Reduced snoring, better digestion, and improved circulation are some of the benefits of sleeping on your side.Ensuring that you lie in a straight position, especially if you have injuries, is important to prevent joint pain.Support your neck, spine, and hips with towels and pillows.It will take about a month to get your body used to sleeping in a different position.Your body will thank you for providing it with a sleeping position.
Step 1: A firm pillow will keep your neck straight.
It helps to prevent neck and upper back pain.The height of the pillow depends on how broad your shoulders are.If you have broad shoulders, you will need a thicker pillow to fill the space between the mattress and your neck.It is hard to check the position of your neck when you are lying on your side with a pillow, so ask a friend to observe it.
Step 2: Keep your hips aligned by placing a thin pillow between your knees.
This causes your knees, hips, and spine to lie in a straight line, which helps to prevent pain.Put the pillow between your knees to stop them from touching it and then position it so that it lies between you.If you still feel pressure between your knees, use a thicker pillow.
Step 3: Pull your knees away from your chest.
Over time, the foetal position can cause lower back pain because your spine is curved.Try to keep your legs straight or slightly bent rather than pulling them towards your belly button.If you find it hard to keep your knees down, place pillows where you would normally sit to block the space.
Step 4: If you get sore shoulders, put a pillow in your chest.
If you have shoulder pain, it could be that your shoulders are pushing each other.Wrap your arms around your chest and stomach to open it.Try different kinds of pillows to see which is most comfortable.Petite people might find a thin pillow easier to hug.If you have a bigger build, you might like a thicker pillow.
Step 5: Put your bottom arm at a 90-degree angle to your side.
If you put your bottom arm under your head, it can cause neck and shoulder pain.The bicep section of your arm should be placed at a 90-degree angle to your side.If your arm is moving under your neck, use a pillow to block it.
Step 6: If you have sore shoulders, try a firm mattress.
If your mattress is too soft, it will put added pressure on your shoulders and hips.If you lie on your side, choose a mattress that will allow your spine to lie straight.Many mattress stores allow you to try the mattress for a few weeks and then return it if it doesn't work for you.
Step 7: If you have back and hip pain, put a rolled hand towel under your waist.
This will cause your spine to lie in a straight position, which will help to prevent back and hip pain.Place the hand towel under the narrowest section of your waist.Try to keep the towel under your waist if you turn over during the night.Wrap the hand towel tightly.If you don't have a hand towel, use a small towel.
Step 8: It's a good idea to sleep against a wall.
If you're used to sleeping on your stomach, it's a good idea to sleep against a wall.You will be forced to roll back onto your side if you try to turn over while you're sleeping.It takes about a month to change your sleeping habits.
Step 9: If you want to stay on your side, place a pillow under your arms.
Just below your shoulder is where you should put the pillow.The rest of the pillow should be in front of you.This makes it harder for you to roll onto your stomach.The thicker the pillows, the higher the barrier.
Step 10: To stop yourself from sleeping on your stomach, tape a marble to your chest.
Attach the marble to your upper chest with sticky plaster or tape.The marble will wake you up when you roll onto your stomach.Continue to hold the marble to your chest until you stop rolling on your stomach.You can use a tennis ball if the marble doesn't wake you up.
Step 11: If you experience heartburn, you should sleep on the left side.
It may be because you sleep on your right side.If it helps to relieve your symptoms, try sleeping on your left night for a week.If you want to sleep on the left side of the bed, try it.