The position you sleep in during the night can have a major effect on the quality of your sleep and health. Sleeping on your back is considered to be the best, that is why you need to learn how to sleep on your back.
There are so many benefits that come from sleeping on your back as compared to all other sleeping positions. It is sad to note that most people do not actually sleep on their back. If you don’t sleep on your back, you should train yourself to do it.
The following are great tips for sleeping on your back:
- Use positioning pillows
Having extra pillows in your bed while sleeping can really help you to stay in the specific position you want. You can place pillows under each arm as well as under your knee so as to ensure proper alignment of your back.
- Study how you currently sleep
If you do not sleep on your back then you probably sleep on your side or on your stomach. The reason as to why you find yourself sleeping in the position you currently sleep in is because it feels comfortable to you. Identify the comforts that you get from your current sleeping position.
- Apply these comforts
Once you identify what attracts you to sleep on your side or stomach, try and apply these comforts to sleeping on your back. If you are able to get the same comfort when sleeping on your back as you do sleeping on either your side or stomach, then you will probably stay in that sleeping position all night.
This step will require you to get a little creative as recreating the exact feeling you get when sleeping in your most comfortable position can be a bit challenging. This step will take quite a bit of patience and persistence from your end.
- Be persistent
You cannot change your sleeping position overnight; it will take time and a lot of discipline. If you try sleeping on your back when you get to bed and then you find yourself on your side or stomach during the night, you should get back on your back.
This may happen a few times during the night as you are retraining your body to associate a different sleeping position with comfort. This can take you a couple of days to achieve so you have to practice a bit of patience.
- Eliminating lower back pains
Most people avoid sleeping on their back because it causes some pressure on their lower backs which can even result in some pain. You should stretch your hip flexors before getting into bed to help with this problem.
You can also try placing a pillow below your knees which will help keep you in place and also alleviate the pressure on your lower back and hips.
- Spread your legs a bit
This will help in reducing the pressure on your lower back and hips. The more comfortable you are the more likely you will be to sleep on your back throughout the night.
- Get a firm mattress
If your mattress is a bit worn out and has formed to the shape of your body, it may be a bit uncomfortable to sleep while on your back. You need to get a firm mattress that will offer adequate support for your back.
- Get support for your neck
When your neck is properly supported it will reduce pressure on your spine. A firm pillow will prevent your neck from rolling back unnaturally or hyperextending. It will also ensure that your spine remains straight.
- Don’t eat a heavy meal before going to bed
When you eat a really heavy meal before bed it can get really uncomfortable especially when trying to sleep on your back. You should ensure that you eat a fairly light meal at least two hours before getting into bed. Avoid eating a lot of fatty acids before bed as they can be very heavy on your digestive system.
Benefits of sleeping on your back
Most people don’t know that sleeping on your back is actually very beneficial. It has more health and beauty benefits when compared to all the other sleeping positions combined.
The following are just some of the benefits that you will get from adopting this new sleeping position:
- Reduces formation of sleep-related wrinkles. This is because there is no extended and repeated pressure applied on your face from your pillow.
- Sleeping on your back goes helps in draining fluid from your eyelids thus your eyes appear less puffy in the morning.
- This sleeping position reduces your face’s contact with bacteria that can be found on a dirty pillowcase. This will keep your skin healthy and prevent any skin related problems.
- Sleeping on your back will help to keep your spine, neck, and back in proper alignment. This will prevent some of those aches and pains that you get when you wake up in the morning.
- This sleeping position helps to extend the life of your mattress as the weight of your body is evenly distributed across the entire mattress.
I know that at the start of this discussion most of you thought that getting yourself to start sleeping on your back was going to be an impossible task. You should always remember that sleeping positions are habits and habits can always be broken. All you need to do this is having the drive and being consistent.
The tips on how to sleep on your back that are listed above are easy to follow and don’t require any professional know how. If you never knew that the sleeping position you have been sleeping with all your life has more disadvantages than benefits.
Let us all start sleeping on our backs so we can reap the numerous benefits that it has to offer each one of us.
Thank you for taking your precious time to read this.