How to sleep on your back

Sleeping on your back is the healthiest sleeping position. It can help you get the best sleep possible, help to reduce snoring, promote breathing, and reduce the risk of developing medical conditions such as sleep apnea, neck and back pain, and acid reflux. It is again the best position for pregnant women and those with recurrent back pain.

However, many people find sleeping on their back a difficult position to maintain. Below, we will discuss some helpful tips to make it easier.

Why sleep on your back

Sleep is an essential part of life; it helps us to recover from the day and prepare for the next. However, how we sleep can have a significant impact on our overall health and well-being. It is a great option if you are looking to improve your quality of sleep. This position helps to improve air circulation, reducing the risk of snoring. It helps to keep the spine in its natural alignment, reducing discomfort and pain.

When sleeping on your back, you are less likely to experience back or neck pain, since the weight of your body gets evenly distributed across the sleeping surface. It can help to reduce the risk of certain medical conditions. It keeps the head elevated and prevents stomach acid from rising into the throat. It can also reduce the risk of skin problems, such as wrinkles and acne, as it limits facial contact with the pillow. Finally, this sleeping position is a great way to lessen stress and anxiety.

How to Train Yourself

Here are a few tips to help you train yourself to sleep on your back:

  • Make your bedroom comfortable. Start by making sure your bed is comfortable and supportive. Use a mattress and pillow that provide adequate support. If you find your mattress is too soft, consider adding a mattress topper or additional pillow to provide more support.
  • Create a routine. Establishing a routine can help you relax and prepare for sleep. This might include activities such as taking a warm bath, reading a book, or meditating. Doing this every night will help condition your body and mind to relax before bed.
  • Practice. During the day, take time to practice lying on your back. This will help you become more comfortable with sleeping in this position. When you’re lying in bed, focus on keeping your body relaxed and avoid tensing any muscles.
  • Get up (if you can’t sleep). If you lay awake in bed for over 20 minutes, get up and do something else until you feel sleepy again. This will help avoid the frustration of trying to force yourself to sleep and help you stay relaxed.
  • Don’t give up. It can take time to adjust to sleeping on your back. Be patient and practice these tips until you’re able to fall asleep in this position. With some practice and persistence, you can train yourself to sleep on your back and get the restful sleep you need.

Strategies for comfort

To help ensure a more comfortable and restful sleep, there are a few strategies to consider.

  • First, use a supportive mattress, pillow, and bedding. The right mattress should provide enough support for your body, while being comfortable and breathable. Pillows should be picked carefully, neither too thick or thin, as either can cause pain. Use bedding that is breathable and comfortable, such as cotton or bamboo.
  • Second, use a body pillow or wedge pillow. A body pillow can help keep your spine aligned. A wedge pillow can be used to prop up your upper body.
  • Third, practice relaxation techniques. Take a few minutes to work out some deep breathing or stretching before bed: it can help you manage a more comfortable position and fall asleep faster.
  • Finally, avoid eating or drinking anything close to bedtime.

By following these strategies, you can improve your sleep quality while sleeping on your back.


Sleeping on your back is a great way to improve your overall health and reduce the risk of various health problems. It can help to boost posture, reduce snoring, and reduce the chances of developing acid reflux. It can also help to reduce neck and back pain and promote circulation. Ultimately, sleeping on your back can help you to get a better night’s sleep and lead to a healthier lifestyle.