4 Tips every back sleeper needs to know

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It’s really annoying when we wake up in the dead of the night with an urgent need to go to the bathroom, but can’t fall back asleep after doing that.
Photo credit: 1966 Magazine

If you wake up every morning flat on your back with legs outstretched and arms at your side? Congratulations, you’re doing the whole sleep thing right. You’re already sleeping in the healthiest position, but here are a few tips to get even more out of it.

See Also: 7 Foods that help you sleep better

Don’t sleep on an even plane

When you sleep on your back, your head should be slightly elevated, which prevents pain and discomfort caused by acid reflux. That way, your stomach is below your esophagus, meaning food and acid can’t creep back up toward your throat.

Eat smart before bed

While sleeping on your back does reduce acid reflux, indulging in heavy, fatty or acidic foods too close to bedtime is a bad idea regardless of how you’re sleeping. Try to leave two hours between the time you finish your last meal and when your head hits the pillow.

See Also: 5 Simple yoga poses that help you sleep better

Invest in a mattress cover

When you sleep on your back, it’s important that each of your body’s pressure points is supported equally. A mattress with random lumps or soft spots will cause aches and pains. Look for a model that’s firm all over. Or, if a brand-new mattress isn’t in the cards, a solid mattress topper (which you can buy for about $65) will more than suffice.

Put a pillow under your knees

Despite its benefits, sleeping on your back can put stress on your spine and lower back. Put a pillow under your legs to reduce the pressure and wake up rested and pain-free.

 

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