How to sleep on your back?

When you sleep on your back, the spine is kept straight and stable to help ensure a comfortable sleep. Your face will be exposed to the air all night, so the pores are clear, leading to fewer facial wrinkles. If you do not want to have many wrinkles or have joint problems, let’s Sleeprun learn how to sleep on your back!

Pros and Cons of sleeping on the back


  • Sleeping on the back is good for people with spine and joint issues. That helps your head, neck, and spine lie on a straight line with no pressure, so you hardly feel any pain after waking up.
  • Sleeping on the back limits the appearance of wrinkles and slows down the aging process of the face: the face skin is in the most balanced position.


  • Sleeping on the back is not good for people with blood pressure problems or runny nose. If you want to lie on your back with a runny nose, raise your head above the height of your pillow.
  • The frequency of snoring can be doubled and there will be a risk of sleep apnea. To reduce the frequency of snoring, place a small pillow on the pillow where you usually lie in order to get the airway back in place. It helps to prevent snoring effectively.
  • Sleeping on the back is not good for pregnant women. If you lie on your back, the entire weight of the uterus also presses on the spine and the entire main blood vessel to the intestinal tract, which affects the blood flow to the fetus. You should use a body pillow next to your side and lie on your side.

How to sleep on your back

1. Practice the habit of sleeping on your back

The first step is to lie down, keep your head and neck neutral and try to resist the urge to turn your head or knees to the side. You can use a heavyweight blanket that will put gentle pressure on the front of your body to help you stabilize your body more easily, you should choose a blanket that weighs about 10% of your body weight.

You may be accustomed to lying on your side or having your face down on the pillow. Switching from one sleeping position to another can make you feel uncomfortable, so you need to be more patient when trying to change.

It can take about three weeks to adjust to a new sleeping position, so don’t give up when you don’t succeed on the first night.

2. Place a pillow under your back

When you sleep on your back, pressure can be put on the spine. You should place a pillow under the back of your knee, which will help relieve this pressure and keep your spine aligned. At the same time, put a small pillow on the lower back, above the waist, which will help the spine maintain a natural curve and support the treatment of spinal degeneration effectively.

You can place a high pillow to help ease breathing when sleeping. A properly designed pillow will help keep your neck muscles relaxed, giving you a more comfortable sleep. Placing a high pillow on the back is very good for people who have sleep apnea or stomach acid reflux.

In the early days of sleeping in the supine position, there will certainly be times when you turn unconsciously. You can put the pillows around when sleeping, which will reduce the likelihood that you switch to another position.

3. Choose a mattress when sleeping on your back

Similar to choosing the pillows, you need to check the mattress for comfortable sleep. You need to check the material of the mattress to ensure a good quality of health.

  • Gel mattresses: Help your body cool and comfortable but not durable.
  • Spring mattresses: Have good elasticity, firmness and comfort for your spine; affordable price.
  • Latex mattresses: Support the spine well; do not cause back pain and fatigue when you are lying, but quite expensive.
  • Airbed: Comfortable with adjustable softness but low durability; you can feel hot due to no exhaust.
  • Pressed cotton mattress: High hardness and elasticity; easy to put pressure on shoulders, back, hips, which makes it difficult for you to sleep; you can feel uncomfortable and stiff when you wake up.

You should choose a mattress with moderate elasticity and stiffness, which is suitable for sleeping on the back. A good mattress will help support the spine in an upright position, without causing back pain or discomfort when you wake up.

How to sleep on your back

4. Create an air environment while sleeping on your back

When you sleep in the supine position, a humidifier can help you fall asleep more easily. When lying on your back, your face is not covered, which may irritate your nose and throat. This can lead to snoring. Also, the supine position can expose your face to dry air, which can cause dry and acne-prone skin.

Room temperature can also interfere with sleep. If you sleep on your back, you may increase your body temperature. Usually, this happens to pregnant women who feel stuffy and hot.

You can set the regulator at about 20 degrees Celsius for a comfortable sleep. Moreover, this temperature level will not make your back sweat, and thus you can wake up feeling comfortable.

5. Note before sleeping on your back

You should avoid contacting electronic screens before going to bed. The circadian rhythm that governs your sleep is greatly affected by light. The blue light coming from phones, televisions, and computers can trick your brain into thinking that it is still daytime, making it harder for you to sleep. You should stay away from the screen at least 2 hours before going to bed.

You should not eat or drink alcohol for hours before going to bed. Alcohol can disrupt sleep. At the same time, eating a lot right before bed can lead to poor sleep, which can cause snoring and discomfort. To help you get ready for bed, you can do relaxing activities like gentle yoga, reading or talking with others to help you feel more comfortable and easier to fall asleep.

You can use some warm drinks like herbal tea before bed, avoiding any drinks containing caffeine. Caffeine can make you wake up at night.


If you are not experiencing vertebra or joint issues, you don’t need to try to apply for the supine position every day when sleeping. You can choose other sleeping positions that are suitable for deep sleep, but make sure that such sleeping position does not bring a negative impact on your body. To be able to sleep through the morning, do not forget to eliminate all the stressful thoughts when you step into bed!

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