Sleeping On Your Back And How To Effectively Do It
- Lay flat on your back
- Put a pillow under your knees
- Put your hands up by your pillow
- Spread your legs out a little
- Stay on your back
Side sleeping can help with insomnia and sleep deprivation. This is also the best way to sleep if you are pregnant since sleeping on your back can cut off blood flow to the baby.
Check our In-depth post on Best Sleep Positions and Which One Should You Use
If your mattress is too firm, you may have an issue sleeping on your back because it may seem like you are just laying on a piece of wood. If you want to be a back sleeper because of the health benefits it comes with, invest in a back supporting mattress.
As said earlier, I had to make some alterations for when I first started back sleeping. Since it does tend to induce lower back pain in some people, it was recommended that placing a soft pillow or something else soft and rolled up under your knees to help go with the natural curve of your spine. Here are some other things that can be done to make this position even more comfortable:
• Elevate Your Head
Get yourself a positioning pillow. You are going to want to place one under each arm. If this is not comfortable for you, you can always use them in whatever way helps you the best. You will also want a pillow that is going to hold your head into place, like a buckwheat pillow. This type of pillow will keep your head from rolling from side to side.
Get A Humidifier
How is this relevant? Well, if the air is too dry, it can lead to nose and throat irritation which can lead to snoring. Laying on your back exposes your face even more to the dry air.
The only way you are going to be comfortable on your back if this is new to you, is to be persistent while training yourself. If you find yourself in any other position, roll back over on to your back. Comfort won’t come long after that.
If you have lower back pain, you are going to want to stretch your hip flexors before bed. This will help to relax everything and make it easier on your back.
This position is the best one you could possibly sleep in while on your back. This position can prevent facial wrinkles and breakouts while fighting off acid reflux. You should have your head elevated and your stomach should be below the esophagus.
Do not sleep on your back if you are pregnant. This can cause bad circulation and problems for you and baby. I just want to add this in here because since the starfish is a back position, pregnant women should not do it during the second and third trimester, no matter how uncomfortable they are.
Here I am going to give you a step by step list of how to properly and effectively sleep on your back and get optimal comfort.
Lay flat on your back and use your positioning pillow to get comfortable.
Place a pillow under your knees for proper spine alignment.
Bring your arms up to the sides of your pillow.
Spread your legs out just a little bit.
Stay on your back.
Sleeping on your back may not be at the top of your sleeping agenda, but it is good for you. If you have chronic back pain, make sure your mattress is up to par. You can’t sleep well if you aren’t on a comfortable mattress, especially if you are doing it on your back. Make sure you have some kind of neck supporting pillow to ensure you are aligning everything properly and stay persistent. If you have any comments, questions, or a tip on how you sleep well on your back without pain, leave us a message below.