Sleeping on your back may not feel natural to some, but it is actually one of the healthiest ways that you can sleep. While many people prefer to curl up on their side or face plant on their pillow, the fact is that lying on your back is the best position for proper spine alignment. Maintaining a neutral spine and neck while you sleep is ideal; it reduces back pain and lets your mattress do its job of supporting your body. While back sleeping is recommended by most doctors and sleep professionals, it's not the perfect solution for everyone. While sleeping on your back may be best for a supported spine, that doesn't always mean that the quality of your sleep will improve. The position isn't always easy or comfortable at first, and it is known to lead to more frequent snoring (tell your partner to invest in some ear plugs!) Whether you're a die hard back sleeper or looking to change things up, here are a few tips to help you improve your back sleeping routine.

1. Pillow Elevation

One common critique of back sleepers is that their pillow doesn’t provide enough support and elevation for their head, which can result in aches and pains as well as problems with respiration. Many back-sleepers experience problems with snoring, and having your head too low can complicate this further. Try elevating your head several inches with a pillow or two to find something comfortable. This elevation may improve your ability to breathe and might even cut down on snoring! Some companies make pillows specifically designed to elevate your head while providing proper support to your neck.

2. Knee Support

Placing a pillow under the knees can alleviate stress placed on the lower portion of the spine. A pillow or two under the knees will help align your spine and may alleviate back pain.

3. Proper Support From Your Mattress

Whether you're a fan of a firm mattress or a plush mattress, you need to make sure your body and back are getting the support they need. Make sure you have a mattress and firmness that provides the right support for you. All firmness options of the Aviya Mattress were designed to offer plenty of support, regardless of plushness. Our combination of innerspring coils and a high-density foam layer on top provides plenty of support regardless of firmness. On Tuck.com they've complied a list of the best innerspring mattresses.

4. Control and Adjust Your Environment

You'd be surprised at how much the temperature and humidity in your sleeping environment can affect the quality of your sleep. Find the temperature and humidity that works best for you. Since many back sleepers are notorious for snoring, you may want to consider adding a humidifier to your bedroom. Dry air can be irritating to your respiratory system and a humidifier adds much needed moisture back into your sleep environment.

5. Change Your Sleeping Habits

It’s time to take an honest look at your sleeping habits. Are you binging on big meals, alcohol or too much TV before bedtime?

It is not recommended to eat for several hours prior to going to bed. Some healthy light snacks before bedtime might be fine, but heavy meals before sleep may cause restlessness. Additionally, big meals right before bed may cause stomach discomfort which will certainly impede your ability to get the quality sleep you need.

Alcohol should also be avoided before sleep as it has also been shown to interfere with a good night's sleep.

Studies have now shown that the light emitted from our laptops, smartphones and tablets may be negatively affecting our internal clocks as well. Instead of eating, drinking alcohol or spending an hour on the laptop before bed, try relaxing with a good book. Making sure to unwind in a manner that actually helps your body begin to rest is a great step towards great night’s sleep.

Like we mentioned earlier, proper support from your mattress is of the utmost importance. We’re proud of the support offered by all three firmness options of the Aviya Mattress and invite you to try out our mattress in your own home, completely risk-free, for 100 nights. We’re so sure you’ll fall in love with the Aviya Mattress that we give you over three months to decide.


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