According to some experts, such as those of the Professional College of Physiotherapists of the Community of Madrid, sleeping on your stomach causes some risks. This position forces the neck to be rotated for several hours in order to breathe and this modifies the cervical curvature. As a consequence, it can cause low back pain, tendonitis or musculoskeletal problems.
Quitting sleeping in this position can take a lot of effort, but the benefits will make it worth a try. Here are 8 steps that can help you:
1. Understand that sleeping on your stomach harms you
This position puts your spine in an unnatural position and requires you to rotate your neck for a long period of time. As a result, sleeping on your stomach leads to muscle strain, can lead to headaches and vertigo. Shoulders also experience increased stress as most people raise their arms above their heads while sleeping on their stomachs.
2. Use positive affirmations to take a new stand
Changing position is difficult because during the night we are not conscious to control our movements. Therefore, it is necessary, first, to associate this position with something negative, and then to encourage us to adopt a new one.
Once the posture is associated with something negative such as neck or back pain, we will unconsciously want to sleep in another position. To facilitate this process, positive affirmations can be made before bed time, for example: “Tonight I will sleep on my side.”
3. Use a pillow that follows the natural curves of your neck
Orthopedic or special pillows to correct posture allow you to sleep comfortably both on your back and on your side and are not suitable for sleeping on your stomach, so they will help avoid that position.
4. Ask your partner for help
If you sleep with someone, ask them to help you notice the times when you are sleeping on your stomach so you can correct your position.
5. Try hypnotherapy
This therapy suggests you through orders that modify your behavior. If you have tried several methods and you cannot change the way you sleep, you can turn to a trusted hypnotherapist and do some sessions.
6. Choose the new position according to your physical needs
Before choosing a new position, take into account the characteristics of your body to ensure that you are making the best decision. For example, if you are pregnant, it is correct that you sleep on your side, the same happens if you have a tendency to snore or sleep apnea.
7. Sleep on your side
This position is the most beneficial for the spine as it respects its natural alignment. Relieves neck and back pain and improves posture if a pillow is used between the legs to promote hip alignment.
8. Sleep on your back
With a pillow under your knees, this position will benefit your lower back and neck area. Sleeping on your back also prevents facial wrinkles, acid reflux, and helps keep your breasts firm. The drawback of adopting this position is that it can promote snoring.
Are you sleeping properly?