Over the past few weeks, we’ve been covering the benefits and consequences of common sleeping positions. See our earlier posts on sleeping on your stomach, and sleeping on your side. For our final installment, we’ll focus on the particulars of sleeping on your back.
What You Should Know
Your spine has three natural curves: one in your lower back, one near the middle of your back, and one near your neck. When lying flat on your back, your spine is almost completely straight, which can strain your muscles and nerves.
This position can also lead to snoring. While you sleep, your tongue falls backward, narrowing the opening to your throat. The muscles in your throat relax, vibrating as air passes in and out, causing that noise everyone loves so much.
Sleeping on your side is a better option, as this takes a lot of the pressure off of your back, and allows your joints to rest in neutral positions.
What You Should Do
If you must sleep on your back, make sure you’re on the right mattress. The best mattress for back sleepers is one with more padding, like a pillow or euro top. The plush surface conforms to the curves of your back better than a harder surface would, so your spine can rest closer to its natural alignment.
Consider placing a small pillow underneath your knees. This will raise your thighs slightly, reducing pressure on the sciatic nerve in your lower back.
It’s also important to gently raise your neck to keep its natural curve in place. Use either a small pillow or a rolled-up towel, but don’t overdo it; if it’s pushing your chin too far forward, that’s too much pressure.
Sleep Comfortably, Regularly
It helps to be aware of how your sleeping position affects the quality of your sleep and your health, but it’s important that you sleep how you feel comfortable. If it’s not right for your body, you’ll be able to tell. Waking up with aches and pains is a sure sign that it’s time for either a position change, or a new mattress. Likewise, if you’re feeling tired all of the time, you’re not getting the sleep you need. However you sleep, find a mattress that suits your sleeping style and comfort preference, and make sleep a priority.
Posted by Dan 
