Side sleeping has its advantages. It hunches your torso and bends your knees on one side. You end up being comfortable in the stomach and abdomen area, and this is the recommended position for pregnant women. Besides that, it is a nice position for most people since they feel free and relaxed when they wake up. Nonetheless, the correct way of doing it requires a few inputs and considerations. You must be careful not to mess the natural sleeping position where every piece of your body is in an ideal position. The following are tips on how to sleep on your side the right way.
Finding the right pillow
As a side sleeper, you need the correct pillow for your sleeping position, which not only supports the head and neck but also keeps the entire spine in the appropriate position as you sleep. When picking a pillow, you need to ensure that it is firm and comfortable enough to support the natural curve of your neck. A simple way of finding whether things are going correctly for you is by confirming the head position when you sleep and ensuring that it stays in a flat way that does not curve down or prop up too high. You may shop for an extra firm pillow that has more loft distance than the choices. It should also be comfortable.
Use a positioning pillow
If you want to sleep on your side, use a positioning pillow goes to the side of the bed, and it helps you stay in the same position while sleeping. According to this study, it's good for training your body to sleep on the side correctly. You should avoid turning the lower part of the body to sleep on the stomach while the hands and head are still in the side sleeping position. The positioning pillow will go under the arm to induce a feeling of sleeping on the stomach so that you don't have to turn. You can place another one behind the back so that you do not roll.
Train by sleeping in a narrow space
A narrow space restricts your positioning and can help you adjust to the right side sleep position. However, it must be comfortable. The narrow space forces you to remain on your side throughout the night. It is a simple and effective method used in many settings to provide a consistent side sleeping position. The use of side pillows helps you to mimic the narrow space sleeping area. The pillows might appear soft, and you may find yourself turning over the pillows. However, when space has no room for turning, you force yourself unconsciously to sustain the same position.
Having a daily record of your sleeping pattern at night will help you make the right adjustments. You could find out that your head is curving too much on the lower side. It may be that your back positioning pillow is falling and allowing the rest of your body to shift weight to encourage you to move to your back. You ought to keep the same sleeping position for at least three weeks for it to turn into a habit. After following the steps outlined above, sustain the practice for a few weeks, and you should need no more positioning help or narrow sleeping areas. You should be sleeping naturally on the side from this point onwards.
- Instinctive sleeping and resting postures: an anthropological and zoological approach to treatment of low back and joint pain