A long and healthy sleep is called the best doctor in the world. It is allowed to call it also “sweet,” because, hiding in a warm blanket, in the dark you can see happiness and love. A good rest contributes to an active day life, relaxation of muscle tissue. It is in a dream that a very useful hormone is released - melatonin, which helps fight aging. Having a good sleep, you will restore physical strength, return clarity of thinking, improve attention and memory, get a good mood, raise 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 the back. This pose is called the most correct. You will not be disturbed by some reviews and tips on how to teach yourself to sleep on your back. It is not so difficult as well as safe.
The benefits of sleeping on your back
During the night, a person normalizes the whole organism, tired after a busy day. Many people ask: how to sleep on your back, is it useful or harmful? It should be noted that this pose is the most "honorable", it is also called royal. If you master this technique, you will get maximum relaxation, well-being for the whole day.
The first to speak of the benefits of falling asleep on the back was an American dermatologist, MD, Mary Lupo. She watched for a long time how sleep postures affect premature aging. First of all, she was interested in women's health. After all, it is so important for the fair sex to have elastic elastic skin, eyes that are shiny and glowing from happiness. Mary Lupo concluded that the beauty of a woman is directly dependent on effective sleep. Those who get used to sleeping on their back add the following advantages to their piggy bank:
- the spine improves;
- no swelling;
- wrinkles are smoothed out;
- muscles relax, spasms disappear;
- heartburn and belching disappear;
- the chest is not compressed;
- nerve endings are not clamped.
Another advantage and reason why you need to sleep on your back is that dreams become strong, pleasant and interesting. Learning to sleep in this position, you will get rid of nightmares, disturbing visions, update 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 kind of pose you don’t have to go to bed during this time. But is it useful? After all, it is precisely the pose, as well as the light, air temperature, sound insulation that affect the duration and quality of stay in the kingdom of Morpheus. Let's analyze a few poses for falling asleep and their pros and cons:
- "Children's" pose on the stomach, or "paratrooper . " It is in this situation that kids like to fall asleep. This position is chosen by people suffering from nervous diseases, having problems with the stomach and intestines. What causes such falling asleep? You constantly keep your neck tense, so you won’t let your spine relax. The face also suffers from this, because it is wrinkled by a pillow, wrinkles and folds appear. Yet 17% of the population sleeps like that. This is fraught with a feeling of anxiety after waking up.
- Favorite position on many sides . It is considered more natural for our body, allows you to remove the load from the lower back. For this situation, a very low, almost flat pillow, an even and elastic mattress are suitable. All this in order not to bend the cervical spine. Remember that you can not lie on your left side for a long time.
- Curled up . 58% of people prefer this kind of embryo pose. This is not surprising, because in our troubled age there are a lot of alarmists who are covered by eternal problems. Such people are very conscientious and responsible, but they think too much and worry.
- In the "log" position, or on the back . Experts consider her an ideal pose for sleep. But sometimes those who begin to master this method feel their body constrained and stiff. Nevertheless, about 30% of the population were able to consolidate this situation. It’s not easy to sleep, stretching straight and putting your hands along the body. Most often, this method is mastered by adamant and stubborn people. These are self-confident individuals, sometimes domineering and arrogant. Do not forget that sleeping on your back is good!
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. The advantages of falling asleep are many. The main one is that you get a healthy 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 eventually you will fall asleep for sure. But is it useful to mock your body like that?
Another tough method, how to quickly accustom yourself to sleep on your back, is moral and physical exhaustion. You need to get tired to the point where you just want to flop yourself back and fall asleep. The method is effective, but does not guarantee that in a few minutes you will not turn over to your usual position.
If you decide to check how comfortable sleeping on your back, conduct an experiment for a week. First, make sure that you have everything in order with the spine. If there are curvatures in it, then the dream will be accompanied by painful sensations. If you have discomfort in your back, be sure to go to the surgeon who will advise you on how to get rid of it. You may need to lose a few extra pounds. Sometimes the doctor prescribes massage sessions on the back. If special defects of the spine are not found, then you can safely continue to master the technique of falling asleep on your back.
Get an orthopedic pillow
After you check the condition of the spine and get a positive result, think about the future well-being. To sleep on your back was comfortable, 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 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 contribute to a comfortable sleep. Very comfortable are orthopedic pillows in the form of a wedge.
Take the load off your lower back
But this is 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 convenient the rest device. Any mattress is filled with special stuffing material, the maximum thickness of which can reach 50 cm. Mattresses are released with special covers for additional support to the body. The main thing is that the device does not sag.
After you pick up the mattress and pillow, take care to remove 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 have never slept on your back before, you can first roll from one side to the other. To avoid such upheavals, you need to find the most comfortable position on your back. Someone spreads his legs, someone needs to raise his arms above his head or slip them under the pillow. Try to feel that the neck is on a support. Lower your chin just below your forehead. Relax your legs as much as possible and break your feet apart. Put your hands along the body with your palms up, spread them slightly to the sides so that your shoulders can relax. In yoga, this position is also called savasana. To relax completely, use a soft, dark eye patch. The blanket should not be too hot and heavy.
Then follow your breath. At first you should think that the body is expanding. Take 20 deep breaths and exhalations, gradually lengthening them. Then forget about breathing control, allow your body to relax as much as possible to plunge into sleep.
Proper mood and relaxation
In whatever position you try to sleep, throw all daytime worries and disturbing thoughts out of your head. If this is not done, then you will not be able to lie on your back for a long time and you will toss and turn. Having rejected all the problems, you will feel at ease and naturally. A warm shower before bedtime, a cup of tea with lemon balm will help to relax. Better yet, drink a glass of warm milk with a spoonful of honey. Watching TV or visiting social networks on a computer is best done an hour before bedtime. Turn on light music for relaxation.
Get a humidifier, dry air can irritate your nose and throat, and snoring and stuffiness will appear. You can buy such a humidifier in a regular household appliance store.
Light dinner
Try not to binge or drink alcohol 2 hours before bedtime. From excessive alcohol intake, sleep becomes restless. Eating heavy food at night can cause disturbing dreams. Overeating entails snoring and constant tossing and turning in bed. 2-3 hours before bedtime, try not to eat food, drink only water, you can yogurt. The stomach will be able to digest all food in time, and the body will be ready for sleep.
The benefits of physical activity
If a person does nothing all day, then it will be difficult for him to fall asleep in any position. Try to keep yourself busy 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 with the housework, cook in the kitchen. It’s great if jogging every day becomes your habit. Dancing to rhythmic music or aerobics, fitness are excellent activities for your health. Do not exhaust yourself to exhaustion, but such an extreme measure will be the answer to the question of how to learn how to sleep on your back.
Reviews about sleeping on your back
So you have learned how to learn to sleep on your back. Reviews of such falling asleep are the most controversial. It helps many people relax as much as possible, while others complain of restless dreams. On the forums, some advise not only to lie on your back and breathe deeply, but also to do auto-training. Lay down slowly on the bed, lower one hand first, then the other. Let yourself mentally command numbers: on the “one”, take a breath, on the “two” - exhale. Try to imagine something very pleasant.
Sleep on the back is the most beneficial, and many practitioners note it. It is in this position that little children fall asleep in their first months of life. Women note that such a posture of falling asleep improves the condition of the skin. Also in this position, the neck is most comfortable.
Useful Tips
Get acquainted with yet another simple way to fall asleep on your back. To do this, direct your gaze to the ceiling, put a convenient roller under the neck. On the side near the ears, lay two large pillows to close your ears tightly. You can replace them with earplugs.
A great activity, lying on your back, will be a mini relaxation course. Listen to the beat of your heart, imagine how the blood flows through your veins. It’s easy and calm for you, you can do everything and cope with everything!
Do not be discouraged if the first time you fail to sleep in the strictly correct posture on your back. You will definitely overcome this height, be persistent!