A good night’s sleep isn’t just about how long you sleep — it’s about how you sleep.
According to Argentine cardiologist Jorge Tartaglione, even small changes in your bedtime habits can make a big difference.
Sleep on your side to stop snoring
Snoring often happens when your tongue falls back and blocks your airway — especially if you sleep on your back.
Sleeping on your side helps open up the airway and significantly reduces snoring. This small shift in position can drastically improve your sleep quality.
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Avoid back pain with a pillow between your legs
Bad sleeping posture can trigger back pain. Jorge Tartaglione explains that lying on your back or stomach flattens your spine's natural curve, causing discomfort.
Sleeping on your side with a pillow between your knees supports proper alignment and reduces pressure on your lower back.
Prevent acid reflux while you sleep
If you suffer from acid reflux, your sleeping position could be making it worse.
Sleeping on your side helps keep your esophagus positioned above your stomach, which makes it harder for stomach acid to travel upward.
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It's a simple way to sleep more peacefully.
Say no to late dinners
Eating late can disrupt your digestion and interfere with sleep.
Jorge Tartaglione recommends finishing dinner by 8:00 p.m. to give your body time to digest before bed.
Eating too close to bedtime increases your risk of reflux and nighttime restlessness.
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Keep your bedroom completely dark
Even small amounts of light can interrupt your body’s natural sleep hormones.
The cardiologist advises sleeping in total darkness to encourage melatonin production and deeper rest. Use blackout curtains or a sleep mask to block out all light sources.
Take a short nap after lunch
Feeling drowsy after lunch is normal, and Jorge Tartaglione says a quick nap can be beneficial. But keep it short — ideally under 30 minutes.
Longer naps can throw off your sleep cycle and make it harder to fall asleep at night.
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Avoid sleeping on your stomach
While it might feel cozy, stomach sleeping puts strain on your neck and lower back. It can also restrict your breathing.
For better spinal health and improved airflow, ditch the stomach position and opt for sleeping on your side instead.
Use the right pillow for your sleeping position
Your pillow matters more than you think. If you’re a side sleeper, you need a firmer pillow that keeps your neck aligned with your spine.
The wrong pillow can lead to poor posture, headaches, and worsened snoring.
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Skip the screens before bed
Light from phones and tablets blocks melatonin production and tricks your brain into staying awake. Turn off screens at least an hour before bed.
Stick to a regular sleep schedule
Your body thrives on routine. Going to bed and waking up at the same time every day — even on weekends — helps regulate your internal clock.
This consistency makes it easier to fall asleep, wake up, and feel more alert throughout the day.
This article is based on information from Eltiempo.com.