We spend almost one-third of our lives sleeping or resting, so selecting a comfortable and supportive sleep position is essential. Everyone has a different sleeping posture that they enjoy. After side sleeping, back sleeping is the second most popular posture.
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If you sleep on your stomach or side, you might want to consider flipping to your back. Changing your favourite sleeping position can be a difficult process, and when trying something new, there is usually a period of adjustment. It is, nevertheless, feasible to learn to sleep on your back.
Benefits of Sleeping on Your Back
As previously stated, there are numerous advantages to sleeping face-up. Based on the information below, it is regarded one of the healthiest ways to sleep.
- Sleeping on your back keeps your head, neck, and spine in a neutral position, which is beneficial to your spine health. This relieves pressure in particular locations, allowing you to wake up with less pain (if any at all).
- Reduces acid reflux: If you suffer from acid reflux, resting on your back is a good way to avoid it. Simply ensure that your head is sufficiently elevated; your esophagus should be above your stomach.
- Avoids wrinkles and fine lines: While there is little evidence, some studies have found a correlation between your sleeping habits and wrinkles. When you sleep on your side or stomach, your face is pressed against a pillow, causing wrinkles to form over time. Sleeping face-up can help you avoid tossing and turning all night and may reduce the appearance of small wrinkles.
- Sleeping on your back prevents too much blood from accumulating behind your eyes while you sleep, resulting in fewer puffy eyes when you wake up.
- Sleeping face-up can help relieve sinus congestion and pain if you’re unwell and suffering from sinus pain and congestion. Sleeping on your back, with your head above your heart, helps to reduce mucus build-up and prevents a big amount of blood from accumulating in your nose.
Why Is Back Sleeping Uncomfortable for Some?
Back sleeping might be difficult for some people, so they prefer to sleep on their side or stomach. Sleeping positions are a matter of personal preference, but they can also be influenced by the type of mattress and pillow used.
If you sleep on your back and have an outdated mattress and pillow, you may experience discomfort. This position may be more pleasant for you if you choose a mattress that adequately supports back sleeping. Additionally, if your pillows are outdated or unsupportive, your neck may not be in alignment with your spine when you are sleeping on your back. Using a back sleeper’s pillow will assist keep your spine aligned while you sleep.
Back sleeping, on the other hand, may cause pain in certain people. Experiment with different sleeping positions to see what works best for you.
How to Train Yourself to Sleep on Your Back
Some people find it easy to fall asleep on their backs, but it is tough to stay asleep on their backs all night. This can be aggravating if you’ve been told to sleep on your back for medical reasons or to avoid harm after a recent surgery. There are a few techniques you can use to train yourself to sleep on your back all night.
Place a Pillow Underneath Your Knees
Before going to bed, place a supporting pillow under your knees. Your knees should be slightly bent and you should be able to move around freely. Check to see if your neck and spine are comfortable and in alignment after placing a small pillow beneath your knees. Make any necessary changes.
Place a Pillow Under Your Lower Back
Some people discover that sleeping on their back causes pain in their lower back. Sleeping with a pillow under your lower back may be beneficial. However, if the pillow is overly big or thick, it may cause even more discomfort. It’s possible that you’ll need to try a few different pillows before deciding which one is right for you.
Surround Yourself With Pillows
If you are a restless sleeper who is concerned about rolling from your back to your side or stomach soon after falling asleep, there are steps you may do to avoid this. Pillows can be used to support your midsection and hips. These pillows can help you avoid rolling over in the middle of the night. However, for people who share a bed, this may not be a realistic solution because it might take up a large amount of space.
When to Consider Other Sleeping Positions
For persons with specific health concerns, back sleeping may not be the best option.
Sleeping on your back while pregnant is not recommended, especially during late-term pregnancy. Sleeping on your back when pregnant has been shown to restrict blood supply to the fetus and raise the chance of a low birth weight baby. In most cases, sleeping on your side is preferable. While lying on your side, pregnancy pillows can help support your back and stomach.
Obstructive Sleep Apnea (OSA) is a sleep disorder in which a person’s breathing becomes disrupted due to obstructions in the airway during sleep. According to research, sleeping on your back causes more severe sleep apnea symptoms. If you have obstructive sleep apnea and sleep on your back, you might want to try sleeping on your side.
Snoring can be frustrating and disruptive, even if it isn’t usually a sign of an underlying sleep problem. According to studies, resting on your back causes more snoring. Try raising your head with a second pillow if possible. If that makes you uncomfortable, try sleeping on your side.
When resting on your back, you’re more prone to get heartburn. If you prefer to sleep on your back, elevating your upper body using pillows or a wedge pillow may be beneficial. Reducing the amount of food you eat before going to bed may also assist with nocturnal heartburn. Fatty, spicy, and acidic foods should be avoided because they might aggravate heartburn symptoms.
Other Tips For Good Sleep
Your sleeping posture isn’t the only thing that influences whether you get a good night’s sleep or not. There are a number of sleep habits you can adopt to help you get a good night’s sleep:
- Maintain a regular schedule, with the same bedtime each night.
- Create an evening routine that allows you to get ready for bed in plenty of time.
- To help you relax before night, try drinking herbal tea.
- Maintain a dark and cozy environment in your room.
- If feasible, limit screen usage for at least an hour before bedtime. Blue light from displays has been shown to make it difficult to fall asleep.
What Is the Best Sleeping Position?
While some sleeping positions are preferable to others, there is no single sleeping position that is ideal for everyone. The optimum sleeping position for you will be determined by the sort of sleeper you are and the benefits you want from your sleeping posture.
Those who snore, for example, should sleep on their side because lying on your back might cause your tongue to lay backward, obstructing your airway. The greatest resting position for persons with neck and back pain is on their back, however it should be avoided if you are pregnant or suffer from sleep apnea. It’s vital to remember that the quality of your sleep is more significant than the posture in which you sleep. The position in which you get the deepest sleep is the one you should sleep in most nights.
If you wake up with any aches or discomfort, regardless of your sleeping position, have a look at your sleeping surroundings. Does your mattress provide adequate support for your aching back? Is there enough cushion for your neck in your pillow? Finally, you should sleep in a posture that is comfortable for you. Make sure you have a supportive mattress and a huggable foam pillow that will help you maintain appropriate spinal alignment.
Can you sleep on your back when pregnant?
If you’re pregnant, you should avoid sleeping on your back. Your blood circulation may be harmed if you sleep in this position. It’s not the healthiest sleeping posture for a pregnant woman, especially in the later stages. If sleeping on your back is your favourite sleeping position, try sleeping on your side as well. Due to the decreased circulation, you will usually wake up and roll onto your back. Stomach sleeping is certainly not a comfortable or safe option while pregnant. To avoid circulation problems and pain, try sleeping on your side in a neutral posture. This can aid in the normal blood circulation of pregnant women.
What is the best mattress for back sleepers?
For back sleepers, the Leesa Sapira Hybrid mattress is a popular choice. If you’re new to sleeping on your back, the right mattress’s high-quality foam and springs can assist reduce pressure and support your body’s natural curve in any sleeping position.
Why can’t I fall asleep on my back?
Many sleep experts agree that sleeping on your back is the greatest resting posture, but changing your sleeping habits isn’t easy. Look for a comfy bed that can accommodate a variety of sleeping positions. To improve your sleeping experience, consider using an adjustable foundation. To get a better night’s sleep, tilt your bed up slightly. This can help with gastric reflux disease and sleep apnea by relieving pressure.
Why does sleeping on your back cause sleep paralysis?
Experts in the field of sleep have discovered a link between back sleeping and sleep paralysis. This, however, could be mostly due to poor sleep quality. Sleep specialists can offer medical advise and may suggest sleeping on your side with a pillow underneath or behind you to avoid rolling onto your back. If you sleep on your back, you may be able to lower your risk of sleep paralysis by following these tips: Avoid taking a sleep. Maintain a regular bedtime routine. Caffeine consumption should be reduced, especially before bedtime. For a couple hours before bedtime, limit your screen use.
What are the best pillows for back sleepers?
As a back sleeper, go for a medium-density pillow. For sleeping on your back, a Leesa Premium foam pillow is a terrific choice. For a cool, comfortable night, it features high-quality memory foam and ventilation channels.
Who shouldn’t sleep on their back?
People with sleep apnea or chronic back discomfort may find it difficult to sleep on their backs. Pregnant women should avoid lying on their backs.
Can I sleep on my back while I’m pregnant?
If you’re pregnant, avoid sleeping on your back since the baby will be lying on top of the vena cava, a major vein that transports blood to the heart. Furthermore, the baby’s pressure can restrict blood flow to the heart. Because of the added weight pressing against your spine, the position might be painful.