We spend nearly a third of our lives sleeping, and the quality of that sleep has a profound impact on our health. Both sleeping posture and bedtime habits play a key role in ensuring restful sleep.

Here are expert recommendations to help you improve your posture and address common sleep-related issues.

Shoulder Pain

Waking up with shoulder pain? Avoid sleeping on your side, especially on the affected shoulder, and steer clear of stomach sleeping, which can misalign the shoulders.

Best sleeping position: Lie on your back with a thin orthopedic pillow under your head. Hugging a pillow against your stomach can help stabilize your shoulders.

If back sleeping is uncomfortable, try lying on the opposite side of your sore shoulder with slightly bent legs and a pillow between your knees. Avoid tucking your hand under your head, as this can strain your shoulder.

Back Pain

Keeping your spine properly aligned is essential for preventing back pain. If your mattress is too soft, switching to a firmer one may offer better support.

Best sleeping position: Sleeping on your back is ideal—place a pillow under your knees to maintain your spine’s natural curve and relieve tension. A small rolled-up towel under your lower back can provide additional support.

If you prefer sleeping on your stomach, placing a pillow under your abdomen and pelvis can help prevent lower back strain. Side sleepers can try the fetal position, bending their legs slightly while keeping the back naturally arched and using a pillow between the knees to reduce pressure.

Neck Pain

Just like your spine, your neck needs proper support while you sleep.

Best sleeping position: Sleeping on your back with a pillow under your head and another under each arm is often best. An orthopedic or roll pillow can offer optimal neck support.

If you prefer side sleeping, ensure your pillow isn’t too high—it should match your shoulder width (no thicker than 15 cm) to maintain alignment.

Stomach sleeping is not recommended, as it forces the head to remain turned to one side all night, straining the neck. If you must sleep on your stomach, use the thinnest pillow possible.

Difficulty Falling Asleep

Struggling to fall asleep? Your nightly routine may be to blame.

• Avoid screens before bed—blue light disrupts the sleep-wake cycle.
• Skip caffeine (coffee, tea, energy drinks, chocolate) at least six hours before bedtime.
• Exercise in the morning or afternoon to improve circulation and promote better sleep.

Can’t maintain sleep

If you frequently find yourself waking up at night, it’s important to steer clear of not just gadgets before sleep, but also alcohol in the hours leading up to your bedtime. Alcohol interferes with your body’s water equilibrium and impacts your sleep pattern.

In addition, verify the temperature in your room. The optimal temperature for sleep is between 68°F and 71°F (20°C to 22°C).

Difficulty Waking Up

Waking up early can be tough, but consistency is key.

• Set your alarm for the same time every day, even on weekends.
• If you want to wake up earlier, go to bed earlier. Sticking to a regular sleep schedule makes mornings easier.

Snoring

Sleeping on your back can worsen snoring by causing throat tissues to collapse and the tongue to fall backward, restricting airflow.

Best sleeping position: Sleeping on your side helps keep airways open, reducing snoring.

Other tips:

• Strengthen your tongue and throat muscles with targeted exercises.
• Use a firm, supportive pillow—soft pillows can tilt your head back, making snoring worse.
• Elevate the head of your bed slightly or use an extra pillow to prevent your tongue from falling back.

Leg Cramps

Sudden leg cramps, often in the calf, foot, or thigh, affect nearly 80% of people. These spasms can be linked to illness, nerve issues, or nutrient deficiencies, so frequent cramps may warrant a doctor’s visit.

Prevention tips:

• Stretch and strengthen your calf muscles regularly.
• Try yoga or massage your legs before bed.
• Exercise consistently to improve circulation and reduce cramping episodes.

By making small adjustments to your sleeping posture and nighttime habits, you can improve sleep quality, reduce discomfort, and wake up feeling more refreshed.