Long and he althy sleep is called the best doctor in the world. It is also allowed to call it "sweet", because, having covered yourself with a warm blanket, you can see happiness and love in the dark. A good rest contributes to an active daily life, relaxation of muscle tissue. It is during sleep that a very useful hormone, melatonin, is released, which helps fight old age. Having a good night's sleep, you will restore physical strength, restore clarity of thinking, improve attention and memory, get a great mood, and boost your immunity. It is very important to develop for yourself the most effective method for obtaining quality sleep. One of the effective methods is falling asleep on your back. It is this pose that is called the most correct. You can use some feedback and tips on how to train yourself to sleep on your back. It's not that hard and it's also safe.
Benefits of sleeping on your back
During the night, a person normalizes the whole body, tired after a busy day. Many people ask the question: how to sleep on your back, is it good or bad? It should be noted that this pose is the most "honorable", it is also called royal. If you master this technique, you will getmaximum relaxation, well-being for the whole day.
The American dermatologist, MD Mary Lupo was the first to talk about the benefits of falling asleep on your back. She has long observed how sleeping positions affect premature aging. She was primarily interested in women's he alth. After all, it is so important for the fair sex to have elastic skin, shiny and glowing eyes with happiness. Mary Lupo concluded that the beauty of a woman depends on effective sleep. Those who get used to sleeping on their backs add the following pluses to their piggy bank:
- he althy spine;
- no swelling;
- wrinkles are smoothed;
- muscles relax, spasms disappear;
- heartburn and belching disappear;
- does not squeeze the chest;
- nerve endings are not pinched.
Another benefit and reason why you should sleep on your back is that dreams become strong, pleasant and interesting. By learning to sleep in this position, you will get rid of nightmares, disturbing visions, renew your body and psyche.
What is convenient is not always useful
In order for a person to gain strength for the whole day, he needs to sleep at least 8 hours. Sometimes in what position you don’t have to lie down during this time. But is it useful? After all, it is the posture, as well as light, air temperature, sound insulation, that affect the duration and quality of stay in the kingdom of Morpheus. Let's analyze some poses forfalling asleep and their pros and cons:
- "Children's" pose on the stomach, or "skydiver". It is in this position that babies like to fall asleep. This position is chosen by people suffering from nervous diseases, having problems with the stomach and intestines. What does this kind of sleep lead to? You constantly keep your neck in tension, so you do not allow the spine to relax. The face also suffers from this, because it is crushed by the pillow, wrinkles and folds appear. Yet 17% of the population sleeps that way. This is fraught with anxiety after waking up.
- Favorite position on the side. It is considered more natural for our body, it allows you to remove the load from the lower back. For this position, a very low, almost flat pillow, even and elastic mattress is suitable. All this in order not to distort the cervical spine. Remember not to lie on your left side for a long time.
- Twisted into a ball. 58% of people prefer this fetal position. This is not surprising, because in our restless age there are a lot of alarmists who are engulfed in eternal problems. Such people are very conscientious and responsible, but overthink everything and worry.
- In the "log" position, or on the back. Experts consider it the ideal sleeping position. But sometimes those who begin to master this method feel their body stiff and stiff. Nevertheless, about 30% of the population was able to consolidate this situation. It is not at all easy to sleep, stretched out straight and putting your hands along the torso. Most often, this method is mastered by adamant and stubborn people. It's self-confidentpersonalities, sometimes domineering and arrogant. Don't forget that sleeping on your back is good for you!
Prepare your spine
So, you already understand why you need to learn to sleep on your back. The benefits of this pose are listed above. There are many benefits to sleeping like this. Chief among them - you get a he althy sleep. How to learn to sleep on your back in the easiest way? If we consider a comic option, then you can tie yourself to the bed. The first attempt, of course, will be unsuccessful, and over time, you will fall asleep for sure. But is it good to mock your body like that?
Another tough method of how to quickly accustom yourself to sleep on your back is moral and physical exhaustion. You need to be tired to such an extent that you just want to plop down on your back and fall into a dream. The method is effective, but does not guarantee that after a few minutes you will not roll over into your usual position.
If you decide to test how comfortable sleeping on your back is, conduct an experiment within a week. First, make sure that everything is in order with your spine. If there are curvatures in it, then sleep will be accompanied by painful sensations. If there is discomfort in the back, be sure to go to the surgeon, who will advise how to get rid of it. Perhaps you need to shed a few extra pounds. Sometimes the doctor prescribes massage sessions on the back. If no special defects of the spine are found, then you can safely continue to master the technique of falling asleep on your back.
Purchaseorthopedic pillow
After you check the condition of the spine and get a positive result, think about how you feel in the future. To sleep on your back comfortably, it is important to properly raise your head. For free breathing during sleep, it is better to raise your head by 8-12 cm. You can use two pillows or purchase a special orthopedic pillow that adapts to the size and shape of the head. Any furniture store offers a wide range of such devices. The neck muscles on the orthopedic pillow will remain relaxed and will not strain. This will help you sleep comfortably. Wedge-shaped orthopedic pillows are very comfortable.
Take the load off your lower back
But that's not all the recommendations on the topic: "How to learn to sleep on your back." In addition to the pillow, you need to choose a comfortable mattress that will support the body and lower back. To do this, spirals and springs are inserted into the mattress. The more spirals, the more comfortable the resting device. Any mattress is filled with special stuffing material, the maximum thickness of which can reach 50 cm. Mattresses are produced with special covers for additional body support. The main thing is that the fixture does not sag.
After you pick up the mattress and pillow, take care to relieve the load from the lower back. It will be easier for you to fall asleep if you put a special pillow or roller under your knees.
Choose a comfortable body position
If you've never slept on your back before, thenfirst you can roll from one side to the other. To avoid such coups, you need to find the most comfortable position on your back. Someone spreads his legs, someone needs to raise his hands above his head or slip them under the pillow. Try to feel that the neck is on a support. Lower your chin just below the level of your forehead. Relax your legs as much as possible and spread your feet to the sides. Place your arms along your body with your palms up, spread them slightly to the sides so that your shoulders can relax. In yoga, this position is also called shavasana. To completely relax, use a soft dark blindfold. The blanket should not be too hot or heavy.
Then follow your breath. At first, it should seem to you that the body is expanding. Take 20 deep breaths in and out, gradually lengthening them. Then forget about breath control, let your body relax as much as possible to fall asleep.
Correct mood and relaxation
In whatever position you try to fall asleep, throw out of your head all daytime worries and disturbing thoughts. If this is not done, then you will not be able to lie on your back for a long time and will toss and turn. By dropping all the problems, you will feel at ease and naturally. A warm shower before going to bed, a cup of tea with lemon balm will help you relax. Even better, drink a glass of warm milk with a spoonful of honey. Watching TV or visiting social networks on the computer is best finished an hour before bedtime. Play some relaxing music.
Purchase a humidifier,dry air can irritate the nose and throat, causing snoring and congestion. You can buy such a humidifier at a regular hardware store.
Easy dinner
Try not to eat or drink alcohol 2 hours before bedtime. From excessive alcohol intake, sleep becomes restless. Eating heavy meals at night can provoke disturbing dreams. Overeating entails snoring and constant tossing and turning in bed. 2-3 hours before bedtime, try not to eat, drink only water, you can kefir. The stomach will be able to digest all the food in time, and the body will be ready for sleep.
Benefits of exercise
If a person does nothing all day, it will be difficult for him to fall asleep in any position. Try to occupy yourself with work during the day, otherwise you will not be able to fall asleep on your back. A tired person, even without a habit, will be able to enter a dream on his back. You can do something around the house, cook in the kitchen. It's great if you make a habit of running a little every day. Dancing to rhythmic music or aerobic fitness are great activities for your he alth. Do not exhaust yourself to exhaustion, but the answer to the question of how to learn to sleep on your back will be just such an extreme measure.
Reviews on back sleep
So you have learned how to learn to sleep on your back. Reviews about such falling asleep are the most contradictory. It helps many people to relax as much as possible, others complain of restless dreams. On the forums, some advise not only to lie on your back and breathe deeply, but alsodo self-training. Slowly lie down on the bed, first lower one hand, then the other. Give yourself mental commands with numbers: inhale for "one", exhale for "two". Try to imagine something very pleasant.
Sleeping on the back is the most beneficial, and this is noted by many who practice it. It is in this position that small children fall asleep in their first months of life. Women note that this sleeping position improves skin condition. Also in this position, the neck is most comfortable.
Helpful tips
Meet another simple way to fall asleep on your back. To do this, direct your gaze to the ceiling, put a comfortable cushion under your neck. On the side of the ears, place two large pillows to tightly close the ears. You can replace them with earplugs.
An excellent activity while lying on your back is a mini relaxation course. Listen to the beat of your heart, imagine how blood flows through your veins. It’s easy and calm for you, you can do everything and cope with everything!
Don't be upset if you don't get to sleep in a strictly correct position on your back the first time. You will definitely overcome this height, be persistent!
