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How to Learn to Sleep on Your Back

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Sleeping on your back provides a lot of benefits — it keeps your spine properly aligned, prevents headaches, and even reduces sleep wrinkles on your face. 5-Minute Crafts is about to give you some words of advice on how to train your body to sleep in this position.

Avoid sleeping on your back if you’re pregnant, if you have sleep apnea, or if you tend to snore.

1. Choose the right mattress.

⛔ Don’t sleep on a mattress that’s too soft. Otherwise, your hips and lower back might sink into the bed and you’ll get uncomfortable.

✅ Instead, always choose a firm mattress that supports the natural curve of your spine and makes you feel comfortable.

2. Get the right pillow.

⛔ Your pillow shouldn’t be too low or too high. Otherwise, it will put unnecessary stress on your neck.

✅ Your pillow should support your head, the natural curve of your neck, and your shoulders. It should be thick enough to keep your skull at the same level as your body.

✅ For the best support, try to use 2 pillows — put a small rounded pillow under your neck and a flatter pillow under your head.

✅ Instead of a neck pillow, you can also use a rolled-up towel.

3. Support your knees.

✅ Put a pillow under your knees to support the natural curve in your lower back and reduce pressure and stress on your spine.

✅ Instead of a pillow, you can also use a rolled-up towel.

4. Spread out your arms and legs.

⛔ Don’t try to keep your muscles stiff and your arms and legs straight during the entire night.

✅ On the contrary, relax your arms and legs and spread them out to the sides in a starfish position. This will help you to distribute your weight evenly and release pressure from your joints.

✅ You can also raise your arms above your head in a goal post position.

5. Build a pillow fortress.

Add a couple of pillows to both sides of your body, in addition to the pillows under your head and knees, and rest your arms on them. This will prevent you from rolling over to the side.

6. Use a weighted blanket.

✅ Replace your ordinary blanket with a weighted one. It will make tossing and turning more difficult and prevent you from turning on your side or stomach.

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