How to learn to sleep on your back correctly – the right methods

Train yourself to sleep on your back – it’s worth it. Is sleeping on your back really that good? – you ask. In many cases, this is true, although there are contraindications: for example, if you are pregnant, lying on your back can cause pressure on the internal organs and discomfort.

Or, if you have sleep apnea and back pain, you will instinctively avoid this position.


However, sleeping on your back has many benefits:

How to train yourself to sleep on your back

How do your mattress, pillow and sleeping environment in general affect the quality of your sleep?

If you watch movies while lying in bed, or cuddle with your partner, you will most likely fall asleep on your side, which is not very good for digestion and internal organs.

So, here are some tips and tricks to get into the habit of falling asleep on your back:

1. Find a quality mattress so that you lie flat on it

If you prefer to lie on a soft feather bed, do not think that you can sleep well on it. The middle part of your body will “sink” like a stone in water.

As a result, in the morning you will feel pain and fatigue as the muscles in your lower back and legs involuntarily tense during sleep, trying to “stay afloat.”

By the way, some people like to sleep on the floor – but ideally, of course, better sleep on a hard mattressso that the muscles are relaxed at night and have a good rest.

2. Provide support for your neck while you sleep

A high pillow will negate all your efforts, as your head will be too raised, which is harmful to the neck.

By the way, you may not need a pillow. Rolled towel will perfectly serve as a good support for the neck and will keep your body in an even position.

Cushion under the neck

This focus will help you cope with your morning headache, and your cheeks will not be “wrinkled” in the morning.

Try to train yourself to sleep on a towel at least two nights a week.

3. Place a pillow under your knees or lower back

If the previous options didn’t work, try put a pillow under your knees… This will help relieve spinal pain and keep you from tossing and turning in your sleep.

Not sure which pillow to buy for this purpose? Lie flat on the floor, and have someone measure the distance between your knees and the floor – and perhaps even between your lower back and the floor. The pillow you need is designed to support the natural curves of your body, so be guided by exactly the thickness as the measured distance.

You can even put two flat pillows under your knees, but you shouldn’t lift your lower back unnecessarily.

4. Extend and spread your arms and legs.

Sleeping on your back does not mean that you should keep your arms straight along your body and your legs straight. The muscles will only strain from this, and you will not be able to rest normally.

Spreading arms and legs, you also distribute your weight evenly so that there is no pressure on your joints.

Spread arms and legs to the sides

Also remember to stretch before bed, practice simple yoga asanas – and be sure to relax your pelvis before falling asleep.

5. Last resort: build a fortress with pillows to “remind” the body of its boundaries

Extremists even recommend stitching a tennis ball into the side seams of your pajamas to keep from tossing and turning in your sleep – but you don’t need to. This hard advice is for people who are only shown sleeping on their backs.
Instead, try pillow yourself on both sides, – and then the risk that you roll over will be minimal.

Habit development does not happen overnight, so it will definitely take a while to train yourself to sleep on your back.

Don’t push yourself, and let it change position from time to time.

If you have digestive problems, you might want to roll onto your left side. There are also nights when you have insomnia, and what position you are in to fall asleep is probably the least of your worries. Except for the prone position! This position is very unfavorable due to the load on the body and pressure on the digestive system.

Flat neck pillow

If you cannot fall asleep otherwise than on your stomach, then use flat pillows for neck and pelvisto provide support for the body.

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