In terms of popular sleeping positions (which include sleeping on your back, sleeping on your side and sleeping on your stomach), side-sleeping is the most common. According to the professional, the most common does not necessarily have to be the same as the absolute best or even the best recommended to try.
“There are a lot of misconceptions about the ‘best’ sleeping position,” he says. John Cronin, Managing Director, Medical leader of sleep and breathing care at Philips. ‘There really is no one’s best place to sleep, and the reality is that people have to move at night to readjust their sensitive skin and relieve pressure. Side sleep is not always sustainable or comfortable all night; each person must take pressure off the hips, knees and shoulders to redistribute pressure. ”
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So, if you are slumbering in a similar position, this is the best account for your convenience, prioritize it anyway. Be careful though and know it there can can have some consequences when it comes to backsleeping and flow of breathing – especially if you have bedding with another person. “When [sleeping laying upwards], gravity strikes directly on the tongue, lower jaw and associated soft tissues, which can lead to more snoring and apnea, ”says Dr Cronin. ‘Some people snore or just have [sleep] apnea in that position. ”
If you are having trouble snoring, you may want to consider checking out some of these anti-snoring devices to help. And if you suspect that you are dealing with sleep apnea, contact a specialist. Otherwise, using props and positioning tips, you should be able to learn how to sleep on your back with little trouble and possibly much more comfort.
How to sleep on your back and stay in line
“There are a range of options, such as just trying your best – which is difficult to achieve consistently when you sleep – and a more aggressive use of pillows to strengthen the person’s knees and back,” says Dr Cronin. “There are some positions without a prescription that can be helpful, although there is no evidence of an excellent tactic or device.”
Take a look at three of the body positioning tips and tools:
1. Use a pillow that is not raised high
“One principle I focus on is a natural and ‘neutral’ spine position for normal sleep and function,” says Dr Cronin. “As for the height of the pillow, we do not want to bend the neck too much – head forward – extension – head backwards – or tilt side-to-side.”
This means that if you are sleeping on your back, it is beneficial to keep your head closer to the mattress. A built-in pillow like this should support you just as well.
Buy it now: Elviros cervical memory foam pillow, contour pillows for neck and shoulder pain, $ 53
Wedge into a pillow to support the knees
“The lumbar spine has a natural curve that flattens when the legs are flat while sleeping on the back,” says Dr. Cronin. “It improves when the knees are slightly bent, but it is a difficult position to maintain.”
Keeping that in mind, half a pillow under your knees can make a world of difference.
Buy it now: Back Pain Relief Memory Foam Pillow, $ 24
3. Naturally fall asleep on your back, and get something to bump into you at night as you move
If you are open to sleeping on your side, but by being on your back, you may be drowsy, then you may want a device that can push you in the right direction for a quiet night. As a reminder, it is an important point of sleep on your back that it can lead to snoring. This is where an anti-snoring device, such as the Phillips SmartSleep Snoring Relief Band, can help. It allows you to fall asleep in your favorite position, and then uses adjustable vibrations and sensors to put you to sleep on the side.
If you have a diagnosed sleep condition, such as obstructive sleep apnea (OSA), dr. Cronin recommends researching a device like Philips NightBalance, another tool that helps those suffering from OSA to achieve a more popular sleeping position. It requires a prescription. Discuss again with a medical professional if you believe that such a thing is suitable for you.
Buy it now: SmartSleep Snork Relief Band, $ 200
Factors to consider when exercising in a new sleeping position
In short: Do not force it. Whether you are trying to sleep on your back, your side or your stomach. We usually do not stay still when we sleep – and some move much more than others. (On average, we tend to move between 11 and 45 times between a period of eight hours.) If you then slumber pancake style, you will not do it necessarily stay that way anyway.
Then pay attention to what your body is saying. If you are experiencing pain, or if you are snoring keep your partner awake, it may be worthwhile to change it to your sleeping position. But do not worry if you do not immediately adjust to a new position. “I think that expectation is very important,” says Dr. Cronin. “Sleeping is a new endeavor every night, so it’s worth it to do the work to get it right for you and your needs if you weigh the benefits against the risks.”
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