How to Fix 7 Common Sleep Problems, With Science

Trouble staying asleep at night? You might be among the many people experiencing common sleep problems like snoring, back pain, leg pain, or even insomnia. 

We’ve gone ahead and researched seven of the most common sleep problems, along with seven science-backed tips and tricks to fight back against them.

Keep reading to find out more!

Snoring 

What is it? 

Snoring is an incredibly common sleep problem. In fact, up to 45 percent of American adults snore [1]. Whether it’s you or your partner that’s the culprit, it can greatly affect your quality of sleep. Snoring can be caused by several different issues, such as the tissues in your airways relaxing, narrowing the airway, and causing a loud vibrating noise. Colds, allergies, the anatomy of your mouth, obesity, and even sleep apnea can be also causes of loud snoring [1]. 

How do I fix it?

If you’re a frequent snorer, consult a professional first. If it’s a mild case, you can try [1]: 

• Going to sleep at the same time every night
• Sleeping on your side
• Applying nasal strips to the bridge of your nose before bed
• Treating ongoing nasal congestion
• Avoiding alcohol before bedtime
• Not eating before bedtime
• Elevating your head by 4 inches with the Cosy House Luxury Pillow, which is adjustable to give you the appropriate loft you need to sleep comfortably

Can’t Stay Asleep

What is it? 

Not being able to stay asleep is a common type of insomnia [2]. There are several different kinds of insomnia - acute, chronic, onset, maintenance, and behavioral. The most common forms of insomnia are typically caused by stress. Staying up all night and not being able to fall asleep is usually referred to as maintenance insomnia, but when an individual can’t stay asleep at least 3 nights a week for 3 months or longer, it’s considered chronic [2]. 

How do I fix it?

To make sure you have a much more restful night’s sleep, you can try [2]:

• Meditation
• Deep yoga
• Soaking in a hot bath before bed
• Giving yourself a pre-bedtime routine every night 
• Avoiding the use of technology before or while in bed
• Avoiding caffeine later in the day 
• Avoiding alcohol 
• Avoiding smoking
• Exercising, but not before bedtime 
• Avoiding eating or drinking before bedtime
• Keeping your room at a comfortable temperature
• Investing in high-quality bedding that regulates body temperature
• Changing your sheets weekly 

Can’t Wake Up

What is it? 

Not much of an early riser? Completely understandable. There are a lot of reasons why you might be opting for the snooze button over getting out of bed [3]: 

• Parasomnias, such as sleepwalking, sleep talking, and night terrors
• Sleep apnea, which causes periods of stopped breathing during sleep
• Sleep deficiency or sleep deprivation
• Stress and anxiety
• Depression
• Circadian rhythm sleep disorders
• Chronic pain

How do I fix it?

If you need help waking up, you can try [3]: 

• Creating a sleep schedule for yourself
• 7 to 9 hours of sleep per night is recommended - are you getting enough sleep?
• Go to bed and wake up at the same time every day 
• Improving your bedtime routine
• Avoid napping or spending too much time in bed during the day
• Avoid looking at screens, like your laptop or phone, right before bed
• Moving your alarm to avoid hitting the snooze button
• Eating healthier foods 
• Getting regular exercise
• Enjoying the daylight
• Seeing a sleep specialist
• If you have a sleep disorder, you may need treatment from a professional. 

Acid Reflux 

What is it? 

Acid reflux happens when contents from your stomach move back up into your throat [4]. If you have frequent acid reflux, this may be a medical issue and we recommend consulting a professional medical expert.

How do I fix it?

If you experience acid reflux, you can try [4]: 

• Avoiding food and drink triggers
• Alcohol
• Caffeinated drinks
• Spicy foods
• Citrus fruits
• Tomatoes
• Onions
• Garlic
• Chocolate
• Peppermint
• Fried and fatty foods
• Finding ways to reduce daily stressors
• Sleeping with your head elevated using the Cosy House Luxury Pillow
• Sleeping on your left side to improve the flow of acid in your stomach 
• Eating smaller more frequent meals 
• Chewing food slowly and thoroughly
• Waiting at least 3 hours after eating before lying down
• Taking a leisurely walk after dinner to help accelerate digestion

Neck Pain

What is it? 

It’s pretty common - about 10 to 20 percent of adults deal with symptoms of neck pain. If you’ve ever woken up with a “stiff” neck, you may be experiencing some sore neck issues while you sleep. Neck pain is usually caused by strained muscles in the neck. Typically, making adjustments to your sleep position can help ease neck pain [5].

How do I fix it?

Neck pain can be helped with something as simple as a new pillow, or adjusting your sleeping position [5]. You can: 

• Try out sleeping on your side 
• Avoiding sleeping on your stomach 
• A New Pillow: If you have neck pain, you may need a pillow with extra support. The Luxury Pillow is designed to give extra support, coolness, and comfort to the head and neck. The inside layer is crafted with certiPUR-US high-density shredded memory foam, which offers instant pressure relief and ensures the pillow will keep its shape over time. The middle layer is made from adaptive transition foam, which keeps the head perfectly elevated, relieves neck pain, and distributes weight evenly. The outer layer is the hypoallergenic bamboo viscose case, which is cooling, breathable, and stays fresh.

Back Pain

What is it? 

Did you know that back pain is often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits [6]? Back pain has a wide range of sensations, from a small muscle spasm to intense shooting pain. Fixing the moderate form of pain in your back can be as easy as switching up your sleeping position or finding a more supportive, comfortable pillow. 

How do I fix it?

For back pain, you can try [6]: 

• A New Pillow: Just like with neck pain, the Luxury Pillow is designed for optimal comfort and support, even for your back. 
• The Cosy House Body Pillow: Perfect for every body, our Luxury Body Pillow is designed to give full-body support and extra relief. The generous size helps side sleepers align the head, neck, and spine, while also relieving pressure on the muscles and joints. You can even use our Luxury Body Pillow for the following sleeping positions: 
• Sleeping on your side with a pillow between your knees
• Sleeping on your side in the fetal position
• Sleeping on your stomach with a pillow under your abdomen
• Sleeping on your back with a pillow under your knees
• Sleeping on your back in a reclined position

Leg Cramps 

What is it? 

Ever had a charley horse? That’s when the muscles in your leg tighten involuntarily. At night, leg cramps can disrupt your sleep and even ruin the quality of your sleep. You might be getting leg cramps at night because of [7]: 

• A sedentary lifestyle
• Muscle overexertion
• Improper sitting positions
• Prolonged standing
• Abnormal nerve activity
• Shortening of the tendons

How do I fix it?

For leg cramps, you can try [7]: 

• Massaging your legs by using one or both hands to gently knead and loosen the muscle.
• Stretching your legs by straightening them and flexing your feet.
• Applying a hot towel, hot water bottle, or heating pad to the affected area.
• Drinking plenty of fluids to allow for normal muscle function.
• Riding a stationary bike for a few minutes before hitting the hay.
• Sleeping on your back with a pillow behind your knees.
• Avoiding heavy bedding that weighs down your legs - try Luxury Sheets and Luxury Comforters that are lightweight.

For serious issues, please always consult your doctor first. These are merely suggestions. 

Ready to revamp your bedding to boost your quality of sleep? Click here to start shopping!

What are some common issues you face when you sleep at night? How do you solve those issues? Let us know in the comments below! The Cosy community always loves hearing from you. 

We've gone ahead & enclosed a 10% off coupon below for you to use if you'd like to take the plunge and try out our sheets for yourself! To shop our collection & get 10% OFF Use the code 'BLOG10' at checkout.

Resources: 

1. Moore, K. (2019, November 6). Snoring: Causes, diagnosis and treatments. Healthline. Retrieved from https://www.healthline.com/health/snoring  
2. Person. (2021, July 1). Why can't I stay asleep? Healthline. Retrieved from https://www.healthline.com/health/healthy-sleep/why-cant-i-stay-asleep 
3. Santos-Longhurst, A. (2019, April 5). Can't wake up: 8 tips to train yourself to wake up in the morning. Healthline. Retrieved from https://www.healthline.com/health/cant-wake-up 
4. Roland, J. (2019, November 25). What to do when you have acid reflux at night. Healthline. Retrieved from https://www.healthline.com/health/acid-reflux-at-night 
5. Yetman, D. (2020, July 28). How to sleep with Neck Pain: Best positions and other remedies. Healthline. Retrieved from https://www.healthline.com/health/how-to-sleep-with-neck-pain 
6. Marcin, A. (2020, August 25). 5 best sleeping positions for Lower back pain. Healthline. Retrieved from https://www.healthline.com/health/healthy-sleep/best-sleeping-position-for-lower-back-pain 
7. Vandergriendt, C. (2019, June 3). Learn what's causing your leg cramps at night. Healthline. Retrieved from https://www.healthline.com/health/leg-cramps-at-night