Sleeping in the wrong position can lead to headaches and poor sleep quality. According to Pham Ngoc Danh Khoa, a neurologist at Tam Anh General Hospital, your posture while sleeping is crucial for nerve, muscle, and spinal issues. The right sleeping position can help alleviate pain and improve sleep quality.
It is recommended to sleep on your side or back to maintain a healthy spine alignment. Placing a pillow at the right height that supports your head and neck is important, especially if you’re prone to headaches. Avoiding positions that put pressure on the neck or nerves can prevent discomfort in the morning.
Using a pillow that fits the shape of your head and neck can also help maintain a straight spine throughout the night. It’s essential to choose a pillow of moderate size to avoid increasing pressure on the neck. If sharing a bed with someone else, consider finding the most suitable position for both parties.
Avoid lying prone, especially if you have spinal issues as it exacerbates pain. Experiment with different sleeping positions and listen to your body’s feedback to find what works best for you. Other tips such as practicing yoga, getting a relaxing massage, adopting a bedtime routine that includes turning off electronics, avoiding caffeine and alcohol, and avoiding heavy meals before sleep can also help reduce headaches.
Natural remedies like blueberry and ginkgo biloba extracts can improve blood flow to the brain and reduce headaches. However, if headaches persist during sleep or upon waking up, seek medical advice for proper assessment and treatment plan consultation from a doctor who can identify underlying issues causing headaches and provide effective solutions.
Making small adjustments to your sleeping habits combined with professional advice can significantly improve your quality of sleep and reduce headaches.