How to Train Yourself to Sleep on Your Back

Sleeping on your back can offer several potential benefits, from easing back pain and supporting spinal alignment to helping your skin stay smoother over time. But if you’re used to sleeping on your side or stomach, changing positions can feel a little awkward at first. However, with the right setup and some smart hacks, you can train yourself to sleep on your back. In this guide, we’ll walk you through why it’s worth considering, who it’s best suited to, and how to make the switch.

A medium-firm mattress usually offers the best support for back sleepers, helping to distribute weight evenly and support the natural curve of your spine, making it more comfortable to stay in the position.

Everyone’s different; some find arms at their sides comfy, while others prefer them resting on their stomach or chest. Try different positions to see what works best for you while sleeping on your back.

Winding down is key for a good night’s sleep, no matter your sleep position, since it helps reduce restlessness and makes it easier to fall and stay asleep. Try breathing exercises, gentle stretches, or meditation to help your body settle. Progressive muscle relaxation, where you tense and relax each muscle group from head to toe, can also help ease into a back-sleeping posture.

A calm sleep space makes a huge difference to how well you sleep. Keep your room cool and dark, limit blue light exposure, and invest in a mattress and pillows that support spinal alignment. Small touches, like blackout curtains or a white noise machine, can help you fall asleep and stay on your back throughout the night.

Discover more relaxation techniques to help you relax.

Whether back sleeping is right for you really depends on your body and personal preferences. That said, many experts recommend it because of the potential benefits it can offer:

Improves spinal alignment

Back sleeping supports the spine’s natural curve, helping to ease pressure points and reduce lower back strain. When paired with a supportive mattress, it can help prevent and relieve back pain while encouraging better posture overall. Discover more about how your sleeping position could be hurting your back, neck and hips.

Reduces acid reflux

If you suffer from heartburn or GERD, elevating your head slightly while sleeping on your back can help prevent stomach acid from creeping up your oesophagus. This setup lets gravity do the work, keeping things down and supporting digestion.

Relieves sinus buildup

Do you have allergies or stuffy sinuses? Sleeping on your back with your head slightly raised can help your sinuses drain more effectively, making it easier to breathe throughout the night and reducing the risk of snoring.

Prevents wrinkles

When your face isn’t pressed against a pillow, there’s less friction and creasing, which may help keep fine lines at bay. Combine back sleeping with a smooth silk pillowcase, and your skin may well thank you. Read more about how your sleeping position could be causing wrinkles.

While sleeping on your back has its benefits, it’s not the best fit for everyone. Some health conditions can make back sleeping uncomfortable or even worsen symptoms, and people with lower back pain might need the right mattress and pillow support to find it comfortable. We’ll talk about this in a little more detail further on in the article.

Back sleeping is best for:

• People with back or neck pain, especially when using the right mattress and pillow.
• Those who experience acid reflux or sinus issues.
• Anyone focused on anti-ageing skincare benefits, thanks to minimal face-pillow contact.

Despite its benefits, back sleeping isn’t for everyone. Here’s why some people might be better off sleeping on their side:

• If you have obstructive sleep apnoea, this position can worsen symptoms by restricting the airways.
• Chronic snorers may find that back sleeping makes things louder.
• People with lower back pain may need to use supportive pillows to stay comfortable.
• Pregnant women, especially in the third trimester, should avoid sleeping on their backs, as it can restrict blood flow.

If you’re unsure whether this position is right for you, it’s always best to consult a medical professional.

Making the switch to back sleeping might take time, but the benefits can be well worth it. From improved posture to clearer skin and better breathing, this position can be a game-changer for your sleep and your overall well-being. Everyone’s sleep journey is different, so go at your own pace, listen to your body, and don’t stress if it takes a little while to adjust.