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How to Sleep on Your Back and Increase Your Sleep Health

a woman sleeps on her back with her neck propped by a pillow

When you sleep on your back, use a pillow to prop your neck up to a comfortable angle.

There are multiple positions people are most comfortable sleeping in, but perhaps the most beneficial is sleeping on your back. Although it is the recommended sleeping position for the associated health benefits, only about 14% of the population categorize themselves as back sleepers. If you sleep on your back, you can help improve spine alignment, minimize acid reflux, and prevent wrinkles. If you aren’t naturally a back sleeper, you can follow these tips for adjusting your sleeping patterns and learning how to sleep on your back. 

Lay Down Flat As You Sleep On Your Back

The first natural step for sleeping on your back is to lie flat. Your head and neck should be in a neutral position, and you should resist the urge to twist your head or rotate your knees to either side. 

Some people find it comfortable to lift their arms above their heads as they sleep on their backs. Other people find this uncomfortable, so experiment for yourself to discover which variation feels best. 

Elevate Your Head

Use a pillow to keep your head in a slightly raised position. You can also place pillows under your arms to increase the feeling of support. Some sleep experts recommend using a buckwheat pillow for support because it is flatter and can easily be rearranged to suit you. Propping your head up too high, or letting it fall too flat, however, will create an unnatural alignment. 

Place a Pillow Under Your Knees

As you initially learn to sleep on your back, you may feel some pain and pressure in your lower back. Placing a pillow under your knees can offer relief from this pressure. 

Avoid the Starfish Position When With a Partner

If you spend the night with a partner, be mindful that you do not sleep on your back in the “starfish position.” This position describes when you lie flat with your arms and legs spread wide. It is comfortable and helps to relieve pressure, but if you are sharing your mattress with somebody, it can take up quite a lot of space. 

Be Persistent

It can take a bit of time to train yourself to sleep on your back regularly. Being persistent is the key to making this change. Don’t feel defeated if you find yourself rolling onto your side during the night; just adjust your position and keep trying. 

If you are following these sleep tips for months and still experience challenges and discomfort, it may be a mattress problem. If you have had your mattress for more than 8 to 10 years, it is likely time for a change that can improve your sleeping comfort. 

Sleep Well With A Mattress From All American Mattress

At All American Mattress, we have the expertise and great prices to help you choose the perfect pillows and foam mattress for your bedroom. We have mattresses and bed frames available made from a variety of materials to suit your needs, whatever they are. Stop by our showroom, visit us online, or give us a call at (410) 451-9006 to see how we can get your toddler sleeping through the night. We offer brand names at affordable prices, and we will always work hard to keep your whole family comfortable. For more mattress shopping tips, be sure to follow us on Facebook, Twitter, and Pinterest.

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