Snoring And Apnoea Blog

Sleeping Tips: How To Ease Muscle Pain While Sleeping

Posted on Thu, Apr 19, 2018

people-2606731_960_720Sleep is a vital part of our daily lives. It helps our body heal and restores itself. But if you wake up having sore muscles and aches on your body, it’s time to take action.

Having back pains, shoulder pains, and neck pains are some of the most common muscle problems that people face when they wake up.

These muscle pain issues can cause a huge amount of discomfort and stress for people of every age. And not treating it can lead to bigger problems like depression, anxiety, and even sleep disorders.


The good news is that muscle pain can be easily treated and prevented with over-the-counter medications. But don’t just rely on a quick fix. What matters most is to discover the main cause of your pain.


Experiencing muscle pain when you wake up can be the cause of various things. It can be because of your sleeping position, your mattress, your personal health, or your sleep hygiene.


To help you get a better sleep at night, we’ve compiled the following prevention tactics to solve your muscle pain:


Back Pain

If you wake up having a sore back in the morning, your mattress may be the problem.

If you know for sure that heavy lifting or falling is not the cause of it, then it’s time to finally invest in a new mattress.

Matter of fact, people who use a medium-firm mattress actually has less back pain compared to those who don't.

Mattresses that are also 10 years older have been proven to be one of the main cause of back pain while you sleep.


Another factor that can attribute to your back pain is the way you get out of your bed. A wrong method of getting out of your bed is by sitting up and twisting your back.


The best possible way to get out of your bed is to roll on your side and get up using your legs. If you’re already experiencing back pain for more than a week, it’s time to consult your doctor.



Neck Painneck-1211231_960_720

Sleeping on your stomach can cause neck pain.

By resting on your belly, your placing your spine in an unnatural position.

Which can also lead to headaches and lower back pain.

To prevent this from happening, sleeping on your side or your back is a great option to consider.


If you’re sleeping on your side, try placing a pillow between your knees. You can also try adjusting the height of your pillow and make sure that your spine is aligned.


If you’re sleeping on your back, placing a pillow between and underneath your knees can help.


Suffering from neck pain while sleeping can also be caused by your pillow. Try using a feather pillow or a memory foam pillow. These pillows can easily adapt to the shape of your neck which can also help you align your spine properly.


training-828741_960_720Shoulder Pain

Your shoulder pain can be caused by sleeping on the same side every night.

Other factors such as sleeping with your arm underneath a pillow or having your elbow above your head can also lead to shoulder pain.

To help you have a good rest at night, try to sleep on your back or keep your arm below your shoulder.


Changing your sleeping position is one thing that can help you relieve your muscle aches and pain. But there are also plenty other things that you can do to ease your muscle pain:

  • Exercise every day
  • Implement a healthy well-balanced diet.
  • Check your sleeping posture every night before you fall asleep.
  • Take a hot shower and dress warmly before going to bed.


Sleeping is a time to relax and restore your body. If these suggestions didn't work and your muscle pains are getting out of hand. Don’t be afraid to consult your doctor for help.

Tags: sleeping tips, muscle pain

Sleeping Tips: How to Get A Good Night Sleep During the Holidays

Posted on Wed, Mar 28, 2018

pexels-photo-373331.jpegWe all know how stressful the holidays are and this coming Easter is not an exception.

There’s just so much to do- binge eating all those chocolates, having lunch with the whole family, shopping, cooking, cleaning, and organising everything single thing.

The list goes on and on and we end up going back to work more tired than ever.


But the good news is that by getting enough sleep we can keep our health in check during the holidays. 

Here are our top sleeping tips for a healthy Easter Holiday this weekend:


1. MAKE A LISTpen-calendar-to-do-checklist.jpg

We all have a lot of work to get done before this Easter weekend, both in the office and in our own homes.

And the best way to get all of those things done according to plan is to actually make a plan.

Make a list of things you need to do, so you would end up finishing everything on time. By creating a list, you wouldn’t end up feeling lost and anxious about everything, you wouldn’t resort to procrastinating, and most of all you wouldn’t be stressed.

Matter of fact, a research by Baylor University have proven that making a ‘to-do’ list can actually help you fall asleep faster than not.



Don’t get your expectations too high, your family doesn’t want a perfect polished holiday, they want to have fun and spend time with their loved ones.

The most important thing about this Easter is spending quality time with your family and overthinking about everything would just ruin your holiday spirit.


pexels-photo-724022.jpeg3. DON'T OVERINDULGE 

Most of us remember Easter as a time to eat so much chocolate.

But if you want to have a healthy holiday, try to limit your sugar intake during the weekend. Having one or two in a day is okay but having a box full of chocolates even before breakfast would be a bad idea.

And it goes the same for alcohol. Both sugar and alcohol can affect your sleep health.

Although drinking alcohol can help you fall asleep faster, you’ll actually end up having a worse night’s sleep as a result.

Drinking alcohol before sleeping can interrupt your circadian rhythm, block your REM sleep, and cause breathing problems which would be a nightmare for anyone who’s suffering from snoring and sleep apnoea.



Although it might seem like a great idea to stay up late at night during the holidays because of all the catching up you need to do with both your friends and family.

But if you don’t want to wake up tired and run down the next day, it’s probably better to not stay up late.

If possible, try to maintain your regular sleeping schedule while on holidays.


5. KEEP ON EXERCISING  pexels-photo-374632.jpeg

Exercising will always be the best thing to do to get a good night’s sleep.

During the Easter break, rather than skipping your exercise routine, try out new ways to do them.

Go hiking with your family, go swimming, or even bowling. Exercise can be a great way to bond.

Try to get your family involved and you’ll end up having a great time while also being healthy at the same time!



Sure, watching TV and using electronic devices can be fun especially during the holidays because there’s no work or school the next day.

But what you might not know is that looking at your TV and phone screens especially at night can cause you a lot of sleeping problems.

According to studies over the last 25 years, a blue-green colour light at a wavelength of 459-485 nanometers can be detected by the photosensitive retinal ganglion cells in your retina.

These cells then stop the increase of melatonin production during the night which would result in having sleeping problems. 

During this Easter, start breaking your screen habits and try playing outdoor games or reading with your family for a change.


pexels-photo-241756.jpeg7. GO OUTSIDE

Did you that walking outside can help your circadian rhythm respond to light change which can help regulate your internal body clock.

By going outside, your body increases the production of melatonin in your body which can help you fall asleep quicker and lead to healthier sleep at night.



If trying all these tips didn’t help you get a good night sleep, you may be suffering from something more serious. Sleep problems are a major health issue, see your local doctor for an in-depth diagnosis or take our free sleep self-assessment questionnaire.

Tags: holiday, sleeping tips