How do I stop sleeping on my stomach?
Most of us have heard that sleeping on your stomach is bad for your health, and yet many people still choose to ignore this important advice. Unfortunately, sleeping on your stomach isn’t the best choice for your back and neck health, so if you’re one of those people who wants to know how to stop sleeping on your stomach, then this article is for you. Here we’ll discuss the potential benefits of changing your sleeping position, how to do it, what to do once you’ve changed it and more.
What are the Benefits of Not Sleeping on Your Stomach?
Sleeping on your stomach has some drawbacks that should be considered. This position can put excessive strain on your neck and back, leading to unnecessary pain and tension. It can also misalign the spine, causing issues such as poor posture, sciatica, or allergies. And while some people might find sleeping on their stomachs more comfortable than other positions, those same people may be suffering from pain or chronic discomfort due to the misalignment of their spine.
Therefore, if you are suffering from any of these issues and are looking for relief, it’s worth considering changing your sleeping position. By doing so, you can protect your back and neck and even improve your posture in the long run.
Tips to Help You Stop Sleeping on Your Stomach
If you’re determined to stop sleeping on your stomach and switch to another position, the first step is to train yourself to fall asleep in a new position. This can be done by gradually transitioning over a period of time and developing a few habits. For instance, when lying down in bed, you can start by placing a pillow under your stomach as it helps you relax your back muscles and prevents you from rolling onto your stomach. You can also practice keeping your head slightly elevated by using two pillows, and make sure that your neck is supported by a comfortable pillow.
When actually falling asleep in this position, focus on tense-release breathing. Take long deep breaths in through your nose and exhale through your mouth. This technique has been shown to help people fall asleep quickly. It also has the added benefit of helping reduce stress.
What Causes People to Sleep on Their Stomachs?
For some people, cultural practices or bedtime traditions may be contributing factors. Kids who were taught by their parents to sleep on their stomachs may never have acquired the habit of sleeping in a different position. Also, cushioned beds may also encourage this activity as people will feel more comfortable sleeping on a softer surface like a mattress.
Health issues might also be related to this sleeping position. If a person suffers from neck pain, they might prefer lying on their stomach over their back because they find it to be less uncomfortable. In such cases, it is good to consult with a doctor before making any major changes to your sleeping routine.
How to Change Your Sleeping Position
If you think changing your sleeping position is the right decision for you, here are some tips and techniques for making this transition as smooth as possible:
- Start small: Make small changes at first. For example, instead of sleeping entirely on your side once you’ve decided to transition away from sleeping on your stomach, you can start by lying on your back and gradually transition to having one arm under your pillow and the other arm underneath you.
- Use props: Using props like pillows and thicker blankets can help make the transition more comfortable. When transitioning from sleeping on your stomach, placing a pillow under your hips can provide extra support. You can also use a thicker blanket on top of you while sleeping or keep multiple pillows around you.
- Be consistent: It’s important to be consistent with a new sleeping position. It may be difficult at first, but as with any habit it will become easier over time.
How to Support Your Back While Lying Down
Supporting your back while lying down is essential in preventing pain due to bad posture while you sleep. To do this, make sure that the mattress has enough support and isn’t too soft; if it is too soft, consider investing in a firmer mattress. Additionally, use pillows properly when lying down; for instance, side sleepers should place a pillow between their knees for extra support.
Ways to Make Sleeping in a New Position More Comfortable
When transitioning from one sleeping position to another it’s easy to become frustrated by the process; however, there are many ways to make it more comfortable. For instance, using a memory foam pillow or mattress pad can provide extra support and help ease pressure points. Also, wearing comfortable nightclothes such as pajamas made from breathable fabric can help you sleep more comfortably while adjusting to a new position.
How to Choose the Best Mattress for Side or Back Sleepers
Choosing the right mattress is key when transitioning your sleeping position. Those who sleep on their sides should look for mattresses that are moderately firm and ones with pillow tops; those who sleep on their back should opt for ones that are slightly firmer than average. Also, keep in mind that each person is different; if possible try out mattresses before making a purchasing decision.
Common Mistakes to Avoid When Trying to Change Your Sleeping Position
Switching up your sleeping position can be tricky, but there are some common mistakes you should avoid in order to make the process as smooth as possible. Firstly, don’t spend too much time trying to adjust your position in bed; if you find yourself shifting too much, just get up and move around for a few minutes before returning to bed. Secondly, don’t try to change too much too soon; allowing yourself time to adjust will help make the process smoother.
Alternatives to Sleeping on Your Stomach
If you’re having difficulty transitioning away from sleeping on your stomach all together, there are alternatives that may better suit your lifestyle and body type. For instance, lying flat on your back may provide some relief as it takes pressure off the spine and puts the body in an optimal position. Additionally, if you suffer from back pain, try lying on one side with both knees bent at roughly the same angle.
Ultimately, whatever alternative you decide is best for you, it’s important to practice adjusting your sleep position regularly as it will help ease the transition to a healthier back and neck posture.
