As we’ve advised in other blog posts, you need to try to stop sleeping on your stomach because it’s silently damaging your health while you sleep. We have a proposition for you.
Why not try one of the two following methods for the next three weeks, and if it doesn’t work, try the other method! If nothing works, then you’ve at least spent six weeks trying to train yourself. No harm, no foul.
Method one - training to sleep on your back
Only 14% of people are back sleepers and a fair portion of them had to learn how to do it the hard way (most people are foetal position sleepers in case you were wondering).
The result is justified, however, as you can expect to reduce acid reflux, decrease wrinkles, ease neck and back pain, and even maintain perky breasts!
Here’s how you can become a back sleeper:
- Use pillows or cushions around you to keep you positioned in the bed. If it’s hard for you to roll over while you’re awake, it will be hard when you’re asleep. If you lay on your back and put a pillow under each upper arm, it will help stop you from rolling over.
- Remember to revert to the back position if you catch yourself on your side. Trying to sleep comes so naturally to us that we fall back into our old patterns without even realising it. It will take some thought and persistence to achieve this transition.
- Use a memory foam pillow and get comfortable. If your body and especially your neck feel comfortable and supported while you’re on your back, this is a good sign that you can sleep in this position for the long term.
Method two - training to sleep on your side
Sleeping on your side can put pressure on your hips, neck, and shoulders, so we’re going to look at taking steps to protect these when you sleep and do side sleeping the right way.
- The easiest way to protect your hips, neck, and shoulders when you sleep is to get a softer mattress. If that’s out of your price range right now, you might want to try a mattress topper.
- Your pillow might be too thin for your head, so to help you sleep on your side and successfully align your neck, spine, and hips, get a taller pillow (or use two). Be sure to get a pillow that is high enough and firm enough, because a tall soft pillow will give way once your head is on it, and that doesn’t solve your problem.
- Pick a side and stick to it. We recommend the left side as it’s proven to be better for your circulation and internal organs. If you keep swapping from left to right, you will find it harder to train yourself to become a side-sleeper.
- Try sleeping on your sofa for a couple of nights, as the lack of width will provide you will little opportunity to roll onto your back or front.
There we have it.
Simple, actionable steps to train you into a healthier sleeping position.