How To Sleep On Your Back For Great Health Benefits?

Sleeping on your back has been proven to bring more health benefits than other sleeping positions. However, according to the latest report of American Health Associates, there are only 10% of people preferring sleeping on their backs. 

If you are a side or stomach sleeper, you might find it hard to start this sleeping posture. However, by following some small tips, you will feel more comfortable to become a back sleeper. More importantly, this habit will also bring you many health benefits.

Great Benefits Of Sleeping On Your Back

Most people choose to sleep on their sides for more comfort. Especially, side sleeping can help reduce snoring effectively. However, there are several reasons why it is worth turning to sleep on your back. So what are they? Let’s check them out!

Sleeping on your back will help align your spine better. Also, your head and neck will be kept in a neutral position which helps to reduce the pressure in those spots. As a result, you will feel less pain when waking up.

In addition, researchers have shown that people who sleep on their side or stomach often have deeper and more prominent wrinkles on their faces. This totally makes sense because your face is continuously pressed against a surface for hours. By looking at your skin, a dermatologist may even point out which side you prefer sleeping on. 

However, when you sleep on your back, your face is not affected by outside. This helps prevent you from unexpected wrinkles and acne on your face.

Other than that, sleeping on your back is particularly good for the digestive system. It can really help if you are suffering from acid reflux. By keeping your head slightly above your stomach, you can reduce acid reflux symptoms effectively when sleeping.

How To Sleep On Your Back Comfortably? 

If you primarily prefer to sleep on your side or stomach, you may need several days to get used to the back sleeping position. However, no worries, there are some training tips and tricks that you can follow to  start sleeping on your back comfortably:

Choose A Firmer Mattress

An incredibly soft mattress can make you uncomfortable when sleeping on your back. Moreover, your hips and core will sag into the mattress, causing a backache. If you are having the same problem, it is time to consider buying a new mattress. 

There are many types of mattresses for back sleepers out there for you to choose from. You should refer to reviews from people who have used the product to get one that properly supports your lower back and hips. 

If your mattress is still in good condition, you can always consider buying a new mattress topper. This is a simple and affordable way to change the feel of your mattress without replacing in. 

The most popular types of mattress toppers that bring you more comfort when sleeping on your back are feather mattress toppers and latex mattress toppers. You can take a look at these two types and take one for yourself.

Elevate Your Head

When sleeping on your back, the most important thing is to have your neck supported. If your head and neck are in a comfortable position, you can maintain proper alignment for the whole night sleeping. 

It would be great if you have an adjustable bed frame. You can easily adjust your bed so that you can sit  upwards slightly, and it’s quite comfortable. Thanks to this, you don’t have to put in much effort to keep your neck and head propped up.

However, you shouldn’t be worried if you don’t have such a bed because this can either be done with the right pillows. Like choosing the mattress, floppy pillows will not be your friend. You should find a firm pillow that keeps your neck in a proper “C” curve.

Get a pillow under your knees or lower back

Besides your head, your knees and lower back also need to be supported when you sleep on your back. In the long run, this can alleviate the pain in your spine and may prevent your body from rolling over as an effort to get rid of pressure.

Tips To Have A Better Sleep 

Even if you are ready for a comfortable back sleeping position, some bad habits before bedtime can make you sleep badly. Therefore, for better sleep, you should follow these simple sleep tips:

Take a sleep schedule

The ideal sleeping time is 8 hours a day. And for adults, it shouldn’t be less than seven sleeping hours. 

You should put yourself to bed and get up at the same time daily. And try to keep your sleep schedule on weekends as well. By following this routine, you will have a deeper sleep and won’t be tired when getting up the next morning.

Eat and drink properly

Don’t go to bed when you are hungry or stuffed. In particular, you should avoid heavy meals two hours before going to bed. 

In addition, caffeine and alcohol can make you awake all night. Taking these drinks before bedtime can influence your sleep quality. So, stay away from them!

Do some physical activities

It is proven that doing physical activities regularly can help you sleep better at night. A short walk or light activity can help you fall asleep faster. Of course, spending more time outside might be really helpful, too.

Limit daytime naps

You should only take a 30-minute nap every day and avoid extending this time. Napping too much will keep you up late at night.

However, if your work requires you to stay up late at night, you might need to nap late to ensure the sleeping time schedule.


By following our guide for sleeping on your back for great benefits, you will find that being a back sleeper is much easier than you think. Your health will also improve markedly after a short time of applying this sleeping posture. 

However, if you can’t get accustomed to being a back sleeper and always tend to sleep on your stomach or side, that is totally fine. Your comfort when sleeping is the most important thing.

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