The Best and Worst Foods to Eat When You're ill

Even if you have done your best to fight the winter blues and miserable flu is inevitable everyone will get at least a soft snort at some point during the cold and flu season. And even though being stuck at home with a fever will warm our body - seemingly nice when the outside temperature is below zero - it's not exactly as nice as the warm sun on a beautiful beach some part. With the flu season peaked in February, it's time to stock up on food and drinks that will get you back to tip-top shape in no time.

When we are sick, the body needs more calories to function normally. The body has to work harder than normal when we are sick, to fight against infection, especially with fevers (when facing the body temperature rises, too). To do this effectively, it needs to maintain high energy levels (which can be difficult when it is already working so hard). That's why eating well a sick body is an essential part of getting better. 

It is important to keep regular hours for food when they are sick because of consuming fewer calories than normal can limit the body's ability to heal. In fact, studies suggest reducing caloric intake during illness not only increases susceptibility to influenza, but also aggravates the symptoms and lengthens the duration of the disease . 


Although a case of cold or bad nasty flu could ruin your appetite, it is important to stay well fed and hydrated. Eat smaller portions of food more often (and listen to your body to determine when you're really hungry), it is easier to feed us regularly through the recovery process. The best foods to eat keeps us hydrated and give your body extra energy and nutrients to stay strong (without aggravating tummies or respiratory systems clogged-up).

Foods To Eat

The best way to kick a cold is to drink plenty of fluids and eat immunity-boosting foods. Here are some of the best items out there:

Broth-Based Soup

It's not just old wives' tale - chicken noodle soup can actually help relieve a cold: Chicken contains an amino acid called cysteine​​, which helps thin mucus in the lungs, and the hot broth helps keep the lines nasal wet, avoid dehydration, and fight against inflammation of the throat. In addition, other ingredients can help the body blow cold stopping congestion and inflammation in their tracks.

Hot Tea

Hot liquids can soothe a sore throat and relieve congestion, so drinks like freshly brewed green tea - which is rich in antioxidants fight against infection and supports the immune system - or hot water with lemon are ideal to stay hydrated while helping the stuffy nose.

Citrus Fruits

It is a myth that vitamin C can cure the common cold, and there really is not much scientific evidence supporting the theory that it will reduce the duration or severity of colds, either. However, while citrus fruits may not be a panacea, the soft white layer of skin from oranges, lemons, grapefruit, limes and contains flavonoids, which may help boost the immune system and are perfect for accelerating the recovery

Popsicles

Staying well hydrated during a chest cold can keep the mucus and help reduce congestion. While it is generally better to eat fruit than drink, popsicles are great as another way to hydrate and are particularly easy on the throat. Bonus points if they are 100 percent fruit juice, or made ​​from whole fruit!

Spicy Foods

Spicy foods can make our noses run and our eyes water, but they are also effective natural decongestants. Eating peppers, wasabi, horseradish can help relieve the symptoms of congestion

When it comes to stomach issues (that can accompany the flu), eating bland foods that are easy to digest and staying hydrated are the best defenses for a quick recovery. Here are some of your best paris:

Crackers and Toast

Plain crackers and toast unsalted or lightly salted are simple, bland foods that are easy on the stomach. These starchy foods will not aggravate the stomach and can help stabilize digestion (which is especially useful after vomiting).

Bananas

Bananas are rich in potassium, which is often depleted during bouts of sweating, vomiting or diarrhea. They are easier to digest (A + for bland food!), May help lower body temperature, and can help replenish electrolytes lost

Ginger

Research has shown that ginger is very effective in the prevention of nausea and other gastric ailments and soothing (such as constipation, bloating and vomiting). Drink ginger tea or ginger ale flat (to avoid disturbing the stomach with carbonation) can help you stay hydrated while soothing an upset stomach.

Foods to Avoid

Since most vulnerable of the body in case of illness, it is best to avoid foods that put the body in excessive stress. Some foods can make the unpleasant experience of being sick even worse. Here are some of the gap:

Spicy and Acidic Foods

Although spicy foods may be good for nasal congestion, they can also be rough on the stomach and cause more pain and discomfort. Avoid them if you experience stomach upset.

Anything High in Sugar and Fat

High intake of sugar can suppress the immune system and cause inflammation, foods high in fat, on the other hand, can be more difficult to digest compared to carbohydrates and protein, and can trigger stomach pain More.

Dairy (...maybe)

The rest of the jury on this one, but many people believe that the consumption of dairy products can promote the production of mucus, which could worsen the congestion in case of illness. However, current research indicates that this may in fact be due to a placebo effect. [14] But regardless of whether or not changes in the amount of milk we actually produce mucus, drinking, it can create the feeling of thick mucus, so if that bothers you, it can not hurt to avoid milk when are sick. 


The next time you feel a little less time, make sure to take plenty of rest and plenty of fluids and consider incorporating some of these foods in your diet to experience impressive faster - or at least more to comfortable - recovery.

Some Tips for Exercising in Summer Heat

Summer is the perfect time to go out and have fun. This is one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun on the outside, if you are swimming, running or cycling. 

But the summer heat can be a problem if you're not careful, especially in areas where extreme heat and humidity. 

After experiencing the Badwater Ultramarathon (a 135 mile race through Death Valley) and the Marathon des Sables (six days, 152-mile endurance race across the Sahara Desert), I learned a few things about exercise in the heat. 

For me, the biggest problems remain hydrated and maintain electrolytes and salt from my body. When you sweat, your body loses not only water but electrolytes and salt, too. This delicate balance of water and electrolytes is essential to keep your body functioning properly. 

If you do not drink enough water, you can get dehydrated and dizzy and nausea. If it is not recognized, dehydration can even lead to kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures and even death in extreme cases.

You can not be run in the desert, but there are some things to keep in mind when it comes to exercising in the heat:

The time of day is important.

Unless you're training for an event that takes place in the heat of the day, avoid exercising 10:00 to 3:00 p.m. This is the hottest part of the day. In general, the morning is the best time to workout, especially if it's going to be hot that day

Wear loose, light-colored.

The light color will help reflect heat and cotton material will help the evaporation of sweat. You can also try specially designed "hi-tech" under shirts and shorts running. They are often made ​​from material designed to keep you cool.

Sunscreen is a must.

I use SPF 45 just to be safe. It is important to protect your skin. You can get burned and suffer sun damage to your skin, even on cloudy days.

Stay hydrated.

Before you go out, drink a glass or two of water. Bring a bottle of water or even a hydration pack like CamelBak. Take a drink every 15 minutes, even if you are not thirsty. When you've finished your workout, a little more glasses of water.

Replenish your electrolyte and salt intake

during the exercices. I like to use SUCCEED capsules - small single packets of sodium and electrolytes that keep my system in check.

If you can, choose shaded trails or pathways

that keep you out of the sun

Check the weather forecast 

before you start your workout. If there is a heat advisory, which means high ozone and air pollution, you can drive in your session. These pollutants can damage your lungs.

Most importantly, listen to your body.

Stop immediately if you're feeling dizzy, faint or nauseous.

Easy Tips For Summer Weight Loss

It is easy to hide a few extra pounds with a big sweater. But when temperatures and skirts and shirt sleeves town, there is nowhere just for pudge to hide. Here, things that will help you get in shape for the summer without having to break a sweat.

Get Away From TV And Computer

Multitasking while you eat means you will not be as satisfied, a recent study by the American Journal of Clinical Nutrition found. Some of the study participants ate while playing computer solitaire, while others ate without distraction. The results? The game-players were worse at remembering what they ate and felt much hungrier after.

Drink Wisely

At the end of a hot day, it is easy to go down a few frozen or chilled sangria just to stay cool margaritas. But it is packing on hundreds of calories. If you want a cocktail, instead of trying tequila and soda on the rocks. When a glass does not like a Slurpee (we watch, mango frozen strawber-rita!) You sip slowly and take in much less calories, says Stephen Gullo nutritionist.

Have a Good Night's Sleep

In a recent study, ten overweight volunteers have a diet while sleeping 8.5 hours per night for two weeks and only 5.5 hours per night for another couple of weeks. (During the day, their levels of diet and activity were exactly the same.) In both cases, the average weight loss was 6.5 pounds, but when the group slept less, they lost less material fat (1.3 pounds against 3 pounds), and felt hungry.

Eat Spicy

Capsaicin, the compound that gives pepper its heat, accelerates metabolism, according to a recent study by David Heber, professor of medicine and director of the Center for Human Nutrition at UCLA. Participants received either a placebo or supplements of capsaicin bland daily for four weeks. The supplement group burned more fat for several hours after a meal, and they burned about 100 to 200 calories more per day, says Heber. Bonus: Spicy foods can trigger a feeling of fullness sooner than bland foods.

Plan Your Meals

Think through exactly what and when you eat your meal can make you more likely to stick to your diet goals, according to a study in psychology and health. In a study designed to encourage healthy eating, all participants ate more fruit for a week, but those who have a concrete plan, written down, and see how they would perform the action, when, where and how they would buy, prepare and eat twice as much fruit fruit eaten as those who simply tried harder.

Show Some Skin

As it warms up, do not fight the urge to wear a short skirt micromini can help you avoid indulging. "Studies show that women who wear loose clothing eat more," says Jana Klauer nutritionist

Don't Let Your Shoes Do The Work

Think you can cut your regular mile walk in half because you wear Skechers toning or tanks? Not so fast. Researchers at the University of Wisconsin-La Crosse found no difference in heart rate, calories burned, or muscle activity when study participants were compared with their shoes on a regular race treadmill.

Avoid "DIET" Foods Sweetebed With Sugar Alcohols

They can cause stomach bloating. (Search "-ol" endings on ingredients such as sorbitol.) And it is not just food; even a lot of sugarless gum and mint contain the culprits.

Drink Coffee

Studies show that caffeine speeds up metabolism, as do coffee polyphenols, according to researchers from Kao Corporation of Japan. (Remember that you can cancel the effects if your coffee with whipped cream and caramel.)

Best and Worst Foods of Summer

It is a kind of myth that summer means more exercise and healthier food choices for all. A revealing study found that children gain weight three times faster during the summer than they do the rest of the school year, thanks to a steady diet of junk food and video games. 

And then there is no comparable stats on adults and weight gain, barbecues, state fairs, and food vendors waterfront offer a multitude of temptations. Here was the food, you should always avoid and healthier options you can feel free to enjoy.

Let's start with the Worst

• Ice cream sandwich

What's better than two sandwich cookies with vanilla ice cream, especially when cookies are chocolate chips? Well, in fact, almost everything is better for you, because this treatment usually packs about 500 calories and gets a whopping 60% of melts in your mouth flavor of saturated fats. 

A better idea: Make your own ice cream sandwiches with less fat sorbet.

• Fried dough

A staple in the summer fairs and carnivals, fried dough is simply nutritional napalm and belongs to our list of 50 foods fatter In States permanently. 

Fried flour, butter, shortening and sugar may seem like something you can get away with once or twice a year, but keep in mind that fried and battered foods are among the worst sources of trans fat. 

Although trans fats can be tasty, it raises bad cholesterol, lowers the good kind, and can increase inflammation in your body. Bottom line: fried dough is not part of the diet of everyone.

• Corn dogs

What state invented the corn dog? Texas claims to have unveiled this bomb deep fat dried at a state fair in 1942, but Minnesota wants credit too. But why brag? Everything fried is usually best to avoid, but this snack is in its own category, packing 20 grams of fat and loads of sodium. 

A better idea: Choose a hotdog less than 150 calories and 14 grams of fat and sodium limited to less than 450 milligrams. And having a small grain bread.

• Lobster rolls

If lobster rolls sound like a lean and healthy alternative to a burger, consider how these treats are assembled sea: lobster mixed with mayonnaise, then nestled in a bun buttered white bread for a sandwich fatty clogged weighs over 400 calories, more than half of the fat stems. 

A better bet: Try to make lobster rolls at home, where you can just use a hint of low-fat mayonnaise, put them on a whole wheat bread, and limit or even eliminate the butter.

• Fried clams

Some fried clams are to share with friends, but do not make a meal of them. 3/4 cup serving of the fried seafood packs nearly 500 calories and a whopping 26 grams of fat. A better bet is to eat cooked but not fried. 

Pack cooked protein and are one of the best sources of vitamin B12, which is vital for a healthy nervous system clams and prevent anemia.

• Ribs

Ribs come in all shapes and sizes, but no matter how you cut it, a coastal restaurant should stay out of your summer menu. A quarter pound of beef or pork ribs weigh 288 calories and are loaded with saturated fat, and you have before you slather on the BBQ sauce. 

When cooking ribs at home, place the sauce in favor spices low in fat such as mustard, garlic and chili powder. They will add delicious flavor without many calories. 

Try our barbecue rib recipe as an appetizer. Before cooking, be sure to cut off any visible fat and keep portions small.

• Daiquiris

Daiquiris its light and refreshing, nutritional profile Their goal is large and inflated. A Strawberry Daiquiri 8 ounces, for example, includes more calories than a hamburger and double pancake is loaded with fat and sugar! 

Purpose there are plenty of drinks to enjoy the healthy pool, with or without alcohol.

• Onion rings

While the onion rings do not sound like the worst health choices you can make, once the onions are dipped in flour and eggs thrown in a fryer, then salted, the result is a food disaster . 

A much better idea: Try a Faux Fry! Coat onions with egg whites and a mixture of grated Parmesan cheese, flour, whole wheat panko breadcrumbs and sliced​​. Spritz cooking spray and bake in an oven at 450 degrees for about 15 minutes. 

Crispy, healthy, satisfying ... you'll never eat fried onion rings again!

We Are Done From The Worst ... Let's Start With The Best :

• Corn on the cob

Corn on the cob without butter or salt is high in fiber, foods low in calories. We like shaving off the cob in salads, use it for healthy salads, and grill - just not too much butter! 

Tip: choose the yellow variety on the white kind for added vitamin A

• Watermelon

Skip some watermelon in your mouth is a great way to rehydrate after a long day in the sun. 

True to its name, the watermelon is 90% water. It is also a better source of lycopene fight against cancer than raw tomatoes. At only 44 calories per cup, there is no reason not to bite into this summer fruit.

• Fresh iced tea

Tea has zero calories, loads of antioxidants, and can even help you lose weight. To get the nutritional benefits of tea, you really need to do it yourself and do not go to the bottled variety. 

Black or green, if you make your own using a tea bag, ice is just as beneficial as hot.

•  Fruit salad

Summer is high season for berries and colored stone fruit, and fruit eaters tend to weigh less than people who do not enjoy fruits! 

If this is not enough to get you on the farmers market, red fruit, violet and blue are important antioxidants and vitamins sources, and some, especially berries, wrap up a third of your needs daily fiber per serving. 

• Gazpacho

In the summer months, the last thing you want is to stir a pot on a hot stove and insert it into a steaming bowl of soup. Cold soups are a perfect solution for many of our recipes all you need is a bowl to prepare! 

Gazpacho is filled with healthy foods like peppers, tomatoes and cucumbers, which make a tasty soup yet light ingredients.

• Grilled chicken kabobs

Easy to throw on the barbecue chicken skewers are packed with protein but low in calories, fat, carbohydrates and. 

When you add vegetables (like zucchini, peppers, squash) to your roster, you add delicious flavors of summer and loads of antioxidants. 

Vitamin C red peppers lunches are a big plus, because they become even softer on the grill and half a cup provides only 14 calories. Another option: Dip chicken skewers with yogurt in sauces, as in this simple summer yogurt and spices, Chicken Skewers flat.

•  Zucchini

Raw, grilled, rolled, sliced ​​or diced, zucchini is the perfect summer vegetable. At only 20 calories per cup, it has zero fat and cholesterol, and 35% of your recommended daily intake of vitamin C.

• Shrimp cocktail

Ideal for a snack mid-afternoon cocktail at a party, or for a light lunch, shrimp are rich in protein and low calorie way to get excited. They provide about 14% of your recommended daily intake of iron, and a portion of 3.5 ounces is less than 100 calories. 

We like topping on salads, eat them plain or grilling

Easy Tips To Have Glowing Skin This Summer

Summer is back with a bang and we are pleased that the days and nights cooling bone numbing are finally over. But now we must prepare for the heat, sweat and skin problems that come with it. Human skin is extremely sensitive and the sun was glaring makes things worse for us. UV rays from the sun damage our skin and can lead to disastrous results if they are not well taken care of in time. Lifehacker India has compiled a list of the top 5 tips to help you get glowing skin this summer. Follow these to protect you against the harmful effects of the sun while you get a glowing skin that you will love to flaunt.

1. Keep yourself hydrated

Water is the key solution for the majority of our skin problems. Furthermore quench your thirst, water really works wonders for your skin. Natural products such as coconut water, fruit juice or just a glass of cold water is all you need to keep you well hydrated. It also detoxifies your skin and keeps it soft and supple, just the way you want.

2. Cleansing

Cleaning gives your skin the moisture it needs, and also maintains clean and free of dead skin cells. If you use the trademarks, look for cleansers with Aloe Vera and Cucumber bases. You can also mix yogurt and honey to make a natural cleanser that will cleanse and moisturize your skin. Wash in cold water for added benefit.

3. Toning

After cleaning, the next step for a perfect glowing skin is invigorating. While cleaning frees your skin of unwanted toxins, toning ensures that your skin remains strong throughout the summer. It gives your skin the moisture it needs, and also keep it clean and free of dead skin cells. The level of the pH of the skin is also balanced with tone, leading to a healthy skin. Glycerin and rose water, when mixed, work as a toner made ​​perfect home. Tone your skin with this mixture before going to bed will not only give you a healthy skin, but also take care of pimples and other skin problems that worry 

4. Moisturizing

When the sun shines on you, it sucks moisture from your body and skin, which can be extremely harmful in the long term. To prevent dehydration of the skin, make it a point to moisturize your skin as well. Water based moisturizers should always be preferred to those based on oil as waste oil may not suit your skin type.

5. Yoga

All the above steps will keep your skin glowing during the summer, but yoga, undoubtedly double benefits. Morning yoga exposes your skin to fresh air. It also increases blood circulation in your body and stimulates the blood supply. If you can not spend much time for yoga, make sure you walk as much as possible during the day. This will also help your blood circulation.

Stomach Hurts After Running

Abdominal pain is a very commonly seen in runners problem reports from Rice University. The pain often occur as a result of the vigorous breathing and lack of oxygen supply to the muscles of the stomach. Slow and massage the abdominal muscles are known to relieve stomach pain in runners. Research suggests that 60 percent of runners suffer from some form of stomach pain when running.

 Runners' cramps are frequently called side stitches. In the medical world, a side stitch is called exercise-related transient abdominal pain (ETAP). A side stitch usually occurs in the right side of the abdomen, and is described by runners as a sharp, stabbing, cramping, aching or pulling pain.

Causes

 There are many causes of stomach pain in runners. According to the Daily Racing Tips website, dehydration can cause stomach pain. Failure to drink enough water before, during and after a race cause electrolyte imbalance in a slide. This imbalance leads to cramping because the muscles are not working properly. Muscles need lubrication and detoxifying effect water supply. Fatigue and extreme conditions are other causes of stomach pain. Fatigue can lead to poor running form, which can in turn lead to poor breathing patterns. As a result, riders may experience cramping. When running in extreme cold or heat, the race is harder on your body. Extreme conditions focus on the muscles, making breathing more difficult.

Pain Relief

 To relieve the pain of the stomach caused by the stroke, you should stop running (if you do not already have it), press or massage the area cramped. Rice University also recommends exhale forcefully by pursed lips. You can also access your hands above your head and stretch for a few minutes. Try to breathe expanding your abdomen instead of your chest swell.

Prevention

 To avoid side points to strengthen your core muscles. Examples of basic exercises are strengthening Pilates and yoga. You should also practice breathing with your stomach muscles rather than by expanding your chest. Avoid eating heavy meals before a race, drink lots of water, warm up properly and practice as walking.

Warnings

 Always consult your doctor if you experience side points that worsen or do not disappear. Pain radiating to the neck, nausea or vomiting and stomach cramps should be evaluated by a doctor immediately.

Keep Your Weight Under Control

Are you interested in losing those unwanted extra pounds? Are you tired of going on and off in your dieting efforts? Would you like your weight under control? If this is the case, go on reading this guide will certainly be useful for you.

FEED HEALTHILY:

Go on a diet does not mean you need to feed your body only with a few leaves of lettuce boring. Instead, go on a restrictive diet will only discourage you easily and you will tend to fall into the temptation of cravings. Avoid fatty and oily foods, pre-cooked and processed foods as much as you can. Pack your refrigerator with tons of fresh fruit and vegetables, skim milk dairy products and lean meat.

WATER!:

Drink your eight glasses of water every day. It keep you hydrated, your skin is beautiful and with a healthy glow and make you feel less bloated. Water will help your kidneys flush more often and therefore you will lose the water you are retaining in your body.

EXERCISE!:

Or if you want to get rid of some weight or if you want to keep it stable, do as much aerobic exercise as you can. From walking to running, swimming and dance, there are many aerobic activities you can do. As you can see, it is not necessary at all, in many cases, to go to the gym, a nearby park can be great places to shake your body.

REDUCE:

Reduce your daily intake of sodium because it makes you feel bloated and mount your blood pressure. Also avoid saturated and trans fats and avoid sodas as they are delicious but fill your body with empty calories.

Ways To Sleep Well

Get a good night's sleep is one of the most important things you can do for your health and wellness things. Adequate sleep gives your body time to recover energy and stress of the day and helps you stay sharp and focused throughout the day. If you have already found a way to sleep, but have trouble getting a good night's sleep (i.e, start, turn, wake up more than once), there is much that can be done to ensure a good night's sleep!

THE STEPS

Avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleep patterns, as well as go to bed

• If you find that your grumbles for food and stays awake, stomach has a light snack about an hour before bedtime. Avoid foods high in carbohydrates or sugar, but foods like turkey, yogurt, soybeans, tuna, and peanuts contain tryptophan, which can help the body produce serotonin, to relax.

Switch to decaffeinated coffee. Avoid black tea, cocoa, and soft drinks with caffeine, especially at night. Caffeine keeps you awake even if you drank earlier in the day, and its effects can last up to 12 hours. Avoid products snuff in the evenings too.

Don't drink and sleep. Try to avoid drinking water or other liquids one hour before bedtime, but be sure to drink at least two liters of water throughout the day.

• A well hydrated body does not wake thirsty in the middle of the night, but drinking a big glass of water right before bed, and you'll be in the middle of the night to "de-hydrate."

Take a warm bath. Sometimes a hot shower can relax your body and feel clean. Studies suggest that the bath relax have good results in elderly (67-83) and younger (17-23), which provides at least three hours of good rest with lower movements without bathing.

• You should try to make the bathroom a couple of hours before going to bed.

Turn out the lights.When the time comes to hit the sack, keep the room as dark as possible. Exposure to light during the time that you're supposed to be sleeping can disrupt your body's internal clock. It is one of the main keys to the body that is either sleep time or wake time. This has been documented in studies surrounding circadian rhythms.

• If you need to have light in the room, for example, are in a strange house and you do not want to use the Braille method to find your way to the bathroom at 3 am using a very dim night light. Pull the blinds or closing the blinds to prevent outdoor lights or the moon sometimes shine in. If you wake up and see any kind of bright light, you will have a much harder time falling back asleep .

Try to eliminate all other sources of light.This includes windows, LED clocks , computer lights , cable boxes , and other devices with flashing , bright and LED lights . You can cover them with thick paper, cloth covers , tape, or simply disconnect . Not only will you get a good night's sleep , you will save electricity.

• If you need a light at some point in the night , the red lights will not affect your night vision . Pilots flying the use flashlights at night with red lenses so that their night vision is not destroyed by the white light.
• For a truly relaxing evening, ready for bed , then put ambient music , and instead of incandescent lamps, more light candles in your living room and your bedroom . For the last 15 minutes to half an hour , practicing meditation , focusing on relaxing your body. When it's time , extinguish the candles you make your way to the bedroom . Your home will get progressively darker until the last candle is extinguished.

 Sleep in a different position.Changing your sleeping position can make a huge difference in the quality of your sleep. You may think it is impossible to control the position you sleep in since you are not fully aware of what you do , but it is possible to change . It can make a huge difference in how you sleep and feel in the morning. When you go to sleep or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual :

• Keep your body in a " median line " position , where both the head and neck are kept roughly straight . Do not use a pillow that is too thin, and causes your head to tilt down toward the mattress. Also, do not stack your pillows so that your head is propped at an angle.
• Place a pillow between your legs if you sleep on your side . This will support your hips and make this more comfortable position.
• Place a pillow under your legs if you sleep on your back .
• Avoid sleeping on your stomach. It is difficult to maintain the correct position, and it is more likely to cause aches and pains . If you want to sleep on your stomach , put your pillow under your hips rather than your head.

Tell your doctor.if you think you may have a sleep disorder. Some disorders are the most common sleep insomnia, narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with one of these conditions, your doctor will recommend treatment accordingly.