While sleeping on your back may not necessarily be the healthiest position to doze off, it is still a go-to for many come the end of the day. But when it comes to improving the quality of your sleep, one of the most important things that you can do is cater some of your bedtime habits to your sleeping position of choice, and that’s certainly the case for back sleepers. If you’re someone who tends to fall asleep while lying on their back, make sure that you’re keeping your wellness in check while clocking your hours of shuteye by following these three tips from Dr. Michelle Robin, chiropractor and the founder of Your Wellness Connection.
Put a pillow under your knees.
“Being completely flat on the bed can put stress on your lower back because it doesn’t get it’s natural curve,” says Dr. Robin. “That could lead you to waking up in pain.” Slipping a thin pillow beneath the back of your knees helps imitate the curve of your spine to make sure that you don’t wake up feeling any pain.
Keep your arms down at your sides.
In order to help make sure that you don’t put any unnecessary stress on your body, it’s important to make sure that you keep your arms beside your body while sleeping on your back. “Many back sleepers put their arms up under their head or under their pillow,” says Dr. Robin, “but that stresses all the joints in the arms and throws the back out of alignment. Make sure you keep your arms down.”
Use a supportive pillow.
“It is important to keep your neck and head supported throughout the night, even as your muscles relax and you are no longer holding your head up,” says Dr. Robin. “Use a supportive pillow that your neck can rest on while still keeping its curve.” This is important for a few reasons, including the fact that it helps regulate your breathing and also prevents things like mid-sleep acid reflux.