Is Your Mattress Comfortable
Mattresses are made of a variety of materials. Some are softer or firmer. The type of material that a mattress is made out of affect your body temperature.
When it comes to the firmness of a mattress, you want one that is firm enough to support your spine, but also soft enough to conform to the shape of your body. People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning.
You can’t know for sure how your mattress will work out until you’ve been resting on it for a while. When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.
Position Your Bed For Comfort
If those concerns dont apply to you, you can let comfort be your guide, Salas says. But sleep position isnt the only thing to consider when going for a comfortable nights sleep. Salas recommends replacing old mattresses and pillows. Choosing soft-versus-hard is just a matter of preference, but aim for something supportive, she says. If you have neck or shoulder pain, a supportive pillow designed to cradle the neck could be helpful. A bolster or pillow supporting the legs could ease pain in the lower back. Dont underestimate the importance of optimizing your bedroom to help you get a good nights sleep. Salas adds:
- Clean sheets: Wash sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.
- Close the blinds: Use curtains or blinds to keep the room dim at night. But open the curtains in the morning to reset your internal clock.
- Location matters: Position your bed so you arent facing distractions such as a desk stacked with work or a blinking light.
The sleep environment is something that can easily be fixed, Salas says. By giving a little thought to positioning your body and bed, you might find your slumber is even sweeter.
How To Sleep On Your Back
Sleeping position is strongly related to sleep quality, but what works for one person will not necessarily work for another. Supine sleeping that is, sleeping on the back may benefit some people.
In this article, we cover the possible benefits of sleeping on the back and explain when it might not be right for a person. We also provide tips on good sleep hygiene.
Experts call lying on the back the supine position.
People who sleep on their back might do so with their arms and legs stretched out to the sides in a starfish position. Others might sleep with their arms at their sides.
The benefits of sleeping in a supine position vary from person to person but might include the following:
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Which Side Should I Sleep On
The left and right sides dont have equal benefits and most people are better off sleeping on their right side. It places less pressure on your heart than lying on the left does.
As we previously mentioned,ScienceDirect researchVerified SourceScienceDirectOne of the largest hubs for research studies and has published over 12 million different trusted resources.View sourcefound that patients with congestive heart failure avoided sleeping on their left side. It also linked sleeping on your left side with higher sympathetic nerve activity. The sympathetic nervous system governs your fight-or-flight response, so less activity keeps you calm.
However, the best side for pregnant women to sleep on is the left side. By lying on her left side, a woman increases blood flow to the fetus, providing the baby with more nutrients.
Place A Pillow Under Your Lower Back
Some people find that back sleeping increases discomfort in their lower back. Placing a pillow under your lower back while you sleep might help. If the pillow is too large or thick, however, it may create even more discomfort. You may need to try a few different pillows to find what works best for you.
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Pressure On The Lungs
When you pursue a side sleeping position, the rib cage helps to reduce pressure, in turn preventing compression of the lungs. When sleeping on your back, especially for those who find themselves overweight, back sleeping adds pressure to the chest, making it more difficult to get a full breath in or out. With an increased work of breathing, a person will experience unwanted symptoms. To relieve pressure, try sleeping on the left side rather than sleeping on your back.
Here Are The Most Common Benefits Of Being A Side Sleeper:
*Increases the activity and efficiency of your glymphatic system to eliminate toxins from your brain, otherwise known as brain cleansing.
*Help reduce snoring and sleep apnea, which can be life-threatening when not treated properly.
*Boosts oxygen levels in the body to allow better breathing while sleeping.
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How To Get To Sleep With A Bulging Disc
Sleeping with a bulging disc can be tricky, especially since were creatures of habit. Unfortunately, sleeping in the wrong position can add stress to your spine, making the bulging disc worse, which can cause strange symptoms like digestive problems, numbness, and tingling. Not only does this keep you from getting a good nights sleep, but it also prevents healing. And it can be pretty scary!
Luckily, no matter what position you like to sleep in, you can avoid making things worse.
Sleeping with a bulging disc is all about keeping your ears, shoulders, and hips aligned. This helps keep your spine aligned, which is the key to getting a good and healthy nights rest. For back sleepers, this may mean putting a pillow under your knees. Side sleepers will want to use a pillow between the knees.
Read on for specifics to help you sleep with a bulging disc!
Dont Stay In One Position All Night
You might be afraid of moving from one position to the other during the night, but its actually okay and desired to move some while sleeping. Any sleeping position, even if its a good one, can add up to too much pressure on your back if you stay there all night. Plus, theres a risk of additional pain or muscle imbalance from this.
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Choose A Supportive Mattress
Keeping your spine in the proper position is one of the most important things to keep in mind if you want to learn how to sleep on your back properly. Attempting to sleep on your back on a soft and sinking mattress will cause you to wake up with aches and pains in the morning. Its important to find a mattress that is firm enough and will keep your spine aligned all night. The Casper Wave Hybrid has supportive gel pods strategically placed under your waist and lower back to help prevent sinking and keep your spine in the proper position. If you dont want to invest in a new mattress, consider buying a firm mattress topper instead.
Do Find The Best Mattress And Pillows For Your Back
Much like sleeping positions, there is not one true type of mattress or pillow that will work for everyone with lower back pain. Some people have great results from a firmer mattress while others need something a little softer to alleviate pain. Research on firm versus soft mattresses is inconclusive, however, a middle-of-the road firmness seems to work best.
Now, we all know mattresses and high-quality pillows arent exactly cheap! So dont be afraid to experiment with different ones before making a purchase. The goal to to ensure theyll help alleviate your pain each night:
How long youve had your mattress? If its been over eight years, it might be time to do some mattress shopping. Although mattresses can last a while, their materials do break down over time and lose those qualities that help support a healthy sleep position.
Look for pillows that can support sleeping on the back and on the side . There are specialized pillows that are suitable for both positions. Remember that generally you need a thinner pillow when lying on the back, and thicker pillow when lying on the side.
Look for a foam or innerspring mattress. You can even double down and add a foam mattress topper onto your innerspring mattress.
Some manufacturers offer in-home trials for mattresses so you can try them out first.
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On The Back With Knee Support
Lying on the back evenly distributes the bodys weight, helping to minimize pressure and ensure a good alignment of the head, neck, and spine.
Placing a small pillow under the knees may provide additional support and help maintain the natural curve of the spine.
To get comfortable in this position:
Choosing The Right Mattress
Many people choose a mattress based on preference however, they do not take into account their most frequent sleep position. While many find themselves experiencing spontaneous positions while they sleep, meaning that their sleeping position changes frequently, many sleep in one or two positions routinely without noticing.
Side sleepers should seek a mattress that is just between soft and firm, as this allows for the most support. A mattress that is too soft allows the body to sink into the mattress, without holding the natural curve of the spine and providing support, while a mattress that is too firm will leave a person to toss and turn all night.
The only way to truly know if a mattress is right for you is to test it out for yourself! .
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What Side Should You Sleep On
Its hard to pinpoint the best method for sleeping. If you cant find a comfortable sleeping position, it might be one of the signs you need a new mattress. Experts agree that you should stick with whatever sleeping habits work best for you.
But, that said, sleeping on your back appears to be the healthiest method, followed by your left side, then your right one. Just try to avoid sleeping on your stomach if you can.
Whether you sleep on your side, back or stomach, if you wake up feeling refreshed and pain-free, theres probably no reason to break a habit thats working for you, according to CNN. But if youre having any of the issues mentioned here, it might be a good idea to experiment with something new.
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Is Sleeping On Your Side The Most Common Position
Most people prefer to sleep on their side. This is supported by a study showing that children sleep on the side, back, and front equally, with a growing preference for the side position when approaching adulthood. Side-sleeping with an arm overhead is the most common sleep position, representing 55 percent of the time asleep in bed. Research suggests that the preferred side position increases with age due to a loss of flexibility of the spine.
Patients with heart failure, however, instinctively avoid the left side position during sleep, possibly to avoid discomfort and shortness of breath. Instead, this population prefers to sleep in the right side position.
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What If Youre Choosing A Kids Mattress
Since mattresses typically last 6 to 8 years, consider purchasing a model that can accommodate your childs needs as they grow. For example, a twin XL has the same length as queen and king models but has a lower price-point. This allows plenty of room for most kids to grow.
Picking a firmness level may be tough, especially if youre buying a mattress online. You can always add a mattress topper to change a beds feel and extend its lifespan. However, many online retailers offer sleep trials that allow you to return a mattress if it doesnt suit your childs needs.
What About for an Infant?
While infant and crib mattresses incorporate multiple materials, they usually have a simple construction. To keep babies safely supported on top of the mattress, infant mattresses often have a firm feel. Some models are flippable, with one side designed for infants and the other for toddlers.
When shopping for a crib mattress, look for safety and material certifications that ensure the sleep surface is appropriate for an infant. Consider products that carry certifications from OEKO-TEX, CertiPUR-US, the Global Organic Textile Standard , or the Consumer Product Safety Commission .
Babies can be messy, and many crib mattresses address this. Waterproof infant mattresses and removable waterproof protectors make the beds easy to clean.
Relief From Acid Reflux / Gerd
Gastroesophageal Reflux Disease is a chronic digestive disease allowing bile or stomach acid to flow upwards into the food pipe or airway causing irritation. Symptoms of this digestive disease include extreme heartburn and acid reflux more than two times per week. A sleeping position on the left side reduces the risk of acid reflux and nighttime recumbent reflux in people who have gastroesophageal reflux disease, whereas sleeping on the right side causes more frequent episodes of heartburn that last longer.
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Get A Pillow Designed For Side Sleepers
The best pillow for side sleepers is one that supports proper alignment between your neck and the rest of your spine. Your neck should stay aligned with your upper back to avoid creating any pressure or neck pain upon waking up. If you sleep on your side and are prone to neck pain, you might want to avoid a feather pillow and opt for a supportive latex pillow instead.
Measure the space between your neck and the edge of your shoulder. When you go shopping for pillows, that measurement should be close to the pillows loft, which describes the height of a pillow.
You can use additional pillows to make side sleeping more comfortable. Place a pillow between your knees to keep your hips aligned, reduce pressure on your knee joints, and prevent straining your lower back.
What Are The Models Of Amerisleep Mattresses
The models of Amerisleep mattresses are listed below.
1. Amerisleep AS1
The Amerisleep AS1 is the companys firmest mattress. This mattress is better for back and stomach sleepers. The AS1 is only available as a foam bed. The AS1 sizes are Twin, Twin XL, Full, Queen, King, California King, and Split King.
The average cost of this bed is around 1,200 dollars, but the price is dependent on the size The larger the size, the higher the price. The AS1 model features proprietary foams, including Bio-Pur®, HIVE®, and BioCore®. This mattress should improve sleep quality by providing adequate support.
The mattress top that goes with this bed is the brands Lift by Amerisleep Mattress Topper. The AS1 should be comfortable for most back and stomach sleepers, including individuals and couples. The AS1 should last about 7-10 years.
2. Amerisleep AS2
The Amerisleep AS2 is the companys most popular bed for support and back pain relief. This mattress is better for back and stomach sleepers. The AS2 is available as a foam or hybrid bed. The AS2 sizes are Twin, Twin XL, Full, Queen, King, California King, and Split King.
The mattress top that goes with this bed is the brands Lift by Amerisleep Mattress Topper. The AS2 should be comfortable for most back and stomach sleepers, including individuals and couples. The AS2 should last about 7-10 years.
3. Amerisleep AS3
4. Amerisleep AS4
5. Amerisleep AS5
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Do Use Hot Or Cold Therapy Before Bed
Use hot or cold elements on your back can help sooth your pain before bed. This could include ice or a cold gel pack wrapped in cloth applied to your back, taking a warm shower or hot bath, or using a heating pad or hot water bottle on the affected area for 15-20 minutes before bed.
Hot or cold therapy can help reduce inflammation caused by lower back pain and promote relief before you go to sleep. Generally, heat is better for longer chronic back pain while ice is better in the first 72 hours.
Do Be Mindful Of How You Get In And Out Of Bed
Jerking yourself out of bed quickly or getting in too fast can exacerbate lower back pain, so make sure youre careful about doing each:
When getting into bed, first sit down near the place where you want to sleep. Then, using your hands as support, bend your knees and slowly lie down on your side. Take care to keep your torso straight.
When getting out of bed, you basically want to do the opposite. Roll onto your side first towards the edge of the bed, bend your knees, then use your arms to help push yourself up and swing your legs over the side. This will help you keep from bending at your waist, which can engage your back.
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When To Consider Other Sleeping Positions
Back sleeping might not be the best option for everyone, as it can increase the risk of complications for people with certain health conditions.
Pregnancy: Sleeping on your back while pregnant, especially during late-term pregnancy, is not advised. Research shows that sleeping on your back while pregnant can reduce blood flow to the fetus and can increase risk of low birth weight. Side sleeping is generally recommended instead. Pregnancy pillows can be used to support your back and stomach while lying on your side.
Obstructive Sleep Apnea: Obstructive sleep apnea is a sleep disorder in which a person experiences disordered breathing caused by blockages in the airway during sleep. Research suggests that more severe sleep apnea symptoms occur when lying on your back. If you experience obstructive sleep apnea and sleep on your back, you may want to consider switching to side sleeping.
Chronic Snoring: Although snoring is not always a sign of an underlying sleep issue, it can be frustrating and disruptive. Research shows that sleeping on your back increases snoring. If you can, try elevating your head with a second pillow. If that is uncomfortable, it may help to try sleeping on your side.