Unless you’re some kind of Incredibles Elastigirl, there are three primary sleeping positions: side, stomach and back — although, some can be a combination of these. In 2019, a study that involved over 3,700 volunteers concluded that only 7% of people sleep predominantly on their back, a stark contrast to the 54% of people who favor sleeping on their side....CONTINUE READING
However, what if back-sleeping had real, tangible evidence that it’s better for you? Would you give it a try? It turns out there are many benefits to back-sleeping as it has a long list of benefits, ranging from reducing physical pain to preventing wrinkles and pimples.
Don’t worry, it’s never too late to train yourself to become a back sleeper, but it will take effort to accomplish. Becoming a back sleeper may not happen overnight, but it’s worth a shot if you want to reap its benefits. Find out below how sleeping on your back can improve your health and the steps you can do to make the switch.
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Back sleeping has been praised as the ultimate sleeper position, and for good reason. It can do wonders for your body, face and overall health.
Back sleeping is typically the best for your health, unless you fall under these exceptions.
Use pillows to your advantage to help train yourself. You should have a pillow with medium loft (height) to keep your head propped up, a pillow under your knees and a pillow under your lower back. This helps support the natural curvature of your body and relieve pressure.
You can also create a pillow fortress to surround your whole body. It can prevent you from changing into a new position, and make you feel so cozy that you don’t even feel the need to roll around.
To elaborate on step one, your pillow
should keep your neck in a slight “C” curve to help reduce pressure on your neck and head. If you’re staring straight up at the ceiling, your pillow isn’t tall enough. If you’re fully facing the wall in front of you, your pillow is too tall. The perfect back-sleeping pillow will be somewhere in between.
Back sleeping on a soft mattress is a recipe for back pain. A soft mattress lacks the support to keep your spine and neck in a neutral alignment, allowing your back to sag into the bed. Instead, try a firm mattress
or firm mattress topper
to make your bed feel more accommodating.
An adjustable bed frame that allows you to move the head and foot positions up and down can keep you in a comfortable sleeping position, while also discouraging you to switch to your side or stomach.
By raising your head above your heart and slightly raising your feet, you go into a ” zero gravity
” mode, and it relieves pressure from all parts of your body — like you’re floating in space (hence the name). The positioning also prevents you from moving into an uncomfortable position on your side or stomach.
If you’re a single sleeper, your bed is your oyster and you can do as you wish without bothering a co-sleeper. In that case, lay with your legs and arms spread out and stretched each way like a starfish. You’re able to evenly disperse your weight to prevent the build-up of pressure, and people who have tried it swear by it.
As tasty as pizza and hamburgers are, try to refrain from eating heavily fatty foods too close to bedtime. If you eat dinner less than 2 hours before you plan to go to bed, you may feel an uncomfortable pressure on your belly
when you try to sleep face-up.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
