How to Sleep on Your Back

How to Train Yourself to Sleep on Your Back

Some people find that it’s easy to fall asleep while lying on their back but difficult to continue back sleeping for the entire night. If you’ve been instructed to sleep on your back for medical reasons or to prevent injury after a recent surgery, this can be frustrating. There are a few ways you can train yourself to sleep on your back throughout the night.

Find a Supportive Pillow for Your Head

Maintaining proper posture while sleeping on your back helps keep the spine, neck, and hips aligned, reducing strain and morning discomfort. The goal is to support the body’s natural curves — particularly the lower back — while keeping the head and neck in a neutral position. A medium-loft pillow that fills the space between your neck and the mattress can prevent your head from tilting too far forward or backward.

Place a Pillow Underneath Your Knees

It may help to place a supportive pillow under your knees before bed. Your knees should be slightly bent and feel comfortable. Once you’ve put a small pillow beneath your knees, check to make sure that your neck and spine feel comfortable and are in alignment. Make adjustments as needed.

Try a Small Pillow Under Your Lower Back

Some people find that back sleeping increases discomfort in their lower back. Placing a pillow under your lower back while you sleep might help. If the pillow is too large or thick, however, it may create even more discomfort. You may need to try a few different pillows to find what works best for you.

Surround Yourself With Pillows

If you’re an active sleeper and are worried about rolling from your back onto your side or stomach soon after you fall asleep, there are things you can do to help prevent this. Try placing pillows around your midsection and hips. These pillows can help prevent you from rolling over during the night. However, this might not be a viable option for those who share the bed, as it can take up a significant amount of bed space.

Benefits of Sleeping on Your Back

Sleeping on your back offers several potential benefits for both spinal health and overall comfort, especially when paired with a supportive mattress and pillow setup.

Promotes Spinal Alignment

Back sleeping allows your head, neck, and spine to rest in a neutral position, which can reduce pressure points and minimize back or neck pain. A mattress that supports your body’s natural curves and a pillow that fills the space between your neck and the bed can help maintain proper sleep posture throughout the night.

May Reduce Symptoms of Heartburn and Acid Reflux

If you experience heartburn or acid reflux, sleeping on your back with your head elevated can help reduce symptoms Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Elevation helps prevent stomach acid from flowing back into the esophagus, improving comfort and supporting better sleep quality.

Potentially Fewer Wrinkles

Unlike side or stomach sleeping—where your face presses into the pillow—sleeping on your back doesn’t create the same skin friction and pressure. Over time, this can help reduce fine lines and wrinkles, as sleeping on your back hasn’t been shown to contribute to wrinkles Trusted Source Aesthetic Surgery Journal View Source in the same way other positions might.

Even Weight Distribution

Because your weight is spread evenly across the body when lying on your back, there’s less localized pressure on the shoulders and hips. This can make the position more comfortable for people with joint discomfort or muscle stiffness.

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Disadvantages of Sleeping on Your Back

Back sleeping might not be the best option for everyone, as it can increase the risk of complications for people with certain health conditions.

• Pregnancy: Sleeping on your back while pregnant, especially during late-term pregnancy, isn’t advised. Research shows that sleeping on your back while pregnant can reduce blood flow to the fetus Trusted Source JAMA Network Open View Source and can increase risk of low birth weight. Side sleeping is generally recommended instead. Pregnancy pillows can be used to support your back and stomach while lying on your side.
• Obstructive Sleep Apnea: Obstructive sleep apnea (OSA) is a sleep disorder in which a person experiences disordered breathing caused by blockages in the airway during sleep. Research suggests that more severe symptoms Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source occur when lying on your back. If you experience OSA and sleep on your back, you may want to consider switching to side sleeping.
• Chronic Snoring: Although snoring isn’t always a sign of an underlying sleep issue, it can be frustrating and disruptive. Research shows that sleeping on your back increases snoring Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . If you can, try elevating your head with a second pillow. If that’s uncomfortable, it may help to try sleeping on your side.
• Heartburn: Heartburn is more likely to occur when sleeping flat on your back Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . If you prefer to sleep on your back, it may help to elevate your upper body with pillows or a wedge pillow. Additionally, it’s best to avoid fatty, spicy, and acidic foods, as they can increase heartburn symptoms Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .  

“One of the principal factors driving OSA is the retropositioning of the jaw and the relaxation of the tongue that occurs during sleep, which narrows the upper airway. Back sleeping exacerbates this further, leading to more airway collapse.”

Gerard Meskill, MD

Sleep Medicine Physician, Sleep Apnea Expert

Why Can’t I Sleep on My Back?

Some people find back sleeping to be uncomfortable, and they would rather sleep on their side or stomach. Sleep position choices are a matter of personal preference, but they can also result from the type of mattress and pillow a person owns.

If you have an old mattress and pillow, that might contribute to discomfort while back sleeping. Choosing a mattress that properly supports back sleeping may make this position more comfortable for you.

Additionally, if your pillows are old or unsupportive, there’s a good chance that your neck isn’t in alignment with your spine when you’re lying on your back. Using a pillow ideal for back sleepers helps keep your spine aligned while you sleep.

However, back sleeping may increase pain for some sleepers. Experimenting with sleeping positions can help you find what works for you.

Other Tips for Good Sleep

Your sleeping position isn’t the only factor that affects whether or not you receive a good night’s rest. There are a variety of sleep habits you can implement to promote a restful night:

• Keep a consistent sleep schedule, with a similar bedtime each night.
• Establish an evening routine that allows you ample time to get ready for bed.
• Try drinking non-caffeinated herbal tea to help you relax before bed.
• Keep your room dark and comfortable.
• Limit screen time for at least an hour before bed, if possible. Exposure to blue light from screens can negatively impact your ability to fall asleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

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