In terms of sleep, we all have our little habits: on the back or the side, with or without a pillow, window open or closed, alone or with two. If, in general, it is the guarantee of a good night, it also happens that our position is not adapted to our little worries of health. Even if it is at the origin of some of them. We rectify the shot by adopting, if possible, a posture that relieves. Not to mention that there is not a single solution that suits everyone. So we try and see what works.

Which position to choose if I have acid lifts?

Why night? When lying down, gravity can no longer play its role and draw the food bowl down from the stomach to the intestines. Gastric acid, produced to digest food, stagnates, attacks the walls of the stomach and sometimes manages to move up the esophagus creating pain, burns in the throat and dry coughs.

The cocoon position: At first, raising the top of the bed by sliding dicos or wedges under the two feet of the headboard allows to tilt the mattress and fight mechanically against reflux. Our grandmothers said: " to digest well, it is better to lie on your left side" . The science confirms that acid reflux is less frequent and less severe in this position * than when sleeping on the right side or on the back.

Tips : Gastroesophageal reflux is the result of a hyper-rich diet associated with a lifestyle that leaves something to be desired: tobacco, alcohol, stress. We review the content of our plate (less fat, salt, spices, ...), we go soft on sodas, tea, coffee and chocolate that irritate the stomach, we eat light at dinner and Above all, alcohol and tobacco are crossed. One drinks a lot, in particular waters with a good content of sodium bicarbonate able to neutralize the acidity (Saint Yorre, Vichy, ...).

* Journal of Clinical Gastroenterology

Sleep well despite a blocked shoulder

Why night? When lying down, the weight of the body "presses" on the shoulder. Pressure that can cause pain or accentuate an existing problem. In addition, some positions may be synonymous with restful rest (sleeping on the back with arms in the air for example), they compress a good part of the tendons. Beware of the painful awakening!

The cocoon position : Not obvious to find. If we are hurt only on one side, we can always sleep on the other. Provided you have a cushion about as thick as the body to cuddle, history that the painful shoulder is supported. Another option is to sleep on your back, with your shoulder, arm and hand resting horizontally on a relatively high cushion. Finally, you can also place both arms on a wide cushion on your stomach to support the forearms and prevent the shoulders from going backwards.

Tips : To untie the upper body when you wake up, sit on the bed and inhale and squeeze the shoulder blades to open the rib cage. Repeat at least ten times for one to two seconds. One completes by interlacing the hands and raising very gradually the arms towards the sky.

A good night with the neck stuck

Why night? Stress pains continue us into our sleep. It's a little 'tense at the office, tense at bedtime'. In addition, certain positions, such as sleeping on your stomach under your pillow, "break" the neck and increase muscle tension.

The cocoon position: when you suffer from the neck, it is better to favor a firm mattress. Indeed, during the night, the body sinks more than the head in a soft surface and this difference in height aggravates the stresses exerted on the cervical. If you sleep on your back, you make sure you have a cushion thick enough so that the head does not pull back . The top? The ergonomic pillow which has a hollow for the head and a support for the neck. You can also keep your pillow classic and add a mini bolster, just below the neck. We do the same if we sleep on the side.

Tips : In the morning, you gently wake the neck by pushing your head backwards, the top of the skull towards the sky and keeping your eyes horizontal. We turn slowly to the right, to the left, then back and forth gradually gaining amplitude.

Better sleep when I have pain in my legs

Why night? When sleeping on the back, the weight of the quilt or blanket pushes the feet into flexion, and the immobility of the legs creates contractures. The extended position also promotes blood circulation disorders and pain in those with venous insufficiency. In this case, it is necessary to consult to know if one needs to wear stockings during the night.

The position cocoon (or ideal): On the back, with a cushion under the knees and calves to elevate the feet and promote venous return. You can also place a pillow directly under the mattress at the bottom, so you do not have to think about it. If possible, we do not sleep on the side, the legs on one another so as not to compress the one below and we opt for a light duvet and does not keep too hot.

Tips : Muscle cramps are most often signs of intense or prolonged effort, lack of minerals (magnesium) or lack of hydration. To help relax the muscles, stretch your leg, flex your foot and stretch gently.

What position to adopt if I have pain in the lumbar?

Why night? When you have back pain, it does not matter if it's day or night, finding a relieving position is a hassle. And often, immobility aggravates the pain.

Cocoon position (or ideal): ideally on the back because it is in this position that the weight of the body is the best distributed. A pillow placed under the knees and calves allows to slightly dig the lumbar and give some flexibility in the hip for comfort. You can also try to spend the night on your side, with your legs tense or bent, and a cushion between the knees to keep the spine properly aligned.

Tips : Move! Whether the pain is acute or chronic, activity is one of the most effective ways to combat it. To find mobility in the back in the morning, we put a foot on the ground and a knee on the ground and we advance the basin a few centimeters. We block for 30 seconds while breathing. To repeat two or three times.

How to sleep better when I have a stuffy nose?

Why night? If the nasal passages are blocked and they are not opened by blowing, the mucus stagnates and we find ourselves with difficulty breathing and dry mouth. Whatever the cause (cold, allergy ...), it's hard to fall asleep or go back to sleep.

The cocoon position (or ideal) : On the side, the head raised with two pillows (or more) to facilitate breathing when the bronchi are also a little crowded. An extra pillow is to be tightened so that gravity does not pull the shoulders back.

Tips : Beware of nasal sprays stuffed with chemicals and day / night tablets that exert an immediate vasoconstrictor effect. Alright it relieves but microbes and allergens remain "stuck" in the nasal cavity where they will multiply in peace. And here we go for a break that lasts. We put rather on the seawater, draining and which strengthens our immune defenses. This is not enough ? We divert the anti-snoring strips that force the nostrils to remain uncorked through a mechanical action. Not glam 'but devilishly effective.

* Co-Condor of the koss centers, www.kossparis.com