• Impaired concentration and/or memory
• High blood pressure

There are emotional aspects to this condition as well. Some people experience anxiety or even anguish about whether each night could be their last. There are natural healing solutions available for sleep apnea.

Natural Healing Solutions

Perform a full body detox to help reboot and refresh the body, including the lungs.

Another idea is to sleep with your head lower than your feet (they sell beds that recline), which allows more oxygen to travel to your brain. Alternatively, you may try sleeping without a pillow and your head flat on the bed keeping your head and feet balanced. If the issue is based on a physiological problem and not a spiritual disturbance, it may be helpful to add an additional pillow and sleep at a thirty-degree elevation of the body, or higher. Doing so will help prevent the gravitational collapse of the airway. It is also helpful to sleep on one’s side instead of one’s back.

Some doctors advise behavioral therapy to help manage mental and emotional issues that may be negatively affecting sleeping patterns.

It is possible that job-related stress can create sleep issues. Make sure that you are living the life you want. Centering your life around fulfilling your dreams and achieving your high purposes allows you to live your making, rather than make a living.

Dietary Intervention

Do not eat heavy meals before bedtime. Heavy and large meals should be eaten between 5-7 p.m. Refrain from eating after 7:00 p.m.

Consider reducing or suspending your alcohol intake.

If you smoke, try to quit. Cigarette smoking greatly impairs respiratory functions that play a major role during sleep hours.

Thank you for reading!

This article is compliments of Dherbs.com.

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