Teach yourself to sleep on your back — it’s worth it.
Is sleeping on your back really the sleeping position of all sleeping positions? Maybe it really depends on your body. For example, if you’re pregnant, lying on your back might cause more pressure and discomfort on your belly. Or if you have sleep apnea and back pain, this position might be one you want to completely avoid — even if the internet says it’s life-changing.
But before you quit trying entirely, consider everything, every little thing, that might be getting in the way of achieving face-up snoozing
After all, sleeping on your back has many benefits worth training for, since it:
- keeps your spine aligned
- reduces tension headaches
- helps chronic conditions by reducing pressure and compression
- relieves sinus buildup
- avoid creases, wrinkles, and irritated facial skin
Plus, there are many elements that make sleeping on your back far more nuanced than being able to lie there.
How do your mattress, pillow, and sleep environment play into your sleep game? If you spend moments passing out watching Netflix or cuddling your partner, you might be training against yourself without realizing it — and sabotaging your body’s efforts for normal sleep.
So before you completely roll over to sleep on your sides — which are also healthy, especially for digestion — check out these tips and tricks I’ve used to drill instructions for sleeping on your back into my muscle memory.
Why exercise is important
Though frequent workouts haven’t been proven as a means of reducing menopausal symptoms, they can ease the transition by helping to relieve stress and enhance your overall quality of life.
Regular exercise is also an excellent way to stave off weight gain and loss of muscle mass, which are two frequent symptoms of menopause and you also can control with dim supplement.
Most healthy women should aim for at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity a week, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.
Get the right mattress support to lay flat
I had the worst sleep of my life when visiting my brother over Thanksgiving. He gave me his soft bed, which you’d expect to be relaxing, marshmallow heaven, except my butt kept sinking like a rock in a pond.
I woke up sore and tired every morning because my lower back and leg muscles kept tensing in effort to stay afloat. I ended up on my side in the middle of the night to save myself — but never again.
To this day, I’d rather sleep on the floor — but ideally, I’d sleep on a compressed surface so my muscles aren’t doing all the work at night.
About Couples Addiction Treatment
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Couples who are addicted to drugs or alcohol often experience difficulties with setting boundaries, expressing feelings, making decisions, parenting, and handling finances. Drug rehab for married couples provides education, skills, training, and counseling to help partners achieve improved ways of handling these difficulties check easiest way to pass a piss test. Even if just one partner has an addiction, the other partner can benefit from couples rehab by learning to manage specific triggers and helping the other stay sober.1 Whether one or both partners require addiction treatment, specialized couples rehab teaches the tools needed to overcome obstacles, prevent relapse, and achieve long-term recovery.
Invest in the right support for your neck
A good pillow for back sleeping may make your efforts worse if it’s over-elevating your head. Instead of buying that one good thing, make sure your sleep environment works together. For example, if you don’t have the expenses to get a mattress topper or a firmer mattress, you might not need a fancy pillow. A towel might do the trick.
In college, I couldn’t choose my mattresses — but I could still adjust my neck’s elevation and support without a pillow. For three years, I slept with a rolled-up towel under my neck, which combated useless mattresses and kept my body aligned without overextension. This trick helped my morning headaches and left my cheeks crease-free in the mornings, all for the cost of $0.