Quick fixes which Dr. won't tell you

Feeling Anxious- Cover your mouth and nose with tissues or napkin, you'll feel calm.

Reduce Anxiety- Place your hand over your heart and breathe slowly and deeply. 

Stuffy Nose- Put an ice cube against the roof of your mouth.

Can't sleep- Blink rapidly for a minute.

Dizzy- Press the point between your eyebrows for 5 seconds.

Hiccups- Take a deep breath hold it for 10  seconds, then swallow twice.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

 

Can Your Sleeping Position Affect Your Digestion?

We spend a third of all our lifetime asleep, and it’s no news that sleep deprivation or oversleeping can have serious negative effects on our health and wellbeing. But it isn’t only the quantity of your sleep, but also its quality that can either help or harm you. 

 

In fact, it is possible to go even further with this argument and state that the right sleeping position can enhance your well-being, just like a good yoga class or a workout do. This includes all of your organs and systems, and especially your digestive system. Learn how to enhance your sleeping position and avoid common mistakes in this article.

Did you know that according to scientific research the best sleeping position isn’t sleeping on your back, but rather on your left side? The reasoning behind this is the inner asymmetry of our organs. 

 

It is best to release pressure from the digestive tract during sleep, as it is one of the few organs that doesn’t enter a rest mode when you fall asleep. In fact, specific digestive processes are even more active at night than they are during the day. 

 

By sleeping on your left side, you’re letting gravity do the digestive work for you, which makes it easier to normalize bowel movements, especially to people who already suffer from irritable bowel syndrome, lazy bowel syndrome, inflammatory bowel disease, and other conditions. 

 

Here are the health benefits of sleeping on your left side:  

Reduces heartburn 

Helps digestion

Boosts brain health 

Reduces snoring or sleep apnea

Even if you’re a side sleeper naturally, still pay attention to these tips to stack your bones correctly and prevent any possible muscle or joint pain that can develop when you’re constantly sleeping on one side. 

 

Tips for side sleeping:  

Find a firm pillow that’s just tall enough. 

 

Measure the distance between your neck and the shoulder and find a pillow that’s just the same height. 

 

Place a pillow or blanket between your knees to support your spine. 

 

Keep your arms parallel at the level of your face or below.

                                     Sleeping on Your Back 

 

Though sleeping on your side is ideal for a lot of people, others might want to consider sleeping on their back as well. 

 

Apart from being the best position for retaining smooth, wrinkle-free skin on your face, it can also be beneficial for people with joint and spine problems, as well as injuries and chronic pain. 

 

Sleeping on your back may be beneficial to those of you who suffer from: 

 

hip or knee pain 

 

shoulder pain 

 

 arthritis     

 

 Fibromyalgia 

 

stuffy nose and sinuses 

 

headaches.

Here are some pro tips to consider to sleep on your back correctly: 

 

Relieve or prevent lower back pain by putting a pillow under your knees. 

 

Try to keep your arms and legs spread out more or less symmetrically to avoid putting pressure on your spine and joints. 

 

Elevate your head and neck by using a pillow to about 6 inches (15 cm). 

 

This tip is beneficial to those of you who suffer from heartburn, snoring, but can’t sleep on their left side, as well as those who suffer from headaches and sinus buildup and nasal congestion. 

 

                                 Sleeping on Your Stomach 

 

Sleeping on your stomach is the worst choice you could make. It can trigger back pain and neck pain because your weight is not evenly distributed throughout your spine, which puts a strain on a specific region. 

 

The only benefit of sleeping on your tummy is the clearing of the passageways, which may help some of you who have sleep apnea or snore

Though we don’t advise sleeping on your stomach, here are some tips that can make this position safer for your health:

 

Stop using a pillow or use a very thin one on your pelvis to release the pressure. 

 

To avoid neck pain and stiffness, alternate the side you turn your head during the night. 

 

Keep your arms and legs straight and to your sides. Otherwise, your legs or arms could go numb, hurt your joints and your spine will be in an even more awkward position. 

 

Finally, remember that it’s OK if you alternate your sleep positions during the night, as it can help prevent muscle stiffness, especially if you’re a side or stomach sleeper. 

 

I hope you found these tips helpful. If you want to read even more about healthy sleep positions, we have a fascinating article about 5 Sleep Positions for Chronic Pain. Have a good night! For those sleeping positions, kindly see my next post.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

How to Get Better Sleep With a Stuffy Nose

Nasal congestion is one of those inevitable nuisances in life. After all, anything starting from a cold to allergies and sinusitis manifests itself through a runny and stuffy nose. While nasal congestion isn’t dangerous and usually passes on its own, it can interfere with your daily life and wake you up at night. But it doesn’t have to. If you want to sleep better at night, even though you have a stuffy nose, these tips and tricks will help you find relief and feel more rested.

1. Make a few adjustments to your sleeping position

Are you a side sleeper? Even though sleeping on your side is considered the best sleeping position for spine health, doctors recommend switching things up when you have a runny nose. Rather than sleep on your side, which can block one or both of your nostrils, try sleeping on your back when you've got the sniffles. This way, all the congestion will be able to run down instead of clogging up your sinuses and airways.

To facilitate mucus drainage even further and prevent that feeling of pressure in the sinuses at night, it’s a good idea to prop up your head with a few pillows. 

 

2. Keep these diet tips in mind

When you’re sick and your nose is stuffy, it’s key to work with your body instead of hindering the recovery process. Rule number one of remedying a stuffy nose (and getting over a cold, in general) is to stay hydrated. The extra water will help loosen up the mucus and make it easier for you to breathe. When you’re sick, doctors recommend drinking no less than 11.5 cups of liquid for women and 15.5 cups for men every day. 

 

If you have a fever, or experience vomiting or diarrhea, you should drink even more. Now, remember that any drink or liquid food counts. Herbal teas with honey and chicken soup are well-known cold remedies for good reason. The reason why tea and soup are helpful for a stuffy nose is that they are both hydrating and nutritious. The vitamins and antioxidants present in tea, chicken broth, and honey have proven anti-inflammatory and immune-boosting effects. 

 

At the same time, doctors advise against drinking dehydrating drinks like alcohol and coffee when you’re sick, especially after 2 PM, as these beverages have the opposite effect. 

 

One last food tip - If you enjoy spicy food, consider eating some when your nose is stuffy. Spicy foods contain capsaicin, the compound that makes peppers spicy. Apart from having a variety of health benefits, capsaicin has temporary decongestant properties, so it will help clear your nose, even if only for a short time.

3. Keep air humidity high

When you have a stuffy nose, moist air is your friend. The reasoning behind it is identical to why you should drink more - moist air makes mucus runnier, which will prevent it from blocking your nose. There are few ways you can increase air humidity and achieve much-needed relief before sleep: 

 

The most straightforward method is using an air humidifier in your bedroom or hanging a damp towel near a heater in the bedroom. 

 

Alternatively, you can take a hot shower before bed. While you’re in the shower, massage your sinuses to promote drainage. 

 

Lastly, you can place a warm towel on your forehead or sinuses before bedtime.

4. Use nasal strips

Nasal strips are small sticky strips that you attach to the bridge of the nose before bedtime. These strips slightly pull the nostrils out, helping you open the nasal passages. Nasal strips are usually used to prevent snoring, but they can also improve breathing when you’ve got the sniffles. You can easily find these strips at most pharmacies.

5. Don’t forget about medications and home remedies

Even if you prefer not to take medications during the day because it makes you drowsy, consider doing so before bed. Apart from the obvious flu medicine, or decongestant sprays and corticosteroid sprays that work topically to relieve nasal congestion, consider taking antihistamines like Benadryl (diphenhydramine), Claritin (loratadine), Allegra (fexofenadine), and Zyrtec (cetirizine).

Histamine is a hormone that triggers an allergic reaction, and antihistamines are drugs that block the effects of histamine. As a result, you will experience less sneezing, swelling, congestion, and pressure in the sinuses after taking antihistamines. Many antihistamines are available over-the-counter. Note: any medication can interfere with other medications and may not be advised if you have certain health conditions, so it’s always important that you consult a doctor before taking any new medication. 

 

Apart from medications, you can also apply a menthol chest rub before sleep. You can even make one at home by mixing a tablespoon of neutral oil with a few drops of eucalyptus, peppermint, or tea tree oil. 

 

Lastly, you can use a saline rinse spray or neti pot to clear the sinuses. Saline solutions are not only drug-free and carry no risk of addiction, but they are also easy to make at home: distill 1 cup of water by using a distiller or boiling for 10 minutes and then cooling it, add ½ teaspoon salt, and you’ve got a saline solution. You can use this solution as many times a day as you need.

 

6. Keep pets out of the bedroom

If you suspect that your stuffy nose is caused by allergies, it may be due to pet dander. Even minor pet allergies often manifest through itchy eyes and a stuffy nose, so it’s a good idea to keep your pets out of the bedroom to reduce your symptoms. Likewise, it’s important to switch out bedlinens more often - about once a week - and wipe down your couch regularly to prevent pet dander from accumulating on textiles and irritating your nose.

7. Keep supplies within arm’s reach

Lastly, we’d like to stress the importance of having things like tissues, water, and nasal sprays close at hand at night. Oftentimes, one’s sleep is interrupted not by the nasal congestion itself, but by the action of having to get up from bed and search for the items you need in the middle of the night. 

 

So take the time to gather all the supplies you need, such as a box of tissues, medications, water, and a wastebasket, and within arm’s reach to save yourself the effort of getting out of bed. This way, even if you do wake up, it will be less stressful and you’ll be more likely to fall asleep quicker, too.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement