How to Train Yourself to Sleep on Your Back?

Sleeping on your back is often considered the healthiest sleep position, but it can be challenging to adopt, especially if you're used to sleeping on your side or stomach.

This guide provides practical strategies to help you transition and enjoy the health benefits of back sleeping.

Understanding the Benefits of Sleeping on Your Back

1. Reduced Back and Neck Discomfort

Back sleeping reduces strain on your back and neck by maintaining neutral spine alignment, distributing body weight evenly, and minimizing discomfort.

This position can be particularly beneficial for those suffering chronic back or neck discomfort in different sleep positions. By supporting the natural curves of your spine, back sleeping promotes better posture and reduces the risk of developing long-term spinal issues.

2. Improved Breathing

Sleeping on your back helps keep your airways open and unobstructed, which can improve breathing and reduce symptoms of snoring and sleep apnea. This is especially important for individuals who struggle with breathing issues during sleep.

3. Prevention of Wrinkles and Breakouts

Unlike side or stomach sleeping, which can cause your face to press against the pillow and lead to skin irritation and breakouts, back sleeping reduces friction against the skin. This can help minimize the formation of wrinkles and decrease the likelihood of waking up with a puffy face or eyes.

4. Alignment with the Natural Curve of the Spine

Our spines have a natural S-shaped curve that is best supported when we sleep on our backs. This alignment helps to maintain the natural curvature of the spine, which in turn supports the muscles and ligaments around it. By keeping your spine in a neutral position, you can reduce the risk of developing spinal deformities and chronic back discomfort.

Preparing Your Sleeping Environment

1. Choosing the Right Mattress

Selecting the right mattress is crucial for back sleepers. A medium-firm mattress is generally recommended because it provides enough support to keep your spine aligned while also offering sufficient cushioning for comfort.

However, personal preferences and body types should also be considered when choosing a mattress.

2. Selecting the Right Pillows

Pillows play a significant role in supporting your head and neck while sleeping on your back.

It's essential to choose pillows that are not too high or too low but are just right to keep your head and neck in line with your spine. Memory foam pillows or contoured pillows can be particularly helpful in maintaining proper alignment.

3. Creating a Comfortable Sleep Environment

To optimize your sleep experience, ensure your bedroom is cool, dark, and quiet. Use blackout curtains or an eye mask to block out light, and choose bedding that is breathable and comfortable. These factors can contribute to a more restful night's sleep.

Adjusting Your Sleeping Position

1. Using Pillows for Support

Pillows can be valuable tools in transitioning to back sleeping. Placing a pillow under your knees can help alleviate pressure on your lower back, while placing a pillow under your lower back can provide additional support. Experiment with different pillow placements to find what works best for you.

2. Gradual Adjustment

Changing your sleep position can take time. Start by spending short periods sleeping on your back and gradually increase the duration as you become more comfortable. This gradual adjustment can help minimize discomfort and make the transition smoother.

3. Patience and Persistence

Training yourself to sleep on your back requires patience and persistence. Stick with the new routine, even on nights when you find it challenging, and practice good sleep hygiene to support your transition. Over time, back sleeping will become more natural and comfortable.

4. Comfort Adjustments

Don't hesitate to make adjustments to your sleeping environment to enhance comfort. Whether it's adjusting back pillow height and firmness or experimenting with mattress firmness, finding the right combination can significantly improve your sleep quality.

Overcoming Common Challenges

1. Addressing Lower Back Discomfort

If you experience discomfort or unease  in your lower back while sleeping on your back, ensure proper pillow support. Placing a pillow under your knees or lower back can help alleviate pressure and strain. Gradually adjusting to this position can reduce discomfort. Different types of pillow require different adjustments.

2. Managing Movement During Sleep

For restless sleepers, use body pillows or sleep positioners to maintain your back-sleeping position and prevent rolling onto your side or stomach. These tools provide gentle support and resistance, helping you stay in position throughout the night.

3. Maintaining Spinal Alignment and Comfort

Proper head and neck support is crucial for maintaining spinal alignment while sleeping on your back. Adjust your pillow height and firmness to find the optimal support for your head and neck. Additionally, consider adjusting your mattress firmness if you experience discomfort or misalignment.

4. Consistency and Patience

Consistency and patience are key to successfully training yourself to sleep on your back. Stick with the new routine and practice good sleep hygiene. Adjustments take time, but the benefits of better sleep and improved overall health are well worth the effort.


Back sleeping offers numerous health benefits, including reduced discomfort & unease, improved breathing, and prevention of wrinkles and breakouts. With persistence and the right techniques, you can train yourself to sleep on your back for a more restful and healthier night's sleep. Embrace the journey, and soon back sleeping will become your comfortable norm.


  1. Q: Can using the wrong pillow make sleeping uncomfortable?
    A: Yes, the wrong pillow can cause neck strain or misalignment. Use a pillow that keeps your head and neck in line with your spine.
  2. Q: Is it okay to start by only sleeping on my back for part of the night?
    A: Absolutely. Gradually increasing the time you spend on your back can help make the transition easier.
  3. Q: How can I stay cool while back sleeping?
    A: Use breathable fabrics, keep the room temperature cool, and avoid too many heavy blankets that can cause overheating.
  4. Q: Is there any way to prevent snoring when going back to sleep?
    A: Back sleeping can help prevent snoring by keeping airways open. Using pillows to elevate your head slightly may also help.
  5. Q: What if I just can't get comfortable sleeping on my back?
    A: Don't force it if it's causing significant discomfort. Try side sleeping with a pillow between your knees to keep alignment.