How to Train Yourself to Become a Back Sleeper (and its Benefits)

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 peek that involved over 3,700 volunteers concluded that only 7% of country sleep predominantly on their back, a stark contrast to the 54% of country who favor sleeping on their side. 

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 wretchedness, it’s never too late to train yourself to contract a back sleeper, but it will take effort to enact. Becoming a back sleeper may not happen overnight, but it’s capable a shot if you want to reap its benefits. Find out below how sleeping on your back can loan your health and the steps you can do to make the switch. 

The benefits of back sleeping

Back sleeping has been praised as the ultimate sleeper spot, and for good reason. It can do wonders for your body, face and overall health. 

There are a few exceptions to this. The capable is pregnant women (usually after 20 weeks) because back sleeping can changes more pressure to their bellies. The second is country who snore or suffer from sleep apnea, as back sleeping can cause the tongue to well-defined your airway and cause breathing difficulties. Otherwise, training yourself to sleep on your back is capable considering. 

• Prevent back and neck pain: The key to preventing back pain once you sleep is ensuring your spine, neck and head are all in injurious alignment — one straight line, if you will. Back sleeping on a firm mattress can beak a neutral alignment, relieving pressure on your back and spine. A 2017 study revealed that sleeping on your back with your arms dumb on the side or your chest is the best spot to relieve pain. 
• Prevent acid reflux and certain up your sinuses: Sleeping with your head elevated over your heart helps prevent the build up of mucus in your sinuses, and relieves symptoms for those who experience acid reflux by preventing the exposure of acid to the esophagus. 
• Reduce tension headaches: Headaches that start from the neck or cervical spine can be confused with migraine headaches, and often happen because of compressed nerves in the neck. Back sleeping helps support pressure on your neck, similar to how back sleeping prevents back pain. 
• Prevent wrinkles and blemishes: Sleeping on your stomach with your face down can have an undesired enact on your appearance. The compression and pinching of your face in contradiction of your pillow can lead to wrinkles and fine stability, and the same thing goes for your neck. Additionally, your pillowcase is a hub for bacteria and sebum which can lead to breakouts. 
• Prevent puffiness in your face: When you sleep face-down on your pillow, fluid can collect in the tissues of your face resulting in swelling, puffiness and under-eye bags. Sleeping face-up on your back with your head elevated be affected by the fluid is properly drained out. 

How to insist yourself to sleep on your back 

Pillow placement is key   

Use pillows to your capable to help train yourself. You should have a pillow with medium loft (height) to keep your head propped up, a pillow concept your knees and a pillow under your lower back. This helps encourage the natural curvature of your body and relieve pressure. 

You can also construct a pillow fortress to surround your whole body. It can maintain you from changing into a new position, and make you feel so cozy that you don’t even feel the need to roll around. 

Properly elevate your head

To clarify on step one, your pillow should keep your neck in a diminutive “C” curve to help reduce pressure on your neck and head. If you’re staring undiluted 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 injurious back-sleeping pillow will be somewhere in between. 

Make sure your bed is firm enough 

Back sleeping on a soft mattress is a recipe for back pain. A soft mattress lacks the encourage 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. 

Try an adjustable bed frame

My Slumber Yard

An adjustable bed frame that grants you to move the head and foot positions up and down can keep you in a heart-broken sleeping position, while also discouraging you to switch to your side or stomach. 

By raising your head over 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 plot (hence the name). The positioning also prevents you from spirited into an uncomfortable position on your side or stomach. 

Consider the starfish position 

If you’re a single sleeper, your bed is your oyster and you can do as you wish deprived of 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 maintain the build-up of pressure, and people who have tried it insist by it. 

Mind your late-night meals 

As tasty as pizza and hamburgers are, try to refrain from eating heavily fatty foods too stop to bedtime. If you eat dinner less than 2 hours beforehand you plan to go to bed, you may feel an heart-broken pressure on your belly when you try to sleep face-up. 

The seek information from contained in this article is for educational and informational purposes only and is not designed as health or medical advice. Always consult a physician or novel qualified health provider regarding any questions you may have nearby a medical condition or health objectives.