3 Ways to Train Yourself to Sleep on Your Back
Sleeping on your back is widely considered to be one of the healthiest sleep positions. It can help reduce the risk of developing back and neck pains, minimize the chances of experiencing acid reflux, and even slow down the formation of wrinkles. However, training yourself to sleep on your back can be a challenging habit to develop. Here are three ways to make sleeping on your back easier and more comfortable.
1. Choose the right pillow
Pillows play a crucial role in maintaining a comfortable sleep position. To train yourself to sleep on your back, start by selecting an appropriate pillow that supports your neck and head. Ideally, you should use a pillow with medium firmness, which can help maintain your spine’s natural curve while preventing strain on your neck muscles.
Memory foam pillows or cervical contour pillows are particularly beneficial for back sleepers as they conform to the shape of your head and neck. In addition, keep an extra pillow nearby that you can place under your knees during sleep; this will help further align your spine and enhance comfort.
2. Establish a bedtime routine
Creating a consistent bedtime schedule can signal to your body that it’s time for restful sleep. Incorporate calming activities into your nightly routine such as reading, listening to soft music, or practicing deep breathing exercises.
As you begin winding down for sleep, position yourself on your back in bed and consciously focus on relaxing each muscle group from head to toe. By focusing on relaxation and consistent bedtime habits, you can train both your mind and body to embrace this new sleep position more easily.
3. Use strategic positioning techniques
There are several strategies you can try out if you find yourself frequently reverting to other sleeping positions during the night:
• Barrier method: Place pillows or folded blankets alongside your body so that you’re less likely to turn onto your side or stomach during sleep.
• Tennis ball trick: Sew a pocket onto the back of your sleep shirt and place a tennis ball inside it. The discomfort from the tennis ball will make it less likely for you to roll over onto your side or stomach during sleep.
• Reclining position: If sleeping flat on your back causes you discomfort, consider slightly elevating your upper body using a wedge pillow or an adjustable bed.
In conclusion, to train yourself to sleep on your back, choose the right pillow for support, establish a calming bedtime routine, and utilize strategic positioning techniques. Remember that consistency is key; it may take some time before you see noticeable improvements in both your sleep quality and ability to maintain the back-sleeping position throughout the night. Be patient with yourself and continue practicing these strategies for a healthier, more restorative sleep experience.