Back sleeping is well known for being the ‘king’ of sleep positions. We look at the main advantages that sleeping on your back brings.
Back sleeping is well known for being the ‘king’ of sleep positions, and is sometimes called the supine position. Although there are certain times when back sleeping is not recommended, for example if you are pregnant or suffering from sleep apnoea, the benefits that come with sleeping on your back are well documented.
Many people note that they find it hard to fall asleep on their back or remain on it throughout the night. However, with a little adjustment to your sleep environment and some support for your body, you should be able to train your body to sleep through the night on your back.
But is it really that important? Here we look at the main advantages that you could benefit from if you adopt a supine sleep position.
Benefits of Sleeping on Your Back
Keeping Your Spine Aligned
Research has shown that it's possible to reduce back and shoulder pain by modifying your sleep position onto your back. Sleeping in this supine position distributes your weight equally across your entire spine, helping to reduce both lower and upper back pain in the process.
To help maintain the natural curve of your spine, you could also place a pillow under your knees as you get ready to sleep. This will also help to make back sleeping more comfortable if you are already experiencing any tension in your lower back. Place the pillow under your knees and allow them to relax out to the sides with a little softness in the joints.
If you're experiencing persistent discomfort, it's worth considering whether your mattress is affecting your back. A supportive mattress that maintains proper spinal alignment is essential for back sleepers, and hybrid mattresses can be particularly good for back pain due to their combination of support and pressure relief.
Reducing Tension Headaches
Better alignment of your spine will naturally help to reduce a lot of tension held elsewhere in your body. Poor posture is one of the biggest causes of stiffness and tension in your neck and shoulders, which can then build pressure in your head.
Typically a tension headache caused by poor posture will throb at the base of your skull or accumulate around the sides of your eyes at your temples. Focussing on a better sleeping position, as well as improving your posture during the day, can significantly reduce the severity and frequency of tension headaches. Understanding how poor sleep is influencing your life can help motivate you to make these important changes.
Avoiding Creases, Wrinkles & Irritated Facial Skin
Sleep can affect your skin in many ways. A poor night’s sleep, for example, can cause havoc with droopy eyelids, dark circles, fine lines and paler skin.
Many dermatologists recommend a back sleeping position for prolonging youthful skin – both on your face and also your neck and chest. This is because sleeping on your back removes the wrinkle-inducing friction of your skin against the pillow that can cause lines as the skin is compressed. Using a skin-friendly pillow, such as a silk or satin one, can also help to minimise skin irritation and compression during the night.
Disadvantages of Sleeping on Your Back
While back sleeping offers numerous benefits, it's important to acknowledge that this position isn't ideal for everyone. Understanding the potential drawbacks can help you make an informed decision about whether back sleeping is right for you.
Increased Snoring and Sleep Apnoea Symptoms
One of the most significant disadvantages of back sleeping is that it can worsen snoring and obstructive sleep apnoea. When you lie on your back, gravity causes your tongue and soft tissues in your throat to relax backwards, potentially blocking your airway. This can lead to louder snoring and more frequent breathing interruptions during the night.
If you or your partner has been diagnosed with sleep apnoea, side sleeping is generally recommended instead. Learn more about the benefits of sleeping on your side if back sleeping exacerbates breathing issues.
Acid Reflux and Heartburn
For those who suffer from acid reflux or gastroesophageal reflux disease (GERD), back sleeping can worsen symptoms. When lying flat on your back, stomach acid can more easily flow back into your oesophagus, causing that uncomfortable burning sensation. If you experience frequent heartburn, elevating your head with an additional pillow or sleeping on your left side may provide better relief.
Can You Sleep on Your Back While Pregnant?
After the first trimester, back sleeping becomes increasingly uncomfortable and potentially dangerous for pregnant women. As your baby grows, lying on your back can compress the inferior vena cava, a major blood vessel that returns blood to your heart. This can reduce blood flow to both you and your baby, potentially causing dizziness, shortness of breath, and decreased oxygen supply to the foetus. Medical professionals strongly recommend side sleeping, particularly on the left side, during the second and third trimesters.
Does Sleeping on Your Back Cause Sleep Paralysis?
Whilst sleeping on your back doesn't directly cause sleep paralysis, research has shown a strong correlation between the supine sleep position and increased frequency of sleep paralysis episodes. Studies indicate that people who sleep on their backs are more likely to experience sleep paralysis compared to those who sleep in other positions.
If you experience frequent sleep paralysis and prefer back sleeping, you might consider experimenting with side sleeping to see if your episodes decrease. However, sleep paralysis can also be triggered by sleep deprivation, irregular sleep schedules, stress, and other sleep disorders, so addressing these factors is equally important.
How to Train Yourself to Sleep on Your Back
Transitioning from your current sleep position requires patience and consistency. Here are practical strategies to help you successfully adopt this healthier sleep posture.
Start with the Right Foundation
Your mattress plays a crucial role in comfortable back sleeping. A mattress that's too soft may cause your body to sink excessively, whilst one that's too firm can create uncomfortable pressure points. Look for a medium-firm mattress that provides adequate support whilst contouring to your body's natural curves.
Optimise Your Pillow Setup
The right pillow height is essential for maintaining proper neck alignment when sleeping on your back. Your pillow should be thick enough to support the natural curve of your neck but not so high that it pushes your head forward.
Additionally, placing a pillow under your knees can help maintain the natural curve of your lower back and make the position more comfortable, particularly if you're experiencing any back tension.
Create Physical Boundaries
One effective technique for staying on your back throughout the night is to create barriers that discourage rolling. Place firm pillows or rolled towels on either side of your body. This physical reminder can help prevent you from unconsciously rolling onto your side or stomach during sleep.
Establish a Consistent Bedtime Routine
Training yourself to sleep on your back is easier when you're genuinely tired and relaxed. Establish a calming bedtime routine that helps you wind down, making it easier to fall asleep in your desired position. This might include reading, gentle stretching, or meditation. The more relaxed you are when getting into bed, the more likely you'll be able to maintain your back sleeping position.
Use Progressive Adjustment
If you find sleeping on your back completely uncomfortable at first, try a gradual approach. Start by spending just the first 10-15 minutes on your back before allowing yourself to move to your preferred position. Gradually increase this time each night until back sleeping feels more natural. Many people find that after two to three weeks of consistent practice, their body begins to adapt to the new position.
Be Persistent
Just like with most habits in life, sleep habits are hard to change. If you are keen to adapt to sleeping on your back, then the key is to be persistent. Your mattress and pillow choices could be big factors in affecting your ability to sleep in a supine position so research the best mattresses for back sleepers and find pillows that will help to support your head and neck.
Conclusion
If you find yourself rolling over onto your front or side at night, try your best to resist the urge. Roll back again and keep trying. Eventually your habits will evolve. Many people also find sleeping with a barrier of pillows around their sides discourages them from changing position and rolling onto their side during the night. A weighted blanket can also help you remain in the same position for longer.
