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5 Tips on How to Sleep Through The Night

Tips on How to Sleep Through The Night

In an ideal world, everyone would get sufficient good quality sleep which is vital for physical and mental well-being, but ours is not an ideal world. Most of us are not blessed with it naturally and have to suffer from mental and physical health problems because of poor sleep.

It is even harder for people who have a heavy body to get sufficient good quality sleep and may develop life-threatening diseases, like cardiovascular diseases, type-2 diabetes, etc. Most of the people who are heavily built tend to suffer from sleep-related issues, like have difficulty in falling asleep faster, suffer from frequent disturbances in their sleep, excessive daytime sleepiness, and insufficient sleep.

Here are some of the tips that may help in overcoming some of the common issues that heavy people may experience that will ruin their sleep and impact their health.

1. Sleep apnea

Most of the heavy people snore when asleep which can develop into a serious sleep condition of sleep apnea that causes you to stop breathing momentarily while you are asleep. Obstructive sleep apnea (OSA) occurs when the tongue falls back against the soft palate in the mouth and collapses against the back of the throat and thus restricting the flow of air by blocking the airway. There is a momentary pause in breathing which can last from 20 to 40 seconds and reduces oxygen levels in your blood.

How to fix it:-

You should sleep on your sides to reduce the risk of developing sleep apnea.

You should buy the right mattress that has optimum firmness levels to support your heavy body and eliminates the creation of pressure points when you are asleep. Also, you should elevate the level of your head with pillows, or by having an adjustable bed to change the angle of your head so that the soft palate is prevented from collapsing and keep the airway open.

You can also use oral appliances or any other device recommended by your doctor to keep the airway open while you are asleep.

2. Restless Legs Syndrome

Another issue that most of the heavy people suffer from is Restless Legs Syndrome (RLS). Restless legs syndrome is a strong urge to move the legs to overcome discomfort caused by being inactive or resting legs for a while. It becomes prevalent at night and can cause disruptions in your sleep.

How to fix it:-

To date, no cure has been found for Restless Legs Syndrome. However, you should be able to reduce the discomfort and minimize symptoms by making changes in your diet, taking doctor prescribed iron supplements, and using heat pads. 

Also, limiting the intake of alcohol and caffeine is known to help to some extent.

Physical activity like stretching and walks, massaging your legs are known to help in reducing the symptoms.

3. Sleeping hot

Our bodies start to cool down naturally when it is time to sleep and stays cool during the various stages of our sleep.  Heavy bodies usually sink deep into the mattress which prevents proper regulation of air and result in your body heating up and making you uncomfortable and disrupting your sleep.

How to fix it:-

You should have the right mattress that has more breathability and can regulate the air so that it can help you to stay cool throughout the night while you are asleep.

Innerspring and hybrid mattresses are known to have more breathability and can keep you cool through the night than the foam ones.

Mattress covers and bed sheets made of organic cotton have more breathability.

In case if you want to buy a mattress, check out this guide from SleepStandards.

4. Acid reflux

Heavy people are at higher risk of suffering from acid reflux because the muscles of the esophagus become weak that allows acid from the stomach to push back up to the esophagus.  Acid reflux creates a burning feeling in the chest and stomach and causes discomfort, it worsens at night when you’re lying down because your posture allows it to happen easily.

How to fix it:-

You should elevate the position of your head by keeping extra pillows or using an adjustable bed in such a way that can prevent acid reflux.

You should avoid eating spicy food that can trigger acid reflux and should eat your meals 2-3 hours before your bedtime.

Also, wearing loose pajamas is known to help in preventing acid reflux.

5. Lower back pain

Some studies have found that 70-80% of people develop back pains at some point in time during their lives and heavy people are at higher risk of developing lower back pain sooner in their lives that affects their sleep health.

How to fix it:-

A mattress that has a firmness level anywhere between medium-firm and firm should help you to keep your spine aligned when you are asleep. A mattress made of natural latex should be able to provide more comfort and added support to your back.

Also, sleeping on your side should help you to keep your spine in neutral alignment and not create pressure points on your back.

Conclusion

Sufficient good quality sleep is vital for your physical and mental well-being. Heavy people should follow these 5 tips to avoid any sleep-related health issues because of insufficient good quality sleep which may result in you developing life-threatening diseases. 

 

Additional Reading:-

Tips on How to Sleep Through The Night
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