Do you have a favourite sleeping position? Some people like to curl themselves up into a fetal position, while others prefer to lie back and relax. Everyone will have that one position that brings them maximum comfort and helps them fall soundly asleep. But what if I told you that some sleeping positions are better than others?
In particular, sleeping on your back with your head facing up is widely considered to be the best sleeping position for almost anyone. However, it is not the most popular position as many do not find it naturally comfortable, and some superstitious folks even claim that sleeping on your back is similar to how someone who died is laid in a coffin, so it’s best to avoid that position.
Superstitions aside, it is scientifically proven that sleeping on your back has more health benefits compared to any other position, so you might want to read on and learn how to do just that.
Why Should You Sleep On Your Back?
Snoozing face up is considered to be the healthiest option available for a number of reasons. First of all, it allows your head, neck, as well as your spine, to rest in a neutral position. This means that you will not feel any extra pressure on these areas as your back is kept straight, which makes it less likely for you to experience any aches or pains.
Another reason why sleeping on your back is a good idea is because it prevents acid reflux from occurring. Acid reflux, which is also known as heartburn, happens when some of your stomach acids flow up into your oesophagus. This causes burning pain in the chest area as the walls of your oesophagus are not protected from the stomach’s hydrochloric acid. When sleeping on your back, your head is propped up on a pillow so it is elevated, thus the acid cannot flow upwards.
If you’re the type of person who cares deeply about having healthy and youthful skin, you’ll be glad to know that sleeping on your back also helps to prevent wrinkles from forming. When you’re lying on your back, your head is laid flat with your face pointing upwards. This prevents your cheeks and forehead from coming into contact with your pillow. Imagine spending hours with your skin pressed against the pillow’s surface — it’s no wonder why wrinkles will form. Additionally, if you have acne on your face, keeping your face up will prevent your acne from touching your pillow. This not only prevents your pillowcase from getting stained but also prevents your sensitive facial skin from becoming irritated and inflamed.
How To Train Yourself To Sleep Face Up
Now that you’ve read for yourself how sleeping on your back can have various benefits to your health, you might want to consider teaching yourself to sleep in that position every night. It’s not an easy task, especially when your muscle memory is so used to you falling asleep in another different position. However, it is possible to train yourself to slowly overcome your initial discomfort, and soon enough you’ll be effortlessly drifting off into a peaceful slumber while lying on your back. Here are some things you can do to train yourself to sleep back-down face-up.
Get A Good Mattress
This is a good tip not just to help you learn how to sleep on your back, but in general, you should have a mattress you feel comfortable lying on. One main factor you should consider before getting a mattress is the way your spine curves. On a suitable mattress, your spine should naturally curve slightly, and your head, shoulders, buttocks, and heels will be aligned. This is especially important since you’ll be lying on your back to sleep, so it needs to be as comfortable as possible.
A Good Pillow Or Two
If you’re going to be lying on your back, your head will need good support as well. A good pillow should elevate your head just slightly and not make you feel like you are straining your neck. Soft pillows may feel comfortable at first, but if they sink in and do not offer enough elevation, you should get a firmer pillow that can hold some weight. Pillows aren’t just for your head — getting a pillow to put under your knees can help relieve some of the pressure and pain you might feel on your spine.
Mind Your Arms And Legs
Just because you’re sleeping on your back, it does not mean you have to force your arms to lay flat at your sides, nor do your legs have to be kept rigid and straight. In actual fact, keeping your limbs stiff and stuck in that position is likely to be counterproductive. By keeping your arms and legs spread out across the mattress, you’re distributing your weight around, so there is less pressure that will build upon your joints and thus you won’t feel the aches.