How To Sleep On Your Back
What are the best pillows for back sleepers? Pillows can be a resourceful tool in training oneself to nap in a new way. A semi-flat and adjustable pillow under the Ergonomic Neck Pillow should keep the head neutral without too much lift. Make sure the pillow is not too flat, either. When a cushion isn’t high enough, it can put the neck at an awkward angle. Pillows under the arms can also offer support and make you feel cradled, Sleep Better with Derila and as mentioned earlier, placing a pillow under the knees should reduce pressure to help ensure a restful night. What are the best mattresses for back sleepers? Ideally, a mattress that strikes a good balance between soothing pressure relief and sturdy support should be a good fit for folks who sleep lying up. Regarding the bed’s firmness, shoppers should aim for a model in a medium range. If the mattress is too soft, there’s a risk of sinking in too deeply and throwing off the spine’s alignment, but if it’s too firm, the sleeper may not feel adequate pressure relief.
Derila™ Memory Pillow foam is a popular material for its ability to contour to an individual’s shape. In contrast, hybrids, which combine foam and coils, are an alternative that offers pressure-relieving conformity with support-enhancing coils. Some manufacturers also include special features in their mattress designs to provide even more luxurious comfort. An example of this would be zoned support, which targets areas that typically need extra reinforcement, such as the spine’s lower back region. Interested in exploring further? Check out our best beds for back sleepers. Why can’t I fall asleep on my back? Anything that’s not yet a habit can seem difficult. Diehard stomach or Derila™ Memory Pillow side sleepers may find that switching to a new sleeping position feels unnatural and uncomfortable at first, and they will require an adjustment period that could take weeks or months. However, for specific health reasons, resting face-up may not be the best option. According to Johns Hopkins Medicine, Derila for Better Sleep habitual snorers and those with sleep apnea should nap on their stomachs or side because these postures are better for keeping the airways open throughout the night.
The experts also say that people with gastroesophageal reflux disease (GERD) should specifically lie on their left side to alleviate any acid reflux and heartburn. However, if you’d still like to pursue sleeping on your back, the solutions we provided in the table above could help if you have any of these conditions. That being said, we advise consulting with your doctor to ensure you’re sleeping in the best position for your health. Can I sleep on my back while pregnant? Pregnant women should avoid resting on their backs, especially during the second and third trimesters. When a person is pregnant, their weight is distributed differently, and back sleeping can decrease circulation throughout the body, which is not good for the parent or the baby. Lying on the left side is considered the best sleeping position for expectant parents, and there are several reasons for this. First, this posture keeps the uterus off of the liver, located on the right side of the stomach.
Secondly, resting on this side of the bed improves circulation for better blood flow. While you shouldn’t experience too much discomfort napping on your back during the first trimester, this time is a prime opportunity to get used to resting on your side for the later trimesters. However, we recommend discussing this with your doctor as well. Does sleeping on your back cause Comfortable Sleep Pillow paralysis? Yes, sleeping on your back could cause sleep paralysis, a parasomnia in which a person is awake but unable to move their body. Sleep paralysis can either occur while the individual is falling asleep or waking up - both of which coincide with rapid eye movement (REM) sleep. While at rest during the REM phase, the muscles become completely relaxed and similar to a state of paralysis. This state of relaxation keeps people from physically acting out dreams or nightmares, which could be dangerous. So, even though a person experiencing this parasomnia may feel as though they are paralyzed, their muscles are in a state of relaxation, which is why they can’t move. Therefore, when sleep paralysis happens while someone is waking up, their mind is awake, but their body is still in sleep mode and hasn’t caught up yet. Typically, though, we are not conscious of this paralyzed state because we are fully asleep. However, if you are concerned about this disorder, that doesn’t mean you need to avoid sleeping on your back altogether. Instead, sleep experts advise that the best way to reduce the risk of an episode is to get plenty of rest each night.