Sleeping on your back is the healthiest way for your body to rest. It has enormous benefits for overall health and offers beauty benefits too. Sleeping on your back prevents common back and neck pain as well as arm numbness. In addition, if you are a woman – sleeping on your back also helps keep your breasts firm.
The primary benefit of back sleeping is it will help prevent inflammation and you won’t wake up puffy as a result of unnatural pressure on your organs and so on. While in many of our forums, we advocate for proper use of memory foam pillows, we need to tell you the advice is only valid if you know how to sleep on your back in the right way.
That’s why we are here to help you and will reveal the best tips for back sleepers! I will talk about how to get great rest and you will finally get that good night’s sleep, which you may have been dreaming about for years, not knowing what you were doing wrong.
Let’s look at some of the best tips that will give back sleepers quality rest:
Check your mattress
What you need to ask yourself is whether or not you have a wimpy mattress?
In other words, floppy or weak mattresses are not ideal and may not offer the required back and neck support your body needs to get good rest.
While you may assume your mattress is “good enough”, it may be the prime culprit in your neck and back pain when you wake up.
Sleeping on your back on a crappy mattress plays a huge role in the pain you have when you wake up. You need to find a firm mattress that will give you great support.
Quality memory foam mattresses offer the necessary comfort and support and are preferable in many ways to other types of mattresses. The temperature and absorption rates while you sleep add to your sleep comfort.
Such mattresses ensure your back and spine are well aligned and suffer no amount of unnatural pressure whatsoever.
Back sleeping on a real mattress also reduces chances of pressure on body organs, allowing you to wake up refreshed.
Consider the right neck and back support
To avoid pains when you wake up, you also need to ensure that your neck gets solid support. There are many pillows available on the market that offers better neck support.
Look for one that is firm, which will keep you from hyperextending your neck or falling back, which is unnatural. We recommend you use a memory foam pad because of its comfort and support. It is a fact that the firmness of such a pillow will relieve you from achy morning muscle strain and pain.
While you may try as many pillows as you need until you find the perfect one, our top range of foam pads can do the trick without you having to spend all that money. On the other hand there are numerous tips to use a pillow that can create sleep miracles.
For instance, some people claim that positioning the pillows helps them to get a great night’s rest. They strategically place pillows under each arm, or even under the knees for lower back support.
Some people also put them on each side of their torso, so it keeps them in place the whole night, like you would for a baby. But having so many pillows can be costly and no guarantee that you’ll get the right support, so finding the right pillow is vital.
Look at where you sleep
In spite of its popularity and health benefits, back sleepers suffer other negative effects from a bad bedroom environment.
You need to look also at your sleep area as a whole before going to bed. Apart from the use of foam mattresses, foam pillows and comfortable bed covers and blankets, there are other aspects you need to consider.
The bedroom temperature for instance. What is the ideal bedroom temperature and what causes it to rise or fall? Many agree that the best temperature is from a range of 18 celsius to 22 Celsius.
Ideally, the bedroom should be cool. Using the right memory foam mattresses will also ensure that the body temperature released as you sleep is absorbed, allowing for uninterrupted rest.
Other ways of ensuring the environment is ideal include reducing room lighting by using window shades.
Many people may prefer using eyeshades to reduce light contact or vaporizers in the bedroom to cool off the bedroom.
Reduce bedroom noise by turning off electronics
You may be having sleep problems and wondering why? Sound and other forms of distractions may not work well for back sleepers.
Is the TV still on? Do you watch it for hours before sleeping?
Some habits like watching TV or surfing the internet before you go to sleep will mess with your brain and you won’t get needed rest.
Also check to make sure you phone is switched off so a phone call or text doesn’t jolt you out of your sleep.
Consider using a regular alarm clock rather than your phone as an alarm, since you can skip all the other unwanted notifications that way.
Eat light and smart at dinner
If you have had sleep problems, some may be caused by slow digestion processes.
Indigestion leads to the release of body temperature that eventually disturbs sleep. Pay attention to what you eat and make sure it doesn’t give you indigestion.
Avoid eating too many carbs or too much before you go to sleep, as these can add to digestive problems.
While sleeping on an empty stomach may not be advisable, eating carbs is not practical.
They are harder to digest and can cause sleep disturbances like stomach pain, water retention, and acid reflux.
It is best to eat some light meals, which consist of veggies and proteins.
All in all, these are simple and easy tips that can help you sleep better at night. Though most of these apply to all sleeping positions, you should still create healthy habits for your body.
You don’t want to wake up anymore with a lot of pain in your neck, lower back or numbness in the arms.
Follow our numerous memory foam pillow advice for the best night’s sleep ever!