Buzz
While sleeping on your back offers benefits for posture and back pain prevention, it's not a natural position for most. Using pillows and weighted blankets can discourage rolling over during sleep, and pre-sleep stretching can alleviate back pain. Developing habits conducive to easier sleep can also aid in adjusting to this position.
Effective Techniques
Remaining on Your Back
Try a Weighted Blanket: If you're accustomed to sleeping on your side or stomach, a weighted blanket can mimic the comforting pressure felt in these positions. While commonly used by autistic individuals, they've also been beneficial for those with anxiety and insomnia. These blankets are available for purchase online, with a recommendation that they weigh around 10% of your body weight.
Create a 'fortress of pillows' around yourself to prevent rolling over. Surrounding yourself with pillows on all sides can help prevent you from turning over during sleep:
- Position a pillow on each side of your head.
- Place a pillow under both arms and legs.
- Line up pillows on each side of your legs.
Elevate your head and upper body if the pillow 'fortress' doesn't suffice. Stack enough pillows under your head and upper body to create an incline when lying down. Sleeping in this position can reduce the likelihood of rolling over.
- 'Wedge' pillows are designed for this purpose and are readily available for purchase online.
Consider purchasing a 'bumper belt' if you prefer not to use pillows. 'Bumper belts' are offered by various manufacturers and feature side 'bumpers' that are inflatable or made of foam. They can be bought online or in select bedding stores.
Make your own 'bumper belt' using tennis balls if buying one isn't your preference. Attaching tennis balls to the arms or hips of your pajamas serves the same purpose as a bumper belt. If you roll over during sleep, the discomfort should prompt you to return to your back without waking.
- Place a tennis ball at the side seam of your pajamas on either the arms or hips.
- Secure the tennis ball with tape, wrapping it around the pajama arm/waist several times to ensure it stays in place without restricting circulation.
Utilize a travel pillow to maintain proper neck alignment. These U-shaped pillows are typically used for sleeping upright but can also prevent your neck from twisting uncomfortably to one side when sleeping on your back.
Discover Why You Can't Sleep: Mytour Quiz
Whether it's your environment, habits, or another factor disrupting your sleep, our quiz is designed to identify the cause of your sleep troubles. We've also included evidence-based tips tailored to your specific situation. By completing this quiz, you'll be on your way to a better sleep routine!
1 out of 12
Describe your typical nighttime routine:
Adopting Practices to Enhance Sleep Quality
Expose yourself to plenty of sunlight early in the day. Getting bright light exposure between 8 AM and 12 PM helps improve nighttime sleep. Regular sunlight assists your brain in distinguishing between waking and sleeping times, aiding in setting your circadian rhythm. Even office workers with a window in their workspace sleep an average of 46 minutes longer than those without.
Avoid using electronic screens before bedtime. Your sleep-wake cycle, or circadian rhythm, is significantly impacted by light. Unfortunately, the 'blue' light emitted by phones, TVs, and computers can deceive your brain into thinking it's still daytime, making it challenging to fall asleep. Experts recommend avoiding screens for at least 2 hours before going to bed.
Keep mobile devices in a different room. Individuals who sleep near their phones and devices are more prone to being awakened at night by notifications. Even a silent phone on your bedside table can cause anxiety and distraction, making it difficult to fall asleep.
Avoid alcohol consumption before bedtime. While alcohol may induce faster sleep onset, it interferes with entering REM sleep, increasing the likelihood of nighttime awakenings or morning grogginess if consumed before bed.
Incorporate melatonin-rich foods into your diet. Melatonin is crucial for regulating your sleep-wake cycle. Consuming certain foods before bedtime can naturally boost your body's melatonin production. Some foods, like walnuts, naturally contain melatonin, while others contain vitamins that aid in its production:
- Walnuts and pistachios
- Dairy products
- Honey
Adjust the temperature in your room. The optimal sleeping temperature varies among individuals, but most people find that they sleep best when the room temperature is between 60–67 °F (16–19 °C). Before bedtime, lower the heat to achieve this range.
Maintain a consistent sleep schedule. Irregular sleeping patterns are associated with various health issues, such as obesity, diabetes, and depression. Establishing a regular bedtime and wake-up time promotes easier sleep onset and enhances sleep quality.
Preventing Back Pain
Use a pillow under your knees. Sleeping on your back can strain your spine. Placing a small pillow under your knees alleviates this pressure and helps maintain spinal alignment.
Keep your hamstrings flexible. Tight hamstrings can transfer stress to your spine during daily activities, leading to back pain that may worsen when sleeping on your back. To stretch your hamstrings effectively:
- Lie on your back with one leg straight and the other bent. Wrap a towel around the thigh of the bent leg, holding one end of the towel in each hand.
- Gradually straighten the bent leg until you feel a stretch in the back of your thigh. Hold this position for up to 60 seconds, avoiding any pain.
- Repeat the stretch with the other leg.
Loosen your hip flexors before bedtime. Tight hip flexors, often caused by activities like running, cycling, or prolonged sitting, can disrupt muscle balance and contribute to back pain. To stretch your hip flexors:
- Take a large step forward, bending one knee in front of you while extending the other leg behind you. Ensure that your front foot is positioned ahead of your front knee to avoid pressure on your kneecaps. Maintain a straight spine.
- Shift your pelvic weight forward. You'll feel a stretch in the hips of the leg extended behind you. Hold this position for up to 60 seconds, or as long as it remains comfortable.
- Repeat the stretch on the opposite side.
Suggestions
Precautions
- Consistent sleep patterns are vital for your well-being. If you're unable to achieve restful sleep after two weeks of trying, consider reverting to your original sleeping position.
- Individuals prone to sleep apnea should avoid sleeping on their backs, as it can worsen or trigger symptoms. If you have sleep apnea or experience nighttime snoring, try sleeping on your side instead.
- If you experience discomfort while stretching, discontinue the stretch until you can perform it under the supervision of a professional trainer.
