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How to switch to side sleeping
- Use a tennis ball. Side sleep training was traditionally done by taping a tennis ball to the back of the pyjama top. When a person turns on their back, the ball makes it uncomfortable, so they turn on their side again.
- Put a pillow between your knees. Sleep with your knees drawn up slightly towards your chest. Or, place a pillow between your knees to help your spine correctly align.
- Using a device. Sleep backpacks and belts are designed to help you sleep in a particular position.
- Build a pillow buffer: Use pillows to provide proprioceptive reinforcement to sleep on your side.”
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Reasons to change how you sleep
Our bodies change as we age, and so do our sleep needs.
Snoring, newly diagnosed sleep apnea, and nasal congestion can cause you to experiment with different sleeping positions. Recovering from an injury or pregnancy could be another reason.
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Adjusting to stomach sleeping
Try putting a soft pillow under your stomach to make it more comfortable.
It is easier to adjust to a new position if there is a strong incentive such as a tennis ball keeping you from your desired position.
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Back and stomach sleeping
- Sleeping on your back relives pressure points and is orthopedically more stable. You may want to sleep on your back if you are struggling with shoulder, hip or knee pain.
- Stomach sleeping works well for those suffering from sleep apnea becau...
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Side sleeping
- Side sleeping is ideal for back or neck problems, GERD and sleep apnea.
- Snorers may benefit from turning over onto their side.
- There is also some evidence to suggest sleeping on your left side is better for circulation, particularly during pregnancy or for anyone with high bl...
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To learn to sleep on your back
Starting out on your back: Try to fall asleep on your back, then turn back if you wake up on your side.
Buying an adjustable bed: Some beds allow you to put your body into specific positions, like zero gravity. Sleeping on an incline can make your bed mimic...
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Sleep affects your back
It is important not to lie down on your front when you sleep as this position tends to arch your back, and your neck turns 90 degrees.
Instead, try sleeping on your back or side. If you suffer from pack pain, sleep with a pillow between your knees to balance your hips.
Avoid pain points and stretch
Sitting all day can drive lower back and shoulder pain. Typing away all day can cause carpal tunnel and strain the wrists. Some pointers to address these issues:
- Make your desk and chair the appropriate height.
- If you feel uncomfortable, touch your to...
Breathing Techniques for Side Pain
Practicing deep “belly breathing” can reduce the stress on the supporting ligaments of the diaphragm and can help relieve side stitches.
Belly breath: Lie down on the floor and place a hand on your belly. Breathe deeply. If you feel your hand rise and fall slightly with yo...
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