Sleeping properly on your back can help reduce pain, reduce facial wrinkles, and help you get a good night's sleep without straining and weighing on one part of your body. If you want to try sleeping comfortably on your back for medical reasons, or simply because you want to try something new, all you have to do is put some pillows in the correct way, find the right mattress, and get ready for a night of relaxation and uninterrupted sleep.. Even if you will not be able to sleep on your back in a relaxed way all night, with a little persistence you will see that it will be worth it. If you want to know how, just follow these steps.
Steps
Method 1 of 2: Arrange your pillows and mattress
Step 1. Put a pillow under your knees
Choose a relatively soft pillow and place it under your knees so you can use it to support your back. Raising the lower legs keeps the spine aligned properly and also helps circulation. Contrary to popular belief, lying on your back, with no pillows under your head or knees, actually creates back pain because this prevents it from maintaining its natural inclination.
Choosing a softer pillow will allow your legs to be more comfortable. It must be soft but not too soft, or the legs will not rise
Step 2. Put another pillow under your neck and head
You need this pillow to support the upper spine. It doesn't have to be as big and soft as the pillow under your knees - in fact, you can even use a rolled-up towel or a very thin pillow. It is sufficient for the pillow to offer support for the neck and back, to follow the natural curve of the spine. The pillow should support the neck without lifting the head too much, otherwise it can disrupt the natural curve of the spine and can create neck pain or lead to headaches.
Make sure the pillow reaches your shoulders and upper back, so that your head rises a little, instead of hanging it with no support under your neck
Step 3. Place two pillows on the sides of the body (optional)
Not only will it help you sleep more comfortably, but it will keep you from tossing and turning in the middle of the night. Place two medium-sized pillows under your arms to support them and to lift your shoulder joints, as well as to keep you from moving. Placing these two pillows on either side of your body is also a great way to help you sleep on your back if you're not used to it.
But if you feel a bit suffocated by pillows, or you are stealing a lot of space from your partner, it may not be the best thing for you
Step 4. Make sure you have a firm mattress
It should be relatively firm, but not so hard that you feel completely uncomfortable when you sleep on your back. If the mattress is too soft, or if you've had the same mattress for more than eight years or so, it may no longer have the necessary texture to support your body. If you wake up in the morning with back pain that passes after 15-30 minutes of stretching, then it might be time to buy yourself a new mattress.
If your mattress isn't firm enough and you can't afford a new one, you should get a mattress topper to reinforce what you have
Method 2 of 2: Prepare for a Night's Sleep
Step 1. Avoid eating just before bedtime
If you want to get a good night's sleep, you need to avoid eating at least 2-3 hours before bed, or it won't be a comfortable night because you will feel full and have not digested food properly. Also, you need to avoid excessively spicy or fatty foods, or it will be even more difficult for you to sleep. You should also avoid caffeine after lunch, or even after noon, if you want to get full sleep.
You should also avoid drinking a lot of water after six or seven in the evening or thereabouts, otherwise your attempts to sleep comfortably will be hampered as you will have to get up to go to the bathroom
Step 2. Relax before bed
Another way to help you sleep comfortably on your back is to relax before trying to rest. To do this, turn off your TV and computer and stay away from your cell phone at least half an hour before bed so your mind takes a break from all light visual stimuli. Instead, take a warm bath or spend at least half an hour reading in bed on your back to get ready to sleep in the position you want to try to hold all night.
Also avoid holding loud music, headphones, or having heated arguments just before bed, or you will be too excited before bed
Step 3. Sleep comfortably on your back gradually
You won't be able to stay there all night. It will be a process that could take days, weeks, or even months, but keep telling yourself that it was worth it. You may not be able to stay in it, or you will not be in it all the time, or all nights, but if you are determined to stay on your back, you will finally be able to fall asleep.
- You may be able to sleep on your back for an hour or two at first, or find that you can't fall asleep on your back, but you may be able to put yourself in that position at night.
- Be patient. Whenever you feel like you can't, remember why you want to sleep on your back.
