Are you looking to find the best way to sleep on your back? It’s worth knowing the tricks on How to Sleep on your back that make you comfortable.
Many experts say back sleep is one of the best sleeping positions that result in a good night’s sleep.
Around 10 percent of people claim sleep on their back is the favorite sleeping position across the globe.
The highlighting benefits of sleep on your back are as follows,
1. Puts your head, neck, and spine in a proper alignment.
2. It helps to reduce acid reflux while you sleep.
3. Prevents wrinkles, facial marks and makes you refreshed after wake up.
4. Calm down and relax quickly.
5. Reduces stress and supports you to practice any breathing techniques.
Plus, sleep on your back while listening to soothing music at bedtime turns off your active thinking mind and encourages you to fall asleep quickly.
When you make the back sleeping more comfortable by investing best mattress, pillow, and bedroom environment are the game changers in your sleep routine.
How to Sleep on your Back more Comfortable
How to Train yourself to Sleep on Your Back
It is not easy to change the sleeping position when you have slept the same posture for a long time.
Everything that you do in your daily routine is a habit. Likewise, practice at least 21 days by sleep on your back will become a part of your sleep routine. But any have just followed the simple technique that makes you fall asleep on your back.
You can sleep like the Corpse yoga pose position.
Make your back sleep more comfortable by spreading your arm and legs wide so that your weight will be distributed and avoid putting pressure on your joints.
1. Gently lie on your back on the mattress.
2. Face should keep looking at the ceiling or to the right side.
3. Now spread your legs 2 feet apart and your arms in some distance.
4. Breathe profoundly, inhaling and exhaling five times.
5. While inhaling, your stomach should swell like a balloon, and your stomach should contract flat while exhaling.
Place a pillow under your knees
If you find any discomfort while sleep on your back, then place a pillow under your knees to prevent pressure on your spine and the lower back.
Do you have any confusion over which pillow to buy?
Half moon bolster pillow is the best organic washable cotton pillow and very supportive of placing under knees.
Lumbar Pillow is a soft memory foam pillow that fits under your knees and lower back region.
The pillow you should place support your body’s natural curves and keeps your spine in a straight alignment.
Invest in a Best Mattress for Back Sleeping
To make your sleep better, try to invest in the best mattress or replace your old mattress. For back sleepers, proper spine alignment is probably an important factor.
Your mattress must provide extra support for both hips and shoulders without putting too much pressure on them. Also provide an even sleep surface without sagging is best for back sleepers.
For comfy support, a mattress must have the right firmness. It depends on the sleeper’s body types and their health factor.
Saatva Classic is the best choice for normal weight back sleepers, often gives a medium-firm feel.
For Lightweight sleepers, Wink Bed Mattress is the best option.
For heavyweight sleepers, Leesa Hybrid is a great choice and gives ideal support.
Try to Buy a Right Pillow for Neck Support
The right pillow for back sleeping makes your back more comfortable and elevates your head in a proper alignment. But keep in mind to adjust your neck elevation with the support of a pillow.
Try to invest in a wedge pillow that helps in head elevation.
InteVision Foam Bed Wedge Pillow is the best choice, and it comes with Headrest Pillow in One Package. It helps Relief from Acid Reflux, Post Surgery, and Snoring.
MedSlant Wedge Pillow is the one to try for Acid Reflux and back support. It comes with a folding pillow that includes a fitted poly-cotton cover and a quality carry case.
Practice any Breathing Method
Back Sleeping is the best way to practice any breathing techniques. Yes, you know, by maintaining a rhythm breath, you can control your mind and body.
You can sleep fast in 5 minutes by any breathing method, whether it is a military sleep method or a 4-7-8 Breathing method.
1. Comfortably lay your back on the mattress, and your palms should keep facing upwards.
2. Face and forehead should be relaxed and smooth.
3. Spread your hands and legs two feet apart.
4. Breathe deeply, inhaling concentrate on your stomach goes upside like a balloon and exhaling it becomes flat.
5. Visualize you are in a dark room, become a completely relaxed meditative state.
Focus on breathing practices controls your active thinking and keeps you in a relaxed state.
Is it good to sleep on your back?
Most adults mentioned fetal position is more comfortable to sleep and gives better rest for their back.
Helps in Acid Reflux – Yes, of course, it reduces the symptoms of acid reflux. Your stomach is lower than the esophagus region so that food and acid in your digestive tract can’t disturb your sleep.
Won’t Get Shoulder Pain – Back Sleeping won’t pressure your shoulder like a side sleeper, and rest properly.
Prevent Neck Pain – Using the right pillow for your neck, maintain your neck and spine in a proper straight alignment that makes better night sleep.
Decrease Heart Burn – With the support of a pillow on your neck and knees, reduce heartburn at night. Also, avoid fried foods, spicy foods, and more food intake at supper relax your body easily.
Good for Face Glow – Sleep on your back prevents your face from direct contact with the pillow, and that causes wrinkles and short-term inflammation.
is it bad to sleep on your back?
In some situations, back sleep should avoid and shift to another sleeping position.
Avoid during pregnancy – It is better to avoid while you are pregnant. In personal experiences, left side sleep gives good rest during pregnancy.
You have Snoring – Snoring affects your sleeping partner terribly. The main reason is your tongue base and soft palate collapses the wall back of your throat, which leads to this condition.
Best Way to Sleep on your Back
Achieve a sound sleep each night, and there are various best ways to sleep on your back.
Do Viparita Karani Yoga Pose every day in the evening aline your body to the circadian clock and makes you fall asleep quickly.
It also improves your back support and strengthens it. That makes you sleep on your back without any discomfort.
Also Look – Best Yoga Poses for Sleep Fast
Avoid over Eating before bedtime helps to prevent acid reflux and aids in a relaxed sleep. If you eat more than you need, feel discomfort while lying on the bed in the back sleeping position, and the whole body healing process alters the work towards digestion.
Keep your Fit by exercise and activity in the daytime are theunforgettable factors that help sound sleep and avoid stress over your back region.
It also benefits overwork pressure and stress levels by maintaining the proper melatonin hormone levels that support you to sleep.
Try to buy an Adjustable bed that supports you to sleep on your back peacefully. It makes you more comfortable with your back so that you stay while you sleep.
For Additional Support for Back Sleepers, try to put a pillow or rolled-up towel under your knees to relieve pressure on your spine.
Create a fence with two pillows on either side of you. It may stop you from rolling over and help you feel more secure while you back sleep and rest your arms on it.
Sleeping in Reclined Position provides extra comfort for your back by placing a pillow under your thighs gives extra support and prevent pressure on your lower back.
You are reclining benefits a lot by maintaining the proper spine angle for your thighs and trunk.
Try AyaZen Lavender Eye Pillow isa wise choice when it comes to back sleep. It quickly takes you to a meditative, relaxed state, shuts off your active thinking mind, and promotes sleep mode.
Conclusion
Common sleeping positions are back, side and stomach. But which one makes you fall asleep is the best position for you. The critical factor on How to sleep on your back is to keep your spine in a straight alignment.
You most commonly known sleeping on the back is not suitable for lower back pain. But if it is your favorite one, try to spend time on the best sleeping position for lower back pain helps to overcome it.
My only suggestion is to switch from stomach sleeping. It is not useful like other positions because it puts more strain and pressure on your digestive system. Expect stomach sleep, and all other sleeping positions are best for you.
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