Skip to Content

How To Properly Sleep On Your Back? [FIND OUT HERE]

How To Properly Sleep On Your Back? [FIND OUT HERE]

While many people pick their favorite sleeping positions depending on how comfortable they are and how they have trained themselves to sleep over the years, sleeping on the back is one of the most preferred sleeping positions. According to a Danish study, 37.5% of people are back sleepers. But do you know how to sleep on your back perfectly?

To sleep correctly on your back, try to elevate your head, lie down flat, elevate your head, put a pillow under your knees, and practice the steps persistently. Properly sleeping on your back aligns your spine, reduces wrinkles, alleviates sinus buildup, and eases tension headaches.

Back sleeping is a highly beneficial sleep position. Even when you prefer sleeping on your stomach or side, you may want to try back sleeping. Read on for tips on how to sleep on your back properly and the advantages this sleeping position offers.

couple wake up morning

How to Train Yourself to Sleep on Your Back: The Steps

Sleeping on your back can be effortless if you are used to it. However, adjusting to this position when you have been sleeping in a different position can be challenging. Here are some steps to train yourself to sleep on your back safely.

Lie Down Flat

The first step is lying down flat on your bed. Next, ensure that your head is facing directly up. At this point, ensure that your head and neck are in a neutral position to help reduce the tension that could cause pain. When you sleep on your back, you naturally get the urge to twist and rotate your head and knees to the side, respectively. Make sure you resist the urge to keep your spine properly aligned. Finally, feel free to explore how your arms feel in various positions.

Elevate Your Head

The next step is elevating your head. It would be wise to use a small pillow to maintain a neutral spinal alignment and keep your head and neck healthy.

Place Pillows under Your Arms (Optional)

If you do not feel comfortable even with your head elevated, you may want to place pillows under your arms. The pillows will give you more support. However, like the head pillow, ensure the underarm pillows are small and flat.

Place a Pillow underneath Your Knees

Have supportive pillows under your knees before you sleep. First, ensure your knees are slightly bent and you are comfortable. Then, you can adjust the pillow until you feel comfortable and ensure that your neck and spine get aligned.

Place Another Pillow under Your Lower Back

For some people, the back sleeping position causes discomfort in the lower back. Placing a pillow under your lower back can ease the discomfort. However, if the pillow is too large or too thick, it may create worse discomfort. We recommend the best back sleeping pillow that works best for you.

Try the Starfish Position

With the starfish position, you lay down on your back and spread your hands and legs across the bed. You can attempt this position if you sleep alone because it takes up a lot of room on your bed. Interestingly, the position relieves pressure all over your body, making you more comfortable.

Be Consistent

Consistency comes in handy when adopting a new sleeping position. It allows you to get used to a particular position. With practice, you will be surprised how you adapt within a few days.

Tips to Properly Sleep on Your Back

There are numerous benefits of sleeping on your back. However, you may also experience discomfort if you do not do it properly. Follow these tips for proper back sleeping to get it right on the first trial.

Adjust Your Sleep Environment

Adjusting your sleep environment will help you sleep on your back properly. Do this by acquiring a new mattress that is more comfortable and supportive. Additionally, getting comfortable pillows to elevate your head and support your legs or back will help. A humidifier would also come in handy.

Adjust Your Sleep Habits

Your sleep habits can also influence your sleep quality, especially if you adopt the back position. Therefore, adjust your sleep habits before retiring to bed.

Surround Yourself with Pillows

If you are an active sleeper, surrounding yourself with pillows helps. Use the pillows to try out the training steps explained earlier. These pillows will prevent you from rolling from your back onto your stomach or side after falling asleep.

Benefits of Sleeping on Your Back

Back sleeping is a recommended sleep position for a lot of people. Several people can evidence the benefits of this position. Below are some of the top benefits of sleeping on your back;

It Promotes Spinal Alignment

Sleeping on your back keeps your spine neutral by preventing it from curving in the wrong position. A properly aligned spine minimizes the risk of developing pain. Note that this benefit will also depend on your mattress and pillow choices. Supportive mattresses and pillows will ensure proper spinal alignment.

It Alleviates Heartburn or Acid Reflux

Sleeping on your back helps if you struggle with heartburn or acid reflux. This sleep position will help reduce your symptoms, especially if your head is elevated. The elevation prevents your stomach acids from flowing back to your gut.

It Alleviates Sinus Buildup

Lying face up could minimize frustrating nighttime nasal congestion. However, you may need to adjust your posture slightly to enjoy this benefit. Try keeping your head propped up with a few pillows or an adjustable base and allow the force of gravity to take over. Gravity will help drain your nasal passages, alleviating sinus buildup as you sleep.

It Eases Tension Headaches

Tension headaches occur from stress, repetitive activities, and a bad sleep posture. Sleeping on your stomach can also cause tension headaches. Ease the tension headaches by sleeping on your back.

It Prevents Wrinkles

Some studies have shown that pressing your face into pillows as you sleep on your side or stomach can compress your skin and cause wrinkles. Sleeping on your back prevents wrinkles because you do not have to press into the pillows at night. Note that your sleep position alone cannot prevent wrinkles. Other practices like quitting smoking, avoiding UV exposure, and eating well will help.

Benefits of Sleeping on Your Back without a Pillow

Most tips discussed earlier are for sleeping on your back with pillows. You can still enjoy the benefits of sleeping on your back without a pillow. Some of these benefits are;

men sleeping back

Is It Bad to Sleep on Your Face?

Stomach and side sleepers have to sleep on their face. Unfortunately, sleeping on your face is not all good. Below are some effects of sleeping on your face;

  • Sleeping on your face leads to wrinkles on your decolletage and the side of your face.
  • The sleeping style can also weaken the area where the skin folds naturally and make it deeper. This can cause changes to your face structure.
  • Sleeping on your face also places weight on it, which can lead to tension headaches.
  • The friction and pressure from sleeping on your face can flatten your cheekbone.


Sleeping on your back offers numerous benefits if you do it right. It is a comfortable sleeping position that promotes spinal alignment and prevents facial lines and wrinkles. With the discussed tips on how to sleep on your back, get ready to maximize the benefits of the back sleep position.

Also read: