How to Sleep On Your Back

January 23, 2017


Your sleep position matters if you want to get a good night’s sleep. According to experts, sleeping on your back is always the best way to fall asleep. Granted that your mattress offers proper support, sleeping on your back will benefit you in so many ways. However, it’s not so easy to do so if you’re used to other sleeping positions. It can be a real struggle to train yourself to change your main sleeping habit, but it can actually be done.

Benefits of Sleeping on Your Back

You might be thinking, why on earth should you sleep on your back if you’re more comfortable sleeping on your side or even on your stomach? Sleep is all about comfort anyway, so why bother? Here are some reasons why you should give sleeping on your back a shot:

1. Your spinal column will be in a neutral position, ensuring pain free mornings and better health overall.

If you sleep on your back on a, say, Salem Bed mattress that will nicely support your back, you can get better sleep because your spine will be in a neutral position. Sleeping on your side, stomach, or fetal position will need you to bend, twist, or curve your back for hours on end which can strain your body. This can lead to body pains and bad posture in the long run as your stiff neck and lower back pains will tell you.

2. It’s good for your skin.

There are actually a few reasons why sleeping on your back is good for your skin. For one, it keeps your face off the pillow which can be teeming with bacteria and dust. This can help you minimize your breakouts. Two, it can prevent the formation of sleep-related wrinkles that can come from pressing your face on to the pillow for extended periods on a nightly basis.

3. It can make you look slightly better.

Sleeping on your back will prevent the fluids from moving to the front of your body during sleep, resulting to a less puffy appearance. If you tend to look a bit swollen in the morning, you might want to consider sleeping on your back from now on.


How to Train Yourself to Sleep on Your Back

Now that you know that sleeping on your back is good for you, the next step is to try changing your ways. To do that, here are some tips you need to keep in mind:

Check if your mattress can support you.

Sometimes, the comfortable sleeping position for you has nothing to do about your preference but only because it’s the only way you feel comfortable on your mattress. Check if your mattress can still support your body well when lying down. If you feel that some parts of your body is uncomfortable, suspended, or strained, you should get a new mattress, stat. Firm mattresses are great for back sleepers and you’ll find some good options from Salem Bed.

Use the right pillows (both in terms of height and number).

Whatever your sleeping position is, pillows are essential. Your neck should be propped up nicely to keep the proper alignment of your spine. This will ensure your comfort and prevent any pains and strains in the evening. The pillow for your head should be thick enough to keep your spine properly aligned.

If you’re training to sleep on your back, you should also get a few more pillows to help you get comfortable sleeping in this new position. Place a few under each arm, on each side of your torso, and one under your knees. These can serve as bumpers to keep you in position all night long. Just make sure not to use pillows that are too fluffy so those areas won’t be puffing out and make you uncomfortable all night long.

Don’t eat a heavy meal right before bed.

Heavy meals before bed are absolute no-no’s if you want to sleep better and on your back. Doing this will weigh you down and make sleeping on your back a bit uncomfortable. Make sure to eat at least 2 hours before you hit the sack.

Make sure you’re not too cold.

When we’re cold, there’s a high likelihood that we curl up to conserve our body heat. As you’re trying to sleep on your back, you shouldn’t do this. Turn your AC or fan’s setting down if you know that you’ll get too cold in the middle of the night. Having a cozy blanket on hand can also help you out.

Be patient, consistent, and determined.

Patience is truly a virtue if you want to train yourself to sleep on your back. It will take a lot of getting used to, especially if you’ve been a side or stomach sleeper all your life. It can also be a big challenge if you tend to move a lot in your sleep. You’ll need to be determined and always consistent if you want to be successful in this as well.


Sleeping on your back will really help you enjoy many benefits that are good for your health. Give it a shot and see for yourself just how much it will improve your slumber.

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