4 Must Do’s for Back Sleepers

Do you sleep on your side? On your stomach? Or perhaps on your back?

Sleeping on your back has been found to be the healthiest position to sleep in, says the National Sleep Foundation. It is said to minimize neck and back pain, as these areas are in a neutral position while you sleep.

The National Sleep Foundation goes on to say that only 8% of the U.S. population sleeps on their back--but this may be the right position for you! Before you start training yourself to sleep on your back, let’s take a look at these four must do’s for back sleepers.

1. The Mattress Matters

In order to sleep comfortably on your back, you need to find the right mattress.

A good traditional mattress or a quality memory foam mattress can provide you with the support you need. Make sure to look for one that is firm. It’s also a good idea to buy a mattress cover for your bed. If your mattress has areas of varying firmness or bumps, it can distribute uneven pressure on your body.

With a firm mattress cover, you can solve this problem and make your bed even cozier. Who wouldn’t want that? Did we mention a firm mattress was best? Good.

2. Perfect Pillows

When sleeping on your back, you really need to have the right pillow to support your neck. Think about using a firmer pillow to keep your neck and head in the correct elevated position. (See a trend? Firm mattress, firm pillow.) Also, try putting a pillow under your knees. This will relieve stress from your spine and lower back.

3. Be Kind, Incline

In order to prevent acid reflux, sleep on an incline. Acid reflux can take the form of heartburn or nausea, which occurs when contents from your stomach move back up the esophagus. If you keep your head elevated while sleeping, your stomach will be below your esophagus, and food and acid will not move upwards towards your throat. Using the correct pillow will help prevent acid reflux as well!

4. Midnight Snacks

Even though sleeping on your back and on an incline will minimize the likelihood of having acid reflux, it is also important to watch what you eat before bed. The Harvard Medical School recommends avoiding eating foods that are fatty, acidic, or high in carbohydrates. They also suggest finishing dinner three hours before you head to bed.

With these four must do’s for back sleepers, sleeping on your back can be healthy and comfortable! Just watch out for signs that a back sleeping position is exacerbating your snoring--or, better still, use your CPAP machine for optimal breathing. Go back to bed and give back sleeping a try.

P.S. Make sure to seek more information and medical attention for any sleep disorder so that you sleep soundly.