Learning to sleep on your back can enhance the quality of your rest and may alleviate joint pain and other physical issues. Here’s how to train yourself to sleep comfortably on your back for the long term.
Keep in mind, however, that this position may not be suitable for everyone. Pregnant women and individuals with sleep apnoea, heartburn, or acid reflux might need to use a wedge pillow for comfort. Consult with a healthcare professional to determine if sleeping on your back is right for you.
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1. Choose a supportive mattress
A mattress that provides the right balance of comfort and support is essential for being able to sleep on your back. According to the Orthopaedic Advisory Board, the optimal sleeping posture is one that mimics your natural, upright stance.
Support for sleeping on your back
A poor posture at night can result in soreness and muscular tension upon waking. Ensure your shoulders, hips, and ankles are in a straight line when lying down; this allows your muscles to relax properly. This is true of any sleeping position, whether you lie on your side or your front.
A mattress that is too soft may cause your body to sink, especially at the hips, leading to muscle strain and discomfort.
Conversely, a mattress that’s too firm or lacks proper support might force you into an unnatural position, affecting spinal alignment.
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Comfort for sleeping on your back
Mattress comfort alleviates stress placed on the body’s pressure points. Unlike side sleepers, who need a softer mattress to cushion their hips and shoulders, back sleepers generally benefit from a medium to firm mattress. This is because they have a more even distribution of weight across the surface of the mattress, and do not necessarily benefit from the added cushioning. A medium to firm option prevents too much 'sinking in', helping to maintain a neutral spine. Assess how your mattress feels when lying on your back to ensure it provides the right level of comfort and support.
2. Use the right pillows
Muscular tension and discomfort can be caused by your pillow just as easily as your mattress. The right pillow is crucial for maintaining a neutral spinal position while lying on your back. The goal is to keep your head, neck, and shoulders aligned with your back and hips.
A pillow that is too soft or too low may cause your head to tilt backward, exaggerating spinal curvature and causing discomfort. Conversely, a pillow that is too high or firm can cause an unnatural posture, leading to neck and spine issues.
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3. Prepare before bed
Making some pre-sleep adjustments can ease the transition to back sleeping and improve your overall comfort.
Stretch before bed
If you experience stiffness or discomfort while lying on your back, it is wise to consult a medical professional to rule out any underlying issues. Many people find stretching or doing a pre-bedtime yoga routine helpful for easing muscle tension. Consult with your doctor before starting any new exercise routines.
Use pillows to train yourself
Consider using additional pillows beneath your lower back or knees to enhance support, especially if you are not used to resting on your back.
To prevent rolling over or changing your position during the night, surround yourself with pillows. Gradually reduce the number of pillows as you become more accustomed to this position.
Try different back-sleeping positions
Some people take time to adjust to sleeping on their back. It can feel unnatural to lie still with your arms by your sides. Experiment with various positions while on your back to find what feels most comfortable. For instance, the ‘starfish’ position, with arms and legs extended, is a popular choice. If it feels too spacious, try adjusting one arm or leg at a time.
Adjusting to this sleep position will take time. The key is to be persistent and patient, and with time you will find the position more natural.
The benefits of sleeping on your back
There are a number of reasons why sleeping on your back is beneficial. Besides improved comfort, you may gradually experience:
- Sinus Relief: Elevating your head slightly can help reduce congestion, especially during illnesses.
- Reduced tension headaches: Pressure on the head and neck is alleviated, potentially reducing headaches.
- Decreased puffy eyes: Sleeping on your back can minimize fluid buildup and swelling around the eyes.
- Clearer skin: Less contact with pillowcases may reduce facial breakouts.
- Prevention of wrinkles: Avoiding friction against the pillow can help prevent wrinkles and fine lines.
With patience and practice, back sleeping can become a natural and beneficial part of your sleep routine.
FAQs for back sleeping
- How can I make myself sleep on my back? It can take time and persistence when learning to sleep on your back. The most important step is having a supportive mattress and pillow. You can also try using pillows under your knees and lower back for comfort or as a barrier to prevent yourself from rolling over or changing positions during the night.
- Is it better for your body to sleep on your back? Sleeping on your back reduces pressure on the spine. Many people find this position more comfortable, especially if their mattress and pillow are supportive. It is not ideal for everyone, such as pregnant women and sufferers of respiratory ailments. It is always best to check with your medical professional.
- Where do you put your arms when sleeping on your back? You may try placing your arms by your sides, or extended outwards in a starfish position. Raising your arms too far above your head may cause shoulder pain in some people, so be sure to avoid any numbness or discomfort.
- What sleeping position takes pressure off your back? The sleeping position that takes pressure off your back depends on your health and physical needs; however, many people find that sleeping on their back alleviates the most discomfort and strain. Ensure you have a supportive mattress and consult a healthcare professional for advice.
