How To Sleep On Your Back Comfortably All Night

Getting a great night’s sleep is not only pivotal for your health and well-being; it also affects your body, mind, and mood. Keeping in mind that a third of our lives are spent in bed, you want to make sure that that time is well spent.

Although a full eight hours of sleep is recommended, the National Sleep Foundation says that this is much easier said than done. Sleep difficulties are attributed to a wide range of factors such as eating, drinking, mattress type as well as our primary sleeping position.

Statistically speaking, almost 80 percent of the world’s population will have back and neck pains at some point in their lives as a result of their aggravating sleeping positions. So, is there any single best way to sleep?

Benefits of sleeping on your back

The truth is that when it comes to sleeping, there is no one size fits all. Everybody has their own favorite sleeping positions that get help them get through the night. However, physicians and specialists reveal that sleeping on your back could have a slew of advantages over any other sleeping position. These include:

how to sleep when your neck and back hurtsa. Reduced neck and back pain

Lying flat on your back creates the most consistent support for your spine and evenly spreads your weight on the mattress. The savasana pose encourages better neck and back posture since the spine is straight and not forced into weird and unhealthy contortions. For the best and most natural spine alignment, nothing beats sleeping on your back.

b. Cosmetic effects

Stomach and side sleepers always have their faces smooshed in the pillows for the better part of the night. This quickly leads to the formation of sleep-related wrinkles and weakened facial muscles. Unlike any other sleeping position, it’s only when you sleep on your back that your face is left out in the open. This means less contact with the pillow as well as all the bacteria in them that causes breakouts.

c. Combat acid reflux

It’s a well-known fact that sleeping on your back also helps keep acid reflux and heartburn at bay. This is because the position allows your head to be elevated and the stomach is left below the oesophagus. This, in turn, makes it harder for digested foods and acids to come back up.

d. Other health benefits

Women will be especially pleased to hear about how they can use gravity to their advantage. Sleeping on your back has now been associated with maintaining perky breasts. Sleeping on your side forces the breasts to stretch in either one side or the other. The savasana position keeps them well balanced relaxed all night long.

Unfortunately, only 8 percent of the population can sleep on our backs. Habitual side and stomach sleepers may find it impossible to sleep in the savasana pose. We will agree that the position may not be for everyone, but if you can pull it off, your body will be thanking you for years to come. Here are a few tips that should help you sleep on your back; it’s a lot easier than you think.

How to sleep on your back comfortably all night

how to sleep on your back

1. Elevate your head with pillows

Using one or two comfortable pillows to raise your head will definitely make it easier to breathe while sleeping. Generally, your head should be raised to about 4 inches. You can also purchase special pillows that are designed to keep the neck muscles relaxed for a comfortable, full night’s sleep.

2. Be persistent

If you are just learning how to sleep on your back, it goes without saying that this is not your natural sleeping position. As such, you will most likely end up either on your side, stomach or your default pose. Should you wake up and catch yourself in such positions, make it a habit of rolling to your back as often as possible.

3. Invest in adjustable beds

For some people, sleeping on their backs becomes more than a luxury, it’s a necessity. Years of horrible sleeping positions and damage to the spine can really take a toll on your health. Today, it’s not entirely uncommon to find middle-aged men and women complaining about a slew of back problems. With time, most of them won’t be able to sleep on regular beds and mattresses.

If you want to prevent back problems or remedy years of already present damage, nothing works better than a good adjustable bed. It will help you sleep in a natural position with your neck, back, hips and knees fully supported in a position of your choice.


It is worth noting that as healthy as it may be to sleep on your back, it’s not for everyone. For starters, pregnant women are not encouraged to sleep on their backs for the sake of the unborn child. There are also cases where the savasana position leads to aggravated snoring issues and sleep apnea.

If you suffer from similar issues, you should consider buying a humidifier to make your sleeping environment significantly more comfortable.

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