5 Simple Steps to Sleeping on Your Back

5 Simple Steps to Sleeping on Your Back

If you want to train yourself to sleep on your back, you've come to the right place. First of all, let's make sure that you're really up for this! If you're pregnant, have sleep apnea, or your doctor recommended for you to sleep on your back, then go for it.

Hey, maybe you heard about all of the benefits of back-sleeping and you're wanting to test it out. It may the right sleeping position for you. Why not try it out?

It may seem like a daunting task, but I've put together a straight-forward list of steps that will assist you in achieving your goal. A quality sleep is within your grasp.

Benefits of Sleeping on Your Back

Before I proceed in delivering the instructions, take this time to understand the benefits of sleeping on your back. 

  • Reduces heartburn and acid reflux
  • Keeps spine aligned
  • Relieves sinus build-up
  • Prevents shoulder and neck pain
  • Less stress on organs
  • Clearer skin/less skin irritations
  • Reduces headaches

Step 1: Support

The first step is to make sure you have the appropriate sleeping accessories, such as mattress and pillows. If your back and neck are not getting the right support, you'll be in a world of pain.

When the curvature of your spine isn't properly elevated, you'll wake up with tense muscles. They were compensating for the lack of stability. You want to lay flat. Even though you may love the feeling of a cloud-like mattress, if it's not firm enough you'll sink.

You need the right pillow to keep your head elevated. Putting another pillow between your knees can reduce pressure on your spinal cord. 

Step 2: Spread Out

Lying down on your back doesn't mean you have to sleep like a mummy. Spread out your limbs and get comfortable. When your muscles are relaxed and limber you're allowing them to de-stress.

Take the pressure off of your body by relaxing freely. Stretch out like a starfish. Being stiff and angular will be uncomfortable. Let your limbs flow loosely. Let them lie wherever they naturally fall.

If you want to lie on your stomach or side, but you're not letting yourself you may instinctively limit the mobility of your limbs as well. This will be detrimental for your body and quality of sleep. Plus, you'll likely give up due to pain and discomfort.  

Again, allow your ams and legs to spread out! 

Step 3: Stretch

Before you climb into bed to get your much-deserved beauty sleep, do some light stretches. This may help you relax. Tossing and turning for hours is never any fun.

If a few stretches will get your body to relax and for you to enter dreamland a little more smoothly, why not try them out? You don't have to be flexible to reap the benefits of stretching. I can't even touch my toes, but my body thanks me for doing a few stretches in the evening.

Doing child's pose, bear hug, or getting into a kneeling position while stretching your ams across a chair can do wonders for your body. I'm not asking you to do the splits- just a few light stretches. 

Step 4: Persistence 

Sleeping on your back when you're naturally accustomed to sleeping on your side or stomach will not be easy. You've got to find conviction. Why are you doing this in the first place? What is driving you to change?

Think about how this could benefit your health and your quality of life. If you've got a partner, talk it out with them. Hopefully, they're cheering you on. This will take some time, so don't be in a hurry.

You've got to be patient and kind with yourself. If you get discouraged easily, you need to find ways to cope. Each time you realize you rolled over in the night, roll right back onto your back and keep on trying.

You can persevere! I believe in you. 


Finding a sleeping position that is right for you plays a huge role in the quality of your sleep. If you're finding that sleeping on your stomach is causing you pain, you're not alone.

A lot of people find that sleeping this way causes strain and tension on their spine. The weight of your body is not evenly distributed, causing pressure in the middle of your back and a misalignment of the spine.

Waking up feeling revitalized and refreshed is in your control. Remember, don't give up on yourself! Try sleeping on your back! I wish you sweet dreams tonight! 

Annie Foley

P.S. Limit your ability to toss and turn while relaxing into our comfortable Body Support Pillow With Removable Cover



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