How to Learn to Sleep Properly, Even if You Are Uncomfortable
From a health point of view, it is best to sleep on your back. In this case the load on the spine is minimal, and it is evenly distributed throughout the musculoskeletal system. But what if sleeping on your back is unaccustomed and uncomfortable? We tell you how to learn to rest safely for the spine and comfortably.
Stop tossing and turning
Problems falling asleep cause you to fidget in bed for a long time. In such cases, falling asleep in the right position is not possible. Therefore, to begin with you need to deal with the causes of your insomnia.
The most common ones are stress and accumulated worries of the day. Try different techniques of controlled breathing, which should be done while lying on your back. They help to calm down and get rid of negative thoughts. Perhaps the most popular of these techniques is the 4-7-8 method. There is no scientific research about its usefulness for sleep, but it helps to relax. After all, the calmer a person is, the sooner he falls asleep.
The exercise is not difficult. Lie on the bed, breathe in through your nose for four seconds, then hold your breath for seven seconds and exhale through your mouth for eight seconds, keeping the tip of your tongue behind your upper front teeth. Repeat the exercise two to three times. Of course, the technique does not guarantee that you will fall asleep in a minute, but you will reduce the level of accumulated stress, relax and be able to fall asleep in the right position.
Calm down
The obsessive thought of falling asleep as soon as possible is often the cause of insomnia in both adults and children. In such cases, you can use a technique that suggests counting sheep to distract and relax. Counting, of course, can be anything, although it is enough to think about something pleasant and not dwell on the process of falling asleep.
Deal with the hands
Often many people find it difficult to fall asleep because they do not know where to put their hands while they are resting. You need to find a position that is comfortable for you, so try different options. You can fold your arms on your stomach, spread them out in different directions and form a starfish shape, or extend them along your torso. It is not advisable to put your hands under the pillow, as this puts additional pressure and interferes with blood circulation, which often ends in numbness of the hands.
Don't fixate on the position
Waking up in the middle of the night and changing the position of the body in a panic is not necessary. It takes time to form a habit. It is better, of course, to sleep on your back, but this does not mean that you can not turn on your side. And it is definitely not necessary to dwell on it, because the obsessive thought will lead to insomnia.
Adjust the temperature and humidity
It is very important to form the right microclimate in the bedroom. If you feel stuffy and hot, you are sure that you will not quickly fall asleep on your back, and during the night you will try to find a more comfortable position. Therefore, ventilate the room regularly: in winter, open the windows for a few minutes before going to bed and leave the room. Many people sleep comfortably at a temperature of 18-21 ° C and a humidity level of 40-50%.
Choose the right mattress
Orthopedic pillows and a mattress will help you learn to sleep on your back. Such pillows support the neck and head in a physiologically correct position, and reduce the load on them. This improves cerebral circulation and relieves muscle tension.
Thanks to the memory effect, the products adjust to each person's anatomy, ensuring a healthy sleep in any position. With them, it is much easier to get used to sleeping on your back. In addition, it is important to choose the correct orthopedic mattress, which evenly distributes the load on the spine, eliminates or prevents back pain, and improves the quality of sleep. With him to sleep on his back will be much more comfortable.
Form sleep patterns
It is better for adults to sleep at least 7-7.5 hours, and for children at least 10 hours a night. In this case, you should always fall asleep and wake up at the same time. With a constant schedule, biorhythms are properly adjusted and the habit of sleeping in a certain position is formed. Therefore, do not try to sleep for a week at the weekend. This will lead to a violation of the regime, which will affect the timely falling asleep and the quality of sleep.