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Neck Pain after Sleeping - Causes and Tips to Ease
When you get up in the morning, you want to feel fresh and energetic to be able to get through the rest of the day. But waking up with neck pain can be a real dampener. A stiff and aching neck after sleeping is quite common and may repeat one time too many. But you can try simple ways to avoid it or at least minimise the pain.
Reasons Why Your Neck Hurts after Sleeping
It isn’t easy to believe that sleeping could cause pain of any kind. One would expect to wake up feeling rejuvenated, not nursing a pain; especially in the neck. There are a number of reasons for why this happens. Here are the causes of neck pain after sleeping:
1. Stiff Body = Stiff Neck
When you sleep, the body tends to become stiff because of long hours of inactivity. Sleeping in uncomfortable positions can affect your ligaments and tendons. The muscles in the neck become inflexible, especially if the body remains rigid in the neck pain sleeping position, in other words, a funny or awkward sleeping position.
2. Poor Sleeping Posture is the Culprit
The most common reason for neck pain from sleeping wrong is your sleeping position. If you like sleeping on your stomach, then you may have to ditch it right away. When you sleep facing the bed, the neck is turned in an extreme angle. This is sure to give you a nasty pain when you get up.
3. Your Pillow May Not be Your Pal
People spend a lot of time and energy trying to pick the right pillow. Not a small feat. A good pillow is that which maintains your nose, the head and the spine in a line. The neck and head bend awkwardly if the pillow is either too plump or too thin. Choosing a pillow that helps you retain a healthy head and neck position is important.
4. Your Mattress Adds to Your Misery
The mattress you sleep on can also add to your woes. If you use a very soft mattress, then chances are you aren’t maintaining a healthy position while sleeping. It may cause your body to sink in the bed, which, in turn, would bend your spine and shoulders uneasily. In all this, the neck would have to bear the brunt.
5. Pregnancy and Neck Woes
If you are pregnant, then an aching body isn’t new to you. You may experience neck pains due to hormonal changes in the body. These pains may settle down a bit. But the third trimester comes with its share of lower back ache which obviously affects the neck too. Added to that, a pregnant woman struggles to find a comfortable position to sleep in. That’s more bad news for the neck.
Besides these, if you suffer from arthritis or other chronic cervical pains or have had some sort of neck injury like whiplash, etc, then it is best to ask your doctor for advice.
Ways to Relieve Neck Pain from Sleeping
To relieve you of this neck pain, how to sleep must be seriously considered. With that and a few other healthy habits mentioned below, you can kiss the pain and sore neck goodbye.
1. Sleep on Your Back
Shavasana or the corpse pose of Yoga with both hands placed on the side is the best position to avoid any neck pain. This ensures that the back and neck are supported on the bed when you are sleeping.
When lying down, you should keep your legs and hands relaxed. The neck must be in line with the back and mustn’t fall to either side.
2. Sleeping on Your Side
This is another suitable sleeping position. This position ensures that the neck and back are in a healthy position and that there isn’t any unnecessary strain on the cervical spine, in other words, your neck.
3. Avoid Keeping Your Hand on Your Forehead
When you sleep with one hand on your forehead, the scalene muscles of the neck and the upper trapezoid muscles are unevenly activated. This results in misalignment as the neck gets rotated. Remember not to do so if you want to avoid a stiff neck in the morning.
4. Hands-on-Chest Position Should be Avoided
In this case, although the muscles on both sides are equally activated, the upper trapezoid and neck muscles tend to tighten up and cause numbness. It is likely that if you sleep in this position, you would wake up with a sore and aching neck.
5. Choose an Appropriate Pillow
The pillow you use can make all the difference. A pillow that supports the neck well is the best. It should be such that when you place your head, moreover, with every change in position, the pillow too must change shape. Also, ensure that you change the pillow if it starts to sags because of prolonged use.
6. Use Specific Pillows
For those who sleep on their side, it is advised to use a pillow that is higher below the neck than the head. Use a good neck pillow when travelling in planes, etc to support your neck and back.
7. Pay Attention to the Mattress
Turn your mattress from time to time so that it doesn’t start to collapse in just one place. Also, exchange your old mattress for a new one regularly so that it continues to support your back and neck in a healthy position.
8. Sleeping on Your Stomach is a NO
It may be hard to suddenly change your habit of sleeping on your tummy. But you will have to make an effort to correct your sleeping position for the sake of your neck.
9. For Pregnant Women
If you sleep on your back, then prop a pillow or two under your knees. Or if you prefer sleeping on your side, then place the pillows in between your knees.
10. Morning Stretches
Simple stretches or yoga can really make a difference. It will help relax the muscles and joints in your body and make them more flexible.
The nature of the pain and intensity may differ from person to person, however, these are simple ways to a peaceful sleep and a happy morning.
Morning Exercises to Ease a Stiff Neck
Unless it is chronic pain or some other serious ailment, there is little that exercise can’t take care of. A simple sore neck can be eased with the following exercises:
1. Head Drops
Stand straight and slowly drop your head to the right. Keep looking in front of you as you do this. Wait for 10 counts and then repeat on the left. Repeat the entire sequence thrice. You can stretch more by dropping the opposite shoulder for each side.
2. Up-Down Motion
Stand straight. Slowly lower your head and touch your chin to the chest. Wait for 10 counts. Next, tilt your head up. Wait for 10 counts. Repeat thrice.
A slightly more intense version is to lay chest-down on your bed such that only your head is over the edge of the bed. Repeat the up-down motion thrice.
3. Over the Shoulder
Stand straight and look ahead. Slowly move your head to look over your right shoulder. Wait for 10 counts. Repeat on the left. Repeat the sequence thrice.
4. Head Juts
Sit straight with your back erect. Push your head out and hold for 10 counts. Then push it all the way back and hold. Remember to keep your body upright. Repeat it 5 times.
5. Head Lifts
Lay down flat on a mat. Touch your palate or the roof of your mouth with the tongue. Now, as you count to 10, ease your chin towards your chest. Next, very slowly lift the head from the mat. Picture the base of your skull and imagine that your head is bending between the ears. This helps to stretch the muscles in the nape. Hold for 10 counts and relax. Repeat this for about two minutes. Be Slow.
FAQs
1. How Does Sleeping Position Affect Neck?
The sleeping position is a major factor that has a direct impact on the neck. Bad posture while sleeping can result in stiffness and pain. Your sleeping position determines the amount of strain the neck undergoes. It is best to always keep the neck and back in line with each other. This position is maintained while sleeping straight on the back or on the side. However, sleeping on the chest bends the neck in an unnatural position. This is the first step to a painful morning.
It is definitely not easy to break old habits of sleeping in unhealthy positions. It is also a fact that no matter what position you take when you go to bed, you will keep moving in your sleep. But the key is to put in some effort and make small changes.
2. Why Is It Important to Choose the Right Pillow and Mattress?
The only way you can maintain a good posture even while sleeping depends purely on where and what you sleep on. Your bed and your pillow will speak of that. It is very important to use the right pillow and the right mattress to get the correct and healthy sleeping position. A pillow too hard or a pillow too soft can strain your neck and back muscles. A sinking mattress will add to your suffering.
There are several cervical pillows and mattresses with ergonomic design. Depending on your requirement, you must choose the right pillow and mattress for maximum comfort.
So you see, a sore neck after sleeping is totally avoidable. It only takes a bit of care and some healthy lifestyle decisions. So ditch that sagging bed, buy yourself a good pillow and adopt a balanced sleeping position. Give your neck some much-needed attention. However, in the case of acute pain or if the pain refuses to subside, then it is best to consult the doctor.
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Yoga Asanas for Managing Pain in Your Body
Exercises for Back Pain
Is It Safe to Crack Your Neck? Read more
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Sensitive Ears in Young Children
Hyperacusis, or extreme hearing sensitivity, can be tricky to diagnose, mostly because the symptoms are more behavioural than physical. Little wonder an understanding about the signs and symptoms of this condition can hold you in good stead. Go through our points and be an informed parent.
Is the sound from a vacuum cleaner, car horn, or the rattle of pots making your child go in a tizzy? Unless of course your child has an innate sense of dislike for loud sound, the behaviour could hint at hyperacusis or hearing sensitivity. Because this condition has more behavioural than physical hints, we'll help breaking it down for you.
Sensitive Ears in Toddlers and How to Read the Signs
What is Hearing Sensitivity in Toddlers?
Hyperacusis, also called hearing sensitivity, is a condition where one develops increased sensitivity to a range of sounds that otherwise seem normal to most people. This leads to pain and discomfort. The condition is often seen in children suffering from autism, cerebral palsy, or Asperger's. Other ways a child can develop this condition is by way of head injuries, severe ear infections, viruses, and adverse reactions to medications.
What is the Diagnosis for Sensitive Ears in Toddlers?
In case you think something's amiss about how your toddler handles sound go seek an evaluation from an otolaryngologist. The doctor will take a full audiologic test and note down the medical history of your child to arrive at a conclusion. Apart from this a physician will make a medical evaluation too. Besides this, a simple hearing test can determine the condition too.
Behavioural Symptoms
Does your 12-month-old baby have sensitive ears. You can say a yes if your toddler, who can't express in words yet, becomes violent, cries, or screams in noisy places. Such loud places and sounds can make the child run away and even feel depressed. Such children can also find it tough to concentrate in school.
Physical Symptoms
The first physical symptom of hyperacusis in toddlers is the kind of reflex the child displays on hearing something loud. Is he cupping his ears, does he look bewildered, does he make repetitive sounds, or grows angry and throws things? If your child displays any of this not-so-normal behaviour, it needs to be evaluated.
What is the Treatment for Sensitive Ears in Toddlers?
Hearing sensitivity has no corrective surgical or medicinal intervention. However, sound therapy is an option. This therapy helps retrain the auditory processing centre of the brain to handle and accept normal everyday sounds. This'll require the child to wear a noise-generating device on the affected ear or ears. The device plays a string of continuous gentle sounds that the child gets used to hearing. After using the device for three months to two years, he might become less sensitive to normal sounds.
Sensitive hearing in toddlers can spiral into trouble if undetected for long. As a parent you should pay close attention to the warning signs. Encourage them to clap or play with musical instruments so they learn to adjust with sounds. Read more
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Here's Why You Should NOT Let Your Child Brush His Teeth Alone
It is normal for parents to be anxious and worry about their children’s health. But this feeling of anxiety tends to be really high especially if you are a new parent. Having little to no experience of raising a child, most new parents think that whatever they are doing for their babies is wrong, even when they are doing just fine. When you become parents, there are so many things about your child that will concern you - his eating habits, sleeping patterns, health, milestones, homework (when he starts going to school) and so on - that his dental hygiene would be the last thing on your mind. But it’s not something that should be ignored.
As per a report by the Centers for Disease Control and Prevention (CDC), most kids brush their teeth incorrectly. Yes, this may seem like a trivial reason for you to not let your child brush his teeth alone, but wait, there’s more. Kids usually tend to use too much toothpaste while brushing their teeth, which puts them at an increased risk of dental fluorosis (especially, if the toothpaste contains fluoride). Dental fluorosis is characterised by the appearance of white spots or lines on the teeth. This condition occurs in childhood when a child’s teeth are developing. When children ingest too much of fluoride while their teeth are developing, it puts them at a risk of dental fluorosis. Most toothpastes contain fluoride, which is essential for fighting dental caries and cavities, but too much of it can cause discolouration and pitting.
However, that doesn’t mean you should stop your child from using a fluoride toothpaste. Fluoride is an essential mineral for children and adults alike. It protects the teeth from acid damage and can help reverse the early signs of tooth decay. But overexposure to it in the first eight years of your child’s life increases his risk of being affected by dental fluorosis. Hence, as parents, it is crucial that you pay attention to your child’s oral hygiene right from an early age and keep an eye on him while he spreads toothpaste onto his toothbrush. Better yet, do it for him.
How Much Toothpaste Should Your Child Use?
While growing up, your child will most likely try to exercise his independence and would want to brush his teeth on his own. You can let him do so, as long as you make sure that he uses the right amount of toothpaste.
For children below the age of 3 years, the amount of toothpaste used should not be more than a smear or the size of a rice grain.
For children between the ages of 3 and 6 years, a pea-sized amount of toothpaste is recommended.
For anyone older, a ribbon-sized amount of toothpaste, spread along the length of the toothbrush, should be used.
Tips to Help Your Child Brush His Teeth in the Right Manner
Many parents struggle to get their children to brush their teeth in the right manner. Your child may not let you help him brush his teeth, but like every other responsible parent, you will have to intervene to teach him the right way of brushing his teeth as follows:
As mentioned, make sure that your child squeezes the toothpaste in the recommended amount onto his toothbrush. If your child is too young, you can squeeze the toothpaste onto his brush and brush his teeth for him.
Make your child hold his toothbrush in a way that the bristles of the toothbrush are at a 45° angle to the surface of the teeth while he brushes them.
Teach your child to brush his teeth in small circles and not aggressively.
Now, this is a tip to help you buy the right toothbrush for your child. Buy a toothbrush with soft bristles as harsh bristles can cause abrasions if used aggressively.
Most children tend to swallow some amount of toothpaste while brushing their teeth. Your child may also inadvertently swallow toothpaste sometimes, which could lead to an upset stomach or other health-related problems in him. To prevent him from swallowing toothpaste, try to angle your child’s head such that it’s facing downwards slightly, so that the excess toothpaste will dribble out of his mouth. And as mentioned above, use the toothpaste in the right amount.
Usually, children start brushing their teeth on their own by 6 or 7 years of age. If your child too has started brushing his teeth on his own, as a parent, obviously you’d be happy. Your child is meeting his milestones on time and has started brushing his teeth on his own, and you probably have one less thing to worry about; but think again, because he might not be doing it right. If your child is too young, it’s best not to let him brush his teeth alone. However, if he’s old enough to understand it, instead of standing guard every time your child has to brush, explain to him how much toothpaste he should be using. Once he gets the hang of it, you will have nothing to worry about; well, at least, not about his oral health!
Also Read:
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Fun Facts About Cars for Kids
Cars today are an integral part of daily lives, as they take us to places much quicker and safer than ever before. So, no wonder that kids are always fascinated by cars. It is magical for kids to ride on a four-wheeler car and increases their curiosity about cars.
The following article is a fantastic resource for youngsters and anyone interested in learning more about cars and automobiles.
History of Cars
People tried making cars that would run on steam in the 1770s. While some cars worked well, most did not. In the 1880s, inventors tried better experiments to make cars run on gasoline, steam, or even electricity. Karl Benz was the first to invent the car with a gasoline-powered engine in 1886. In the 1890s, Americans bought and drove cars made by Duryea, Winton Haynes, and others. On the other hand, Europeans believed and drove cars made by Benz, Panhard, Daimler, and others.
In the 1950s, the United States of America made, sold, and used maximum vehicles than the rest of the world. The Duryea brothers made the first modern car in North America, while Benz produced the first car. Henry Ford sold most vehicles to most people, and its Model T car put America on wheels.
For the last 120 years, cars have been through various developments, transformations, and improvements. This has resulted in the evolution of modern vehicles, not just passenger cars but also sports cars. Internal combustion engine helps power many automobiles and has seen a change where the engine can use gasoline or diesel to work. With the intent to reduce harmful emissions and consider other car pollution facts and statistics, automobile manufacturers across the globe are innovating and inventing sustainable electric cars.
What Are The Various Parts of a Car
A car has countless parts that work in perfect synchronization to make the car work and run. A single component, if malfunctioned, can affect the car's performance. It is a good idea to get acquainted with the most essential parts of a vehicle, along with its functions.
Chassis: It is the entire framework of the car upon which all other parts of the car are fixed and screwed unto
Engine: Internal combustion engine forms the core of any car. The engine has various parts: a crankshaft, spark plugs, pistons, valves, timing chain, and camshaft.
Battery: The battery provides electricity and power to make the electrical components work together. A car won't run without a battery.
Gearbox: The Transmission also has gears and gear trains that help the engine's torque to change gears and power the car.
Radiator: The radiator helps to cool the engine by removing heat through the coolant to pump back through the engine
Alternator: The alternator helps to charge the car's battery and power the electrical system when the vehicle is in motion
Front Steering and Suspension: This helps improve the ride, drive, and hold the car's grip. Ball joints, shocks or struts, tie rod ends, idler/pitman arms, rack, pinion steering system together make up the steering and suspension system.
Front Axle: Front-wheel hubs are attached to the front axle, which is part of the suspension system
Muffler: Its function is to reduce and muffle the noise produced by the car engine. One gets a quiet car riding experience due to the muffler.
Brakes: Brakes are primarily crucial for car safety. It helps to slow down or bring the car to a complete halt. Different brakes are disc brakes, drum brakes, power boosters, anti-lock brakes, master cylinders. These are attached to all four wheels of a vehicle.
Catalytic converter: It controls the emission system of the car. It helps transform pollutants and harmful gases into less harmful emissions before they come out of the car's exhaust system.
Tailpipe: The tailpipe, also known as the exhaust pipe, carried the exhaust fumes from the muffler to the outside of the car
Fuel Tank: This stores the gasoline that powers the car. It is safely located before the rear axle to avoid areas that could crumple in the event of a crash.
Rear Axle: Rear or back wheel hubs are attached, an essential part of the suspension system.
Rear Suspension: Like the front suspension, these also help improve the quality of ride of the car. It usually has shocks, ball joints, coil springs, CV joints, and ball joints.
How Do Cars Work?
On the outside, it would seem a driver operates the car by turning the engine on, pressing pedals to make the car move, and using the steering wheel to guide the vehicle to follow a route. However, all of this is part of a more extensive system.
Internal combustion engines power cars. The basic principle is igniting a small amount of gasoline, where the gasoline and air enter a tube-like cylinder through valves in the machine. The air and fuel mixture is ignited with the help of an electric spark that comes from the spark plug. As a result, an explosion produces gases to expand rapidly and push the pistons located at one end of the cylinder. The piston moves up and down as and when the gas continues to expand or contract. The movement of the piston is transferred to the crankshaft by a connecting rod. The crankshaft revolves back into its starting point and gets pushed upwards again. The crankshaft's continuous movement helps move the wheels that further propel the car to move forward.
Car engines generally have four to eight cylinders. The battery provides the required electric current and powers the gasoline gauge. Furthermore, it also helps to fuel the starter, lights, horn, windshield wipers, turn signals, etc. The engine powers up a car to move, and the power train helps to turn the car's wheels.
Other Information About Cars For Children
Here are some exciting and cool car facts that kids would love to read:
There are more cars in the world than the number of people.
There are as many as 30,000 parts in a vehicle.
One billion cars are currently being used across the world.
The battery stores the electricity for a car
Detroit, Michigan, is known as the Motor City of The Unites States.
World's largest car manufacturer in China.
While many may not know, Volkswagen is not a single brand. It owns multiple brands, including Lamborghini, Audi, Porsche, Ducati, Seat, Bentley, Bugatti, Skoda, Scania, and MAN.
Ferrari has a strict policy of manufacturing not more than 14 cars in a day.
Bugatti Royal Kellner Coupe, made in 1931 and costs $8.7 million, is the most expensive car ever made.
Toyota is the largest manufacturer of cars in the world. They manufacture 13000 vehicles every single day.
In The United States, more than 12 million cars are recycled every year.
A car is also known as an automobile.
When Hitler was in jail, he begged for a car loan from Mercedes-Benz.
Google has developed a prototype of self-driven cars that may soon be available for commercial purchase.
Self-Driven cars are a reality, and they would need a driver's license.
Allen Swift from Massachusetts is known to own the oldest living car for 82 years - the Piccadilly-P1 Roadster.
The first stoplight was installed in 1930, which included the red, yellow, and green lights.
Car racing became popular in The United States since 1910
Mary Elizabeth Anderson from America was the one to have invented the first windshield wipers.
Due to its aerodynamic downforce, Formula 1 cars can drive upside down in a tunnel at a speed of 120mph.
Ralph Teetor, who invented cruise control, was a blind man.
Hennessey Venom GT1 is the world's fastest car, with a top speed of 270.49mph.
75% of all cars ever manufactured by Rolls Royce are still on the road.
It is a criminal offense to drive dirty cars in Russia.
Japanese car manufacturers are Suzuki, Nissan, Toyota, Mazda, Mitsubishi, Daihatsu, Honda, and Isuzu.
Cars have been through a fantastic transformation from the time it was invented. Modern cars have air conditioning, airbags for safety, power windows, GPS computers installed, voice activation, instant starters, seat warmers, hands-free telephones, and automatic parallel parking despite needing regular car maintenance. They are available in a wide range of colors, shapes, and sizes. Electric cars are gaining popularity. Explore and discuss these facts with your kids who are car enthusiasts.
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Dr Ghouse has added a new answer
Trying To Conceive
10 hours ago
Q. #AskTheExpert hello dr.
baby planning kar rhi kuch tips btayiye conceive ho jaye
Dr Ghouse
Paediatrician
10 hours ago
A. it's a natural process ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
8 hours ago
Q. when baby is kick? I'm 13 weeks pregnant
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
8 hours ago
A. during first pregnancy you may feel the baby movements after 24 to 25 weeks of pregnancy and till then only mild flatters may be felt but which you may not be feeling if you are doing some work
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
8 hours ago
Q. I’m in my 31 week 1 day of pregnancy. What will be my delivery date??
As I have low lying placenta with grade 1 maturity.
Dr Ghouse
Paediatrician
8 hours ago
A. you had to correlate is ultrasound examination. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Expecting Mom due in 2 months
8 hours ago
Q. My hemoglobin is 6.4 from 28 weeks of pregnancy. Now I’m 31 weeks pregnant. What should I do?
Rashmi
Mom of a 9 yr 7 m old girl
8 hours ago
A. Haven’t when you having some kind of iron supplement because they’re very good during the time of pregnancy if you are not having one you need to start with and whatever tabs you take you should just take it with any good juice specially pomegranate juice that’s going to help in doubling the impact of the medicine that you’re taking secondly try and include more of Iron which diet like spinach broccoli beetroot pomegranate black rice sweet potato these things are exceptionally healthy for you to consume
Rashmi has added a new answer
Expecting Mom due in 2 months
7 hours ago
Q. This is my cbc report
Rashmi
Mom of a 9 yr 7 m old girl
7 hours ago
A. No there is nothing visible on my wall so I can really really cannot help you can you please repose the question once again providing all the necessary details as once I’m certain what are you talking about what’s mentioned in the report according to that I can provide you proper help on your question
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
5 hours ago
Q. #asktheexpert
now I'm 24 weeks. Sometimes I'm feeling pain in my thigh.
Dr Sameer awadhiya
Paediatrician
5 hours ago
A. For thegh query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Onlfine consultation can also be taken and the expert will give you the proper answer .
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