When it comes to sleep, every little thing counts – how much and how long you sleep, the mattress you choose, your pillow, and your position. Even when you work out regularly, lack of adequate sleep can lead to disastrous consequences: chronic fatigue and decreased productivity, just to name a few.
You may not have thought about it, but where do you put your pillow on your back? Do you put it under your head or between your legs? Have you ever wondered what the best sleeping position is and how to get the most out of your pillow? This article will discuss it all!
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What’s the best way to sleep on a pillow if you are sleeping on your back?
If you sleep on your back, you should place the pillow under your knees, so your hips are slightly raised. This way, your spine will be in a neutral position. The pillow should also support your head and neck to keep them aligned with the spine.
The best way to sleep on your back is with a pillow that supports the natural curve of your neck and keeps it in line with the spine. If you have trouble sleeping on your back because of pain or discomfort, this may help.
The best way to get comfortable with this position is to lie flat on the bed and slowly bring your knees up to where you want them when you sleep. If your hips are rotated inward, place a pillow between your knees. If they’re rotated outward, place a pillow between them.
If you find that there’s no comfortable position for you, try using a body pillow instead of a standard pillow. Body pillows can keep you in alignment while supporting your head and neck.
Is it better to sleep with a pillow or without one?Â
It’s better to sleep with a pillow.
Pillows are designed to help you sleep in a comfortable position, and they do that by supporting your head, neck, and shoulders. Finding the proper position is harder, and the wrong position can cause neck pain.
The National Sleep Foundation recommends using a firm pillow to support your head without sinking too much, and it should be thick enough to keep your spine aligned while sleeping on your back without causing pain in the morning. The foundation also says that pillows shouldn’t be used as a replacement for adequate mattress support or as a way to prop up an unstable air mattress.
If you tend toward back or stomach sleeping positions, try using pillows with different shapes and sizes until you find one that feels comfortable on your bed. If you’re more of a side sleeper, look for extra padding at the top of the pillow for added support when laying on your side, and don’t forget about pillowcases!
How to Sleep on Your Back: Tips + Benefits
Sleeping on your back is a great way to get the most restful sleep, but it can take time to get used to. Here, experts share tips for making the switch.
Choose a Supportive Mattress
Sleeping on your back puts pressure on your spine, so choose a mattress with plenty of support and comfort. If you’re sleeping on an old mattress, consider buying a new one that will provide better support for your spine.
Support Your Head and Neck
A pillow under your head will help keep you from tossing and turning while sleeping on your back. Some people prefer softer pillows, while others prefer firmer ones; however, either type will work as long as it’s comfortable for you.
Keep Your Feet Elevated
Keeping your feet elevated above heart level helps prevent fluid buildup in the legs that can lead to swelling (edema). This is especially important if you have low blood pressure or edema generally.
Stretch Before Bed
Stretching is a great way to loosen your muscles before bedtime and increases circulation in your body, which can help you sleep better. If you have trouble sleeping on your back, try this simple exercise: Bend over and touch your toes. Then, lift your head and shoulders and arch your back, pulling your stomach tight. Hold this position for 10 seconds before slowly returning to the starting position. Repeat this stretch 5 times or more before lying down to sleep.
Relax With Breathing Techniques
If you’re having trouble sleeping on your back because of snoring or a sore throat, try breathing techniques to help relax your body so you can fall asleep easily. Try taking deep breaths through your nose as if you were trying to breathe through a straw — it helps open up the airways, so they don’t collapse during sleep causing snoring or obstructed breathing while asleep.
Best Sleeping Positions for Lower Back Pain
If you have lower back pain, you may find it difficult to get a good night’s sleep.
Here are some sleeping positions that can help ease your back pain:
Sleep on your side with a pillow between your knees
This position reduces strain on the lower back and may help keep the spine in its natural alignment. You should also use another pillow under your head and neck for support.
Sleep on your side in the fetal position
Another popular option for those suffering from back pain is to sleep in the fetal position, allowing gravity to take some pressure off the spine. The key is to keep both knees bent and slightly higher than hip level so that there’s no pressure on the lower back during sleep.
Sleep on your back with a pillow under your knees
This position helps relieve pressure on the lower back and encourages good circulation throughout your body.
Discover the benefits of this position: Sleep better!
Sleep on your stomach with a pillow under your abdomen
Sleeping on your stomach is one of the worst things you can do for your back because it puts pressure on the lower lumbar vertebrae, which are already under stress when standing upright. However, if you must sleep this way (like snoring), elevate the upper half of your body with a pillow so that only your torso and head are touching the mattress.
Conclusion
There is a right and wrong way to put your pillow when you sleep on your back. Props or no props, this article revealed the best positions to sleep while minimizing muscle strain. You might be surprised at how different these positions are and how minor adjustments can significantly alleviate pain and reduce body stress. No matter what position you choose, the important thing is to make sure your head rests evenly on the pillow at all times; with these tips, you will find it easy to achieve that ideal no matter what position you sleep in.
Put the pillow under your knees: Relieve pressure during your sleep!
