If you are used to sleeping on your back at night, it will be difficult to sleep comfortably. Many sleep experts don't recommend sleeping on your back, especially if you wake up easily or usually snore. However, if that's your sleeping position, you can still make a good night's sleep by adjusting your bed environment and sleeping habits.
Step
Method 1 of 2: Adjusting the Bed Environment
Step 1. Elevate your head with a pillow
Using a pillow or two to elevate your head ten centimeters will allow you to breathe more freely while you sleep. You can also consider buying a pillow specifically designed to keep your neck muscles relaxed, so you can sleep better.
You may want to try sleeping on a pillow or two for a few nights to find out how many pillows you need to get a comfortable night's sleep. You can also consider using an orthopedic pillow that fits your neck and head, which can provide good support while sleeping. A slightly elevated foam pillow can also support your head and help you breathe freely when sleeping on your back
Step 2. Sleep with a pillow under your knees
Sleeping on your back can put pressure on your spine and lower back. Place a pillow or two under your knees before going to bed to provide good support for the spine and reduce pressure on the lower back.
Step 3. Make sure the mattress is comfortable and can support the body
When sleeping on your back, a mattress that supports the body well, including supporting the lower back, is important. In spring mattresses, support is provided by means of coils of wire or springs on the inside of the mattress. Different spring mattresses have different numbers and arrangements of coils of wire. Similarly, the thickness of the mattress will be different, that is, from about 18 centimeters to 45 centimeters. You should always try on a mattress before buying it to make sure it is comfortable and able to support your body.
- Sometimes, a mattress that is not too firm feels more comfortable, because your shoulders and hips will be slightly buried in the mattress. If you have problems or pain in your lower back, consider using a firmer mattress with a filler layer for support.
- Check the mattress you currently have to make sure it's not completely flat or could cause discomfort. If the mattress is flat, it may be time to buy a new mattress. Although you can tuck a board under the mattress to reduce its deflation, this is only temporary and eventually you will have to buy a new mattress if you want a good night's sleep.
Step 4. Purchase a humidifier
Dry air can cause irritation to the nose and throat, which can lead to blockage and snoring at night. To keep the bed environment comfortable and moist, sleep with the humidifier on. You can buy a humidifier at a hardware store.
Method 2 of 2: Adjusting Sleep Habits
Step 1. Avoid eating or drinking alcohol a few hours before bedtime
Alcohol is known to cause sleep disturbances. Likewise, eating a large amount right before bed can lead to restless sleep, leading to snoring and constant moving or shifting in bed.
Try to only drink water a few hours before bed and eat dinner a few hours before bedtime. This will ensure that the body has finished digesting the food and is ready for a good night's sleep
Step 2. Relax before bed
In preparation for bedtime, do relaxing activities such as taking a relaxing bath, reading a book, or chatting casually with your partner. Relaxing before bed will help you fall asleep easily and feel comfortable when you sleep.
You may also want to have a warm drink before bed, such as herbal tea. Avoid drinks that contain caffeine, as they will keep you up all night
Step 3. Consider rolling over to one side before going to sleep
Even if you start a night's sleep on your back, you may want to roll over to one side when you fall asleep or when you wake up in the middle of the night. Sleeping on your back can cause snoring and restless sleep. If possible, try to roll to one side so that your body is more comfortable and can continue to sleep well throughout the night.
