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How to Sleep on Your Back

Cozy sleeping significantly depends on your sleeping position, besides a comfortable mattress and bed, which directly affects your sleeping cycle. Three common sleeping positions include side, stomach and back, each being preferred by different people. Most people fancy the side sleeping position as they find it comfortable and suitable for people with conditions such as pregnancy and back pains.

Other people sleep on their stomach which we would like to dispute any presumed benefits associated with the position. Sleeping on your stomach may obstruct the stomach process as well as strain your back leading to pains.

What most people do not know is that sleeping on your back has several benefits including fostering the health of your body. Sleeping on your back ascribes to advantages such as relieving the build-up of sinus, prevents pains due to reduced tension, prevents facial skin damage, and retains the alignment of your spine.

If you are not accustomed to sleeping on your back, then you might find it difficult during your first days and more so retaining the position throughout the night. Therefore, you need to put some aspects into consideration to ensure you sleep on your back and maintain the position the whole night. In this article, we shall provide guidelines to help you attain the back-sleeping position.

The tips below guides you on how to sleep on your back; hence you should try them out.

Obtain a good pillow

Obtain a good pillow

Sleeping on your back requires a little elevation of the head. Otherwise, if your head lifts too high, you might end up hurting yourself. Therefore, you should invest in a soft pillow that is not too much inflated, more so if your mattress is of relatively low density. The only time you would require a raised pillow is if you are sleeping on a high-density mattress.

Elevating your head too high might cause discomfort, neck pains and headaches, and eventually, you might roll over to other position seeking comfort during your sleep. A good pillow will offer the right support to your neck throughout your sleep.

Invest in an appropriate mattress

appropriate mattress

Obtaining the right mattress is the key to comfort in your sleep. Mostly, sleeping on your back necessitates the right kind of support to your body. You cannot sleep on your back if you keep on sinking in the mattress as your back will strain, leading to pains. Therefore, you need to sleep on the right kind of a mattress to maintain the position without getting hurt.

A high-density mattress is the most appropriate for the back sleeping position. It helps keep your back aligned by offering sufficient support. Your muscles are never strained, so you expect to wake up refreshed. If you cannot afford this type of a mattress, then you can add toppers to your soft bed, and they will still serve the purpose.

Spread your legs and arms out

Unlike other sleeping positions like the side where you mostly keep your hands folded on the side, sleeping on your back requires you to stretch them out. When you spread them during your sleep, respective muscles stretch reducing pressure on them. If you regularly experience joint pains, you might consider stretching right before going to bed. You should stretch your legs, arms and hip flexors to not only prevent pains in the joints but also to avoid struggling before falling asleep which is caused by insomnia.

Place a pillow below your knees

Have you tried out these options to no avail? Well, this technique may eventually help you achieve sleeping on your back with minimal exertion. All you need to do is put a pillow under your knees while you sleep. The essence of the pillow is to raise your lower back thereby reducing chances of experiencing pains in your back.

The pillow will also prevent rolling over to the side since sleeping on your side or stomach is impractical with a raised lower back. As the pillow reduces pressure in your muscles by supporting your body curves, you can thence maintain a comfortable sleep on your back through the night.

Obtain a humidifier

Additionally, you can also get a humidifier to increase the efficiency of your sleep. While getting a humidifier may seem unconnected, it is crucial in facilitating comfort. You know that obstruction in the respiratory tract can lead to difficulty in breathing during sleep. That is the reason behind people snoring, and it is mainly caused by dry air around your sleeping place.

Sleeping on your back exposes you more to the dry air which increases chances of the obstruction. A humidifier provides regulated moisture to the air you breathe reducing irritation to the trachea.


However uncomfortable you might feel during your first days, you need to ensure consistency to adapt to the new sleeping position eventually. If in the middle of the night, you might find yourself having rolled to the side position. Make sure you return to the back position, and after a while, you will get comfortable.

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