How to Train Yourself to Sleep on Your Back?

Sleeping on your back comes with several health benefits. While it might not initially feel natural, it’s possible to learn.

You can train yourself to sleep this way to help alleviate neck, shoulder, and back pain. It’s also a great way to reduce the appearance of wrinkles on your face and chest.

In addition to those we just mentioned, there are many reasons to consider switching to back sleeping. Now, you might be wondering how to make the switch; because if you’re a side or stomach sleeper, you may have trouble falling asleep in this new position. Only 13% of Americans report being able to fall asleep on their back naturally, according to Better Sleep Council surveys.

Strategies to help you get comfortable and stay on your back are critical during this adjustment period. With our tips below, you should be able to effectively train yourself to sleep in the supine position.

If you’re wondering how to fall asleep on your back, our tips below should help you effectively train yourself to sleep in the supine position.

1. Find Your Back Sleeping Position

The two main back sleeping positions are the Savasana and the Starfish. In the Savasana position, your arms are by your sides, and your legs are straight down. To put it simply, you’re in a standing position while lying flat on your back. The Starfish is exactly what it sounds like: Your arms are out and above your head, and your legs are spread out across the bed.

If you transition to sleeping on your back, you’ll want to experiment with each position to determine what’s most comfortable. If you have shoulder pain, you might be more likely to sleep flat with your arms and legs extended straight.

However, if you have poor circulation or generally low blood pressure, you might find sleeping with your arms above your head makes your hands fall asleep.

2. Invest in the Best Mattress for Back Sleepers

Your mattress and pillow are both paramount to comfortable sleep, regardless of your position. A medium to firm mattress should keep your spine in a neutral position while sleeping on your back.

Additional lumbar support near the center of the bed is beneficial for back sleepers, as well, as it further promotes proper posture.

“Having a good sleeping position is as important as having a good sitting posture,” says Dr. Nayantara Santhi. “It can help relieve pain and in turn help you sleep better. Back and side sleeping positions are recommended.”

“But each benefit from a slightly different mattress firmness. A soft to medium mattress helps a side sleeper while medium to medium-firm helps a back sleeper.”

As Dr. Santhi notes, back sleepers should avoid an overly soft mattress, as these can throw your spine out of alignment if they allow you to sink too far in the bed. If you’re looking for the best mattress for a bad back, you’ll want to look for zoned support technologies in your bed, too.

3. Choose a Comfortable Pillow

Finding the best pillow is one of the keys to comfortable back sleeping. Your pillow should be supportive without forcing your neck to bend unnaturally.

The best pillow for back sleeping should keep your head aligned with your spine, and your face staring at the ceiling. Staying in this position will help avoid neck pain and allow you to reap all the benefits of sleeping on your back.

The most comfortable pillows for back sleeping are not too thick nor too thin, as they must buoy the neck and head without lifting it out of alignment. Memory foam or latex pillows are excellent choices, as they provide adaptive support by molding to the contours of your head and neck, promoting proper spinal alignment and reducing pressure points. These materials also help to distribute weight evenly, ensuring comfort throughout the night.

A cooling fill also promotes undisturbed sleep. Pillows with cooling technology, such as gel-infused memory foam or breathable materials like bamboo, can help regulate temperature and prevent discomfort caused by heat buildup.

For additional support, consider using an ergonomic pillow designed with a slight cervical curve to better cradle the natural shape of your neck and provide optimal spinal alignment. These pillows help reduce strain on the cervical spine, which can alleviate neck stiffness and discomfort over time.

If you have tight hamstrings or hip flexors (like most desk workers), you can place a small pillow under your knees to ease tension in your lower back.

This simple adjustment helps reduce pressure on the lumbar spine, creating a more neutral, relaxed position and preventing any additional stress on your back.

Additionally, using a silk or satin pillowcase can reduce friction, preventing skin irritation and hair breakage while enhancing overall sleep comfort. These materials are smoother than cotton, allowing your skin and hair to glide gently across the surface as you move during the night, promoting healthier skin and reducing morning frizz.

4. Develop Your New Habit

It’s one thing to get comfortable enough to fall asleep on your back, but its another to train yourself to sleep that way all night. Most people shift in their sleep, which is completely normal. However, if your goal is to stay on your back, you’ll want to find a way to limit your range of movements.

To stabilize your neck, consider trying a U-shaped, buckwheat pillow. This is basically like a travel pillow with more flexibility. If you turn on your side in the night, the U-shaped pillow can help. It keeps your head and neck in place and prevents you from rolling over.

A pillow barrier is another method to keep you in place. Placing body pillows on either side of you should stop you from rolling around in the night.

The last suggestion, albeit unconventional, involves tennis balls. Tape or sew tennis balls to the hips of your pajamas to act as a bumper as you sleep. The balls should prevent you from rolling over in the night. This method, while potentially effective for some, could also just wake you over and over and defeat the purpose. Only you can discern the best ways to fortify this new habit.

5. Maintain Proper Room Environment

Creating an optimal sleep environment can significantly improve sleep quality and help you maintain a comfortable back-sleeping position throughout the night. Temperature plays a crucial role in sleep regulation, and keeping your bedroom cool—ideally around 65°F (18°C)—can enhance comfort and promote deeper sleep.

Proper lighting is also essential; using blackout curtains or an eye mask can block out unwanted light and help maintain your body’s natural sleep-wake cycle.

Additionally, incorporating white noise, such as a sound machine or calming nature sounds, can drown out disruptive noises and create a peaceful atmosphere. Aromatherapy can further enhance relaxation, with essential oils like lavender helping to soothe the mind and prepare your body for restful sleep.

6. Address Snoring or Sleep Apnea

Back sleeping can sometimes contribute to snoring or exacerbate sleep apnea, making it necessary to take preventive measures. Elevating your head with an adjustable bed or a wedge pillow can help keep your airways open, reducing snoring and improving airflow. Nasal strips are another simple yet effective solution, as they work by opening nasal passages to facilitate easier breathing.

Maintaining a healthy weight is also crucial, as excess weight can contribute to airway obstruction and increase the likelihood of snoring or apnea symptoms. If snoring persists despite these efforts, consulting a doctor or sleep specialist can provide personalized recommendations and potential medical interventions for better sleep quality.

7. Utilize an Adjustable Bed

Adjustable beds help you switch sleeping positions by allowing you to find the most comfortable angle for sleep. An adjustable bed can elevate your legs to avoid straining your lower back.

For those who sleep well with their head slightly elevated, adjustable beds can help you doze off by bending to a 30- or 45-degree angle; this position alleviates back, neck, and other joint pain during sleep.

Many adjustable beds also come with customizable settings, including massage functions, zero-gravity positioning, and memory presets, allowing you to tailor your sleep experience to your specific needs. Massage functions can help relieve muscle tension and improve circulation, promoting relaxation before sleep.

The zero-gravity setting, designed to mimic the feeling of weightlessness, can reduce pressure on the spine and joints, making it an excellent option for those with chronic pain or mobility issues.

Memory presets enable you to save your preferred sleeping positions, so you can easily adjust your bed with the push of a button, ensuring maximum comfort every night.

8. Nighttime Hydration and Diet

Your dietary habits before bedtime can influence sleep quality and overall comfort. Limiting caffeine and alcohol intake, particularly in the hours leading up to bedtime, can prevent sleep disturbances and promote more restful sleep. Staying hydrated is essential, but it’s best to moderate water intake in the evening to minimize nighttime awakenings.

If you tend to feel hungry before bed, opting for light, sleep-friendly snacks such as bananas, almonds, or yogurt can provide essential nutrients without causing digestive discomfort. A well-balanced nighttime routine that includes mindful eating and proper hydration can support uninterrupted sleep and make back sleeping more effective.

9. Use Sleep Training Tools

If transitioning to back sleeping feels challenging, using sleep training tools can be beneficial in maintaining the position throughout the night. Positional training devices, which are wearable gadgets that gently vibrate if you roll onto your side, can help reinforce back sleeping habits.

Another effective strategy is placing a rolled-up towel or body pillow on either side of your body to create a boundary that discourages movement. These tools act as gentle reminders to stay in position, making it easier to adapt to back sleeping over time without frequent disruptions.

10. Regular Sleep Schedule

Establishing and maintaining a consistent sleep schedule is essential for reinforcing good sleep habits. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock and supports better sleep quality.

Creating a relaxing pre-bedtime routine, such as reading, meditating, or engaging in light stretching, can signal to your body that it’s time to rest. Consistency in your sleep schedule helps train your body to fall asleep faster and stay asleep longer, making it easier to maintain a comfortable back-sleeping position throughout the night.

11. Stretch Before Bed

If you spend most of your day seated, there’s a pretty good chance your hamstrings and hip flexors are tight. To avoid pain in these areas while sleeping on your back, do some light stretches before you get into bed.

To stretch your hamstring, get into a seated position with both legs extended, and wrap an exercise band (or even a blanket or towel) around the bottom of one foot and hold onto either side of this band with both hands. Then, gently pull back on the strap while keeping your leg extended, you should feel a slight pull on the back of your thigh (where your hamstring is located). Be careful not to pull too hard though, as it can cause cramps or other discomforts.

To stretch your hip flexors, place your outer ankle just above the knee of the opposite leg. You can do this either in a supine or seated position. This bends your leg into a pigeon pose and gives your hips a good stretch.

Why Sleep on Your Back?

Back sleeping allows for even weight distribution and thus, prevents pressure points. Sleeping on your side puts uncomfortable weight on your shoulders and hips, while long-term stomach sleeping leads to lower back pain. Back sleeping helps your spine maintain its natural curve, reducing the risk of neck and shoulder pain.

Sleeping on your back can also prevent or reduce acid reflux, as long as your head is slightly elevated above the stomach. Dr. Eric Olson, MD, co-director of the Mayo Clinic Center for Sleep Medicine, states, “If the head is elevated, your stomach will be below your esophagus, so acid or food can’t come back up.” By gently propping your head, you can avoid heartburn and get a good night’s rest.

It’s important to have the best mattress and pillow for your body’s needs, too— as this allows for maximum comfort and reinforces healthy sleep.

Wrinkle Prevention

If you’re concerned about signs of aging, you’ll want to consider back sleeping. Gravity plays a significant role in the formation of wrinkles, both on your face and chest area. Sleeping on your side or stomach forces your skin forward.

This creates lasting creases that can eventually turn into wrinkles. In fact, some dermatologists and aestheticians claim they can tell which side a person sleeps on by looking at their face.

If you sleep on your right side, for example, you’ll have deeper wrinkles on the right side of your face. One study concluded that “the only reliable way to minimize sleep wrinkles is to avoid facial distortion.”

Benefits of Back Sleeping

1. Spinal Alignment & Posture Support

Back sleeping helps maintain the natural curve of your spine, reducing strain on your neck, shoulders, and lower back. It keeps your body in a neutral position, which helps prevent long-term posture issues. Over time, this can lead to less stiffness and improved mobility during the day.

2. Less Pressure on Joints & Muscles

By distributing weight evenly, back sleeping minimizes pressure points on your shoulders, hips, and knees. This makes it a great option for those with arthritis, joint pain, or muscle stiffness. Proper support can prevent morning soreness and make movement easier when you wake up.

3. Improved Breathing & Lung Function

This position allows for better airflow and lung expansion compared to sleeping in a curled-up position. By keeping the airway open, it can help reduce mild congestion and promote deeper breathing. This can be beneficial for people with allergies or mild respiratory issues.

4. Less Tension Headaches & Neck Strain

A properly supported back sleeping position keeps your head and neck aligned, reducing tension that can lead to headaches and neck pain. The right pillow ensures that your neck isn’t tilted too far forward or backward. This can help prevent stiffness and discomfort when you wake up.

5. Better Circulation & Reduced Swelling

Keeping your body in a neutral position improves blood circulation, which can help reduce swelling in the legs and feet, particularly for those who stand for long hours during the day.

It also helps prevent numbness or tingling sensations caused by poor blood flow. For even better results, elevating your legs slightly can further enhance circulation.

Risks of Back Sleeping

Back sleeping isn’t for everyone. If you snore or have sleep apnea, it might not be the best position for you. That’s because sleeping on your back can cause your tongue to fall to the back of your throat and block your airway; this is a case of gravity working against you as you sleep.

Sleepers with sleep apnea go through periods of blocked breathing that can jolt them awake, gasping for breath. It also produces very loud snoring, which can be extremely disruptive to a sleeping partner.

The best way for snorers and sleep apnea sufferers to successfully sleep on their backs is to elevate the upper body slightly with a larger pillow or two. You can also use a wedge pillow to elevate your upper body.

Some studies suggest that back sleeping may also elevate intraocular pressure, which is a potential concern for individuals with glaucoma. Increased pressure in the eyes can contribute to optic nerve damage over time, which may worsen the progression of the disease.

While this risk may not affect everyone, individuals who are already prone to eye conditions should consider discussing their sleeping position with a healthcare provider.

Pregnant women should also avoid sleeping on their backs. In the supine position, the fetus is resting on the mother’s organs. Back sleeping can lead to low blood pressure and decreased circulation to the fetus’s heart. According to the American Pregnancy Association, the best position for pregnancy is on the left side with a small pillow between the knees. This position prevents backaches, breathing troubles, digestive issues, and hemorrhoids.

Aside from these concerns, back sleeping can also contribute to musculoskeletal discomfort. If your mattress and pillow don’t provide proper support, your lower back may arch excessively, placing strain on the lumbar spine. This can lead to pain and stiffness in the morning, making it difficult to move comfortably upon waking.

Over time, this strain may contribute to chronic back pain or exacerbate existing issues, particularly for those with conditions like herniated discs or sciatica. An unsupportive pillow can also push your neck into an unnatural angle, forcing the cervical spine out of alignment. This misalignment can lead to tension headaches, stiffness, and even nerve compression in extreme cases.

Additionally, while back sleeping is often recommended to prevent facial wrinkles caused by pressing your face into a pillow, it isn’t entirely free of cosmetic concerns.

This position can still contribute to facial puffiness due to fluid retention overnight. When you sleep on your back, gravity causes fluids to accumulate around the face and eyes, potentially leading to morning puffiness or under-eye bags.

People with sinus issues may experience increased congestion in this position, as mucus can build up more easily in the nasal passages, making it harder to breathe comfortably.

Some individuals also find that sleeping on their backs makes them more prone to tossing and turning, which can lead to a more restless and fragmented night’s sleep.

This is particularly true for light sleepers or those prone to insomnia, as the back-sleeping position may make it easier to become aware of discomfort or environmental disturbances. For individuals with swallowing disorders, acid reflux, or other medical conditions, there may also be an increased risk of aspiration.

Lying flat can allow saliva, mucus, or regurgitated food to enter the airway more easily, potentially leading to coughing, choking, or even respiratory complications over time.

FAQs

1. How long does it take to train myself to sleep on my back?

The time it takes to adjust varies from person to person. Some may adapt within a few weeks, while others may take a couple of months. Consistency is key—using pillows for support and practicing good sleep habits will help speed up the process.

2. Can sleeping on my back help with snoring?

Back sleeping can sometimes worsen snoring because gravity causes the tongue to fall back, potentially blocking the airway. However, elevating your head with a pillow or using a wedge pillow can reduce snoring by keeping your airway more open.

3. Is it normal to wake up in a different position?

Yes, it’s completely normal! Most people move during sleep, even when trying to train themselves into a new position. Using a pillow barrier or wearing a weighted sleep vest can help you stay on your back throughout the night.

4. Can back sleeping cause lower back pain?

If not done correctly, back sleeping may contribute to lower back discomfort, especially if the mattress is too soft or lacks lumbar support. Placing a small pillow under your knees can help maintain the natural curve of your spine and relieve pressure on your lower back.

5. Are there any lifestyle changes that can make back sleeping easier?

Yes! Regular stretching, maintaining good posture throughout the day, and strengthening your core can help your body adjust to back sleeping. Avoiding heavy meals before bed and keeping a consistent sleep schedule can also improve comfort.

6. Can children be trained to sleep on their backs?

Yes, but children naturally find their own comfortable sleep positions. If there’s a medical reason for encouraging back sleeping (such as reducing the risk of flat head syndrome in infants or improving posture in older kids), gently guiding them with proper bedding and support can help.

Are You Ready to Try Back Sleeping?

How you sleep impacts your overall health and well-being, and training yourself to sleep on your back may just improve your day-to-day. Using the tips we outlined here, you should master back sleeping in no time.