Sleeping position is highly linked to sleep quality. The fact that we spend nearly ⅓ of our lives sleeping or resting testifies to the essence of finding a comfortable and supportive sleep position. Everyone has a preferred sleeping position: some prefer sleeping on their side while others on their stomach or back.
Back sleeping may not be the most prevalent but provides the most benefits. From alleviating sinuses to improving your beauty sleep, the list continues. If you're a side or stomach sleeper who endures discomfort all night, you should think about switching to sleeping on your back.
Adopting a new sleeping position can be tricky, but you'll get accustomed to it with time. Here, you'll discover the tips and benefits of sleeping on your back. Keep reading!
How to Train Yourself to Sleep on Your Back
As mentioned earlier, switching to a new sleeping position might seem challenging, but it's worth it if you often wake up with severe back and neck pain. Back sleeping can help reduce lower back pain and relieve fatigue, promoting a good night's sleep.
Here are a few proven tips for sleeping on your back.
- Choose the Right Mattress
Keeping your spine aligned is of paramount importance if you need to learn how to train yourself to sleep on your back. Trying to sleep on your back on a sinking mattress will result in lower back and neck pain in the morning.
Choose a medium-firm mattress that contours closely to alleviate discomfort and uniformly distribute your weight for a good night's sleep. That said, we've discovered that the MAXYOYO Japanese futon mattress is great for back sleepers. With a thicker-than-average comfort design, this futon mattress proves comfortable and supportive for different sleepers.
The mattress is built with top-notch materials for excellent contouring, especially for those who want a mattress that cushions areas of high-pressure buildup along the spine. One feature that sets the MAXYOYO Japanese futon mattress apart from other futons is the breathable cover which eliminates heat retention. It's specially quilted into a square shape with fine stitches. The four layers: cover+ quilting + memory foam + quilting + cover, are all you need for a great night's sleep.
- Find a Supportive Pillow
When sleeping on your back, the hip to knee section, lower back, and neck deserve the most support. Many people prefer to sleep with multiple pillows supporting their heads and neck. However, this trend is not recommended. Your neck's position should be neutral to support normal cervical curvature.
If your pillow is too elevated, your spine will lose its natural curvature. On the other hand, if your pillow is relatively low, it will aggravate your spine's curvature. It would help if you had a supportive pillow to hold your head in place.
Another alternative is using a hand towel to keep your neck in place. Simply fold a hand towel into thirds. Afterward, pleat the bottom and put it at your neck's base. This should bridge the gap between your neck and the mattress, offering it the support it requires.
- Address Your Back Pain
If you have severe back pain, sleep on your back and insert a small pillow beneath your knees to help maintain your lower back's curvature, support your hip, and alleviate discomfort.
Stretching before bed can also do wonders when it comes to sleeping comfortably on your back. Work out for nearly 20 minutes before sleeping, concentrating on your back, legs, and neck. This helps you to unwind while enhancing circulation in those areas. Implement some of these workouts in your nightly routine whenever you plan to sleep on your back to help you feel at ease.
- Keep Yourself in Place
Use multiple pillows to keep you from rolling onto your side or stomach. Try placing pillows on both sides of your body and beneath your knees so that you won't roll over at night. Unfortunately, this method might not work for those sharing a mattress because it can consume a lot of space.
Another option is to place pillows below your lower back and knees to relieve back pressure. This also assists with keeping your muscles and joints in their respective positions to prevent stiffness when you wake up.
For your lower back, choose thin pillows to offer extra support and fill the space between your body and the mattress. You'll need 1 or 2 typical pillows for your knees to help maintain your spine's natural curve. Doing this also prevents your legs from resting very far apart and your knees and buttocks from stiffening.
- Be Patient
Switching from side or stomach to back sleeping won't materialize instantly. Each change you make might take weeks to become accustomed to, so be patient. There might also be a trial and error period during which you discover what suits you. Don't be frustrated! Give yourself ample time to adjust to your new sleeping position, and you'll be compensated with better sleep each night. Remember, practice makes perfect!
Benefits of Sleeping on Your Back
Those who love sleeping on their back can attest to the numerous benefits of this sleeping position. Discover those benefits below:
- Good for spine health: Sleeping face-up maintains the neutral position of your head, neck, and spine. This reduces pressure in those areas, resulting in less pain ( should there be any ) when you wake up.
- Decrease acid reflux: Sleeping face-up can help keep acid reflux at bay. But for this to happen, you should raise your head enough so your esophagus rests above your stomach.
- Avoids wrinkles and fine lines: Though there's little evidence, researchers found a link between your sleep habits and wrinkles. When you sleep on your stomach or side, your face is pressed against the pillow, causing wrinkles to form over time. Sleeping on your back prevents you from tossing and turning throughout the night, reducing the possibility of developing fine lines.
- Less puffy eyes: Sleeping face-up limits excess blood from accumulating under your eyes while sleeping. For this reason, you'll wake up with less puffy eyes.