It is reported that we spend one-third of our lifetime sleeping. And it is the very first step of finding the correct and suitable to start your rest time. That is to say, choosing the sleeping position is of great importance.

Every individual has its favorable sleeping position, among which sleep on back is common. Sleeping on your back can improve your spinal alignment and reduce growth of facial wrinkles. On contrary, stomach sleeper and side sleeper do do not so supportive for your spine, and press your face more, leading to more serious facial wrinkles.

As the awareness of sleeping on back arise, some are finding ways to change their usual sleeping position. According to an article published by Sleep Foundation, there are 3 methods to train yourself to sleep on your back.

  • Place a Pillow Underneath Your Knees
  • Sleeping on back can sometimes feel uncomfortable and we usually tend to curl up our legs and sleep on our sides. So remember to put a small pillow underneath your knees, which help to keep you knees a little bent and make you feel more comfortable, so that you will not easily to bend you body or sleep on your side.
  • Place a Pillow Under Your Lower Back
  • It is a common complaint that there is uncomfortable feeling on the lower back. As usual, we also need to put a pillow on the lower back, but it should not be too thick or too big, otherwise it will bring more discomfort, which outweighs its gain.
  • Surround Yourself With Pillows
  • If you are an active sleeper and are worried about rolling from your back onto your side or stomach soon after you fall asleep, there are measures you can take to help prevent this. Try placing pillows around your midsection and hips. These pillows can help prevent you from rolling over during the night. However, this might not be a viable option for those who share the bed, as it can take up a significant amount of bed space.

Habit formation is certainly important and the influence of a correct pillow can not be overlooked. Choosing the best back sleeper pillow decrease the difficulty of getting used to sleeping on back. Here are several factors for your to consider when buying the best pillow for back sleepers.

  1. Firmness: Back sleepers typically benefit from medium to firm pillows that provide adequate support for the head and neck. A pillow that is too soft may cause your head to sink too far down, leading to misalignment of the spine and discomfort. Look for a pillow that maintains its shape and supports the natural curvature of your neck.
  2. Height: The height of the pillow is crucial for back sleepers to maintain proper alignment of the spine. Ideally, the pillow should fill the space between your neck and the mattress without propping your head up too high. Consider a pillow with an adjustable loft to customize the height to your liking.
  3. Contouring: Choose a pillow that contours to the shape of your head and neck to provide personalized support. Memory foam pillows are popular among back sleepers as they mold to the body's contours, offering a comfortable and supportive sleeping surface.
  4. Material: Opt for breathable and hypoallergenic materials that promote airflow and help regulate temperature throughout the night. Materials like memory foam, latex, or gel-infused foam can provide a balance of support and comfort for back sleepers.
  5. Support: Look for a pillow that offers adequate support for the natural curve of your neck and spine. Proper support can help alleviate neck pain and stiffness, allowing you to wake up feeling refreshed and rejuvenated.
  6. Durability: Choose a high-quality pillow that is durable and maintains its shape over time. Investing in a quality pillow can ensure long-lasting comfort and support for your back while you sleep.
  7. Trial Period: If possible, opt for a pillow with a trial period or return policy that allows you to test it out before committing. This way, you can ensure that the pillow meets your comfort and support needs.

One man's meat is another man's poison. Sleeping on your back is not for everyone like people with Obstructive Sleep Apnoea, Chronic Snoring, Heartburn or people are pregnant. Keep in mind that the position which you are comfortable with is the best.

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