If you have a hard time falling asleep on your back, stretching before bed can help. This will also keep your legs from resting too far apart and it will keep your knees and buttocks from becoming too stiff. Placing a pillow under your knees will help keep the natural curve of your spine in place. This should fill in that open space between your body and the mattress and will provide additional support.įor your knees, place one to two regular pillows under your knees. You can also use a hand towel and place it at the small of your back. This will also help keep your muscles and joints in their natural position so you don’t wake up feeling stiff.įor your lower back, look for pillows that are thin and not too tall. This will help reduce strain on your spine and support the natural curve of your back. To relieve pressure from your back, many doctors suggest placing pillows under your knees and lower back. Place Pillows Under Your Knees and Lower Back This will fill in that space between your neck and the mattress to give it the support it needs. Then, pleat the bottom and place the pleated end at the base of your neck. Just grab a towel and fold it into thirds. You can also use a hand towel to support your neck. Wedge pillows and memory foam pillows are great for head elevation and neck support while sleeping on your back. You want a pillow that is going to support your head and keep it in place. If your pillow is too low, it will negatively exacerbate your curvature. If your pillow is too high, you will lose the normal curvature of your spine. Your neck should be in a neutral position that supports normal cervical curvature. Some people like to sleep with several pillows supporting their head and neck, however, it’s important that your head is not over-elevated. When you sleep on your back, your hip to knee area, lower back, and neck are what need the most support. The Wave Hybrid has hyper-targeted support combined with active springs, allowing better airflow. The Wave Hybrid Our most advanced mattress. If you don’t want to invest in a new mattress, consider buying a firm mattress topper instead. The Casper Wave Hybrid has supportive gel pods strategically placed under your waist and lower back to help prevent sinking and keep your spine in the proper position. It’s important to find a mattress that is firm enough and will keep your spine aligned all night. Attempting to sleep on your back on a soft and sinking mattress will cause you to wake up with aches and pains in the morning.
#Best sleeping position deepsleep how to
Keeping your spine in the proper position is one of the most important things to keep in mind if you want to learn how to sleep on your back properly. If you’re a stomach or side sleeper and want to learn how to sleep on your back, follow the steps below. However, it can be hard to switch up your sleeping position, especially if you find any other sleeping pose uncomfortable.
From relieving sinuses to even increasing your beauty sleep, the list goes on. While back sleeping is not the most popular position (only about eight percent of people prefer this pose), it does reap the most benefits. Regardless of how you sleep, your sleeping position can have a great impact on your quality of sleep and health. Everyone has a favorite sleeping position some like to doze off on their side while others prefer to dream face down on their mattress.
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