How do you position yourself to sleep at night? There are a few sleeping positions. Back sleeping can give you a good night’s sleep unless you have certain health conditions. There is no best position, but for more restful sleep, consider all the benefits of back sleeping.

There is hope if you are firmly in the side or stomach sleeping camp. With time, patience, and the right bedding, you can make your back your new favorite sleeping position.

Is There a Best Sleep Position?

Most people have a preferred sleeping position, but is there a best way to sleep? Unfortunately, there isn’t a single best position that works for everyone. The right sleep position for you depends on several factors:

• How do you feel most comfortable and best able to sleep
• If you have arthritis and joint pain
• Any current or ongoing injuries
• Medical conditions that affect how you sleep
• Sleep disorders, particularly sleep apnea

Try different positions and talk to your doctor about your specific medical conditions and types of pain.

Your doctor can recommend the best position and give you other tips for sleeping better. They can also help you rule out other problems and refer you to a sleep specialist if necessary.

In general, sleep experts recommend these sleeping positions for particular needs:

Back Sleeping

Your doctor might recommend you sleep on your back if you have back, hip, knee, or neck pain. Sleeping on your back is the best way to keep the spine aligned properly.

Stomach Sleeping

Stomach sleeping isn’t ideal for many reasons, but it can help relieve snoring and sleep apnea. The downsides include increased pain, especially in the neck. To sleep this way, you have to twist your neck to the side, which can ultimately cause a lot of pain.

Side Sleeping

If you snore, have sleep apnea, or have digestive issues like heartburn, side sleeping might be your best position. Some studies suggest that sleeping on your left side is better for digestion and relieving heartburn and acid reflux. Side sleep is also best for pregnant women.

Are There Benefits to Sleeping on Your Back?

Experts are divided on the absolute best sleeping position, and most agree it depends on each person. However, there are some definite benefits to being a back sleeper, even though only 10% of people sleep this way.

Relieve Back and Neck Pain

One of the best reasons to be a back sleeper is its healthiest position for the spine. It keeps your spine aligned and neutral, from the tailbone up to the base of the skull. A neutral, aligned spine is the best way to manage or prevent many back and neck pain types.

If you sleep on your side or stomach but wake up with a sore neck or back, try changing to a back-sleeping position. Side and stomach sleeping can twist and even compress the spine.

Prevent Headaches

Spine alignment also comes into play with headaches. If you wake up with headaches, it could be your sleep position. Stomach sleep is particularly bad for headaches because it requires you to twist the neck.

Relieve Knee and Hip Pain

Back sleeping is a good strategy if you have joint pain in the knees and hips. Side sleeping stacks these joints one on top of the other, adding painful pressure. Stomach sleeping can also put uncomfortable pressure on the knees.

Promote Sinus Drainage

Sleeping when sick can be a real challenge, especially with congestion. Back sleeping can help drain fluids and make you more comfortable during a sinus infection or allergies. Elevating the head helps even more.

Prevent Wrinkles

If you have ever woken up with sleep wrinkles on your face from the pillow, you know how sleeping can impact your skin. Sleeping on your back protects the skin of your face and chest as you age, possibly reducing the amount or severity of sleep wrinkles.

As a bonus, back sleeping can also minimize eye puffiness. Side and stomach sleeping causes more fluid to accumulate under the eyes.

What Are the Downsides to Back Sleeping?

Back sleeping has several benefits, but it might not be best for everyone. The most important reason to avoid sleeping on your back is if you snore or have obstructive sleep apnea.

Obstructive sleep apnea causes you to stop breathing for short periods while sleeping. This happens when the soft tissue in the back of the throat relaxes and collapses, blocking your breaths. Typical risk factors include obesity, structural issues, such as enlarged adenoids or tonsils, chronic nasal congestion, asthma, being older, and family history.

Sleeping on your back is the worst position for sleep apnea. On your back, gravity causes your tongue and soft palate to rest back against the throat, worsening the problem.

How to Train Yourself for a New Sleeping Position

The most important reason to consider sleeping on your back is to relieve back, neck, hip, or knee pain. Pain can impact other aspects of your life, causing discomfort, limiting mobility, and even limiting your activities.

On the other hand, if you have always been a side or stomach sleeper, transitioning to your back can be difficult. Try these tips to become a healthier back sleeper:

Be Patient

It can take a long time to adjust to a new sleep position. The longer you have been sleeping on your side, the harder it will be to flip to your back. However, if the benefits are high for you, it’s worthwhile. Be patient and realize that it will sometimes take some time and be frustrating.

Experiment

On the back is one position with a lot of subtypes. For instance, you might feel better with your arms straight down at your sides or over your head. Try different ways of sleeping on your back to find what works best for you.

Create a Barrier

You might have the best intentions of sleeping on your back, but it’s not always possible to control your body’s actions while asleep. You’ll likely keep rolling back on your side so that barriers can help.

A wall of pillows, for instance, can get in your way and trigger you to wake up and readjust. A barrier can also make you feel more physically secure, a sensation many people get from side sleeping.

Create Healthy Sleep Habits

You will likely find it hard to fall asleep when first changing a sleep position. Anything you can do to promote better overall sleep will make this transition easier and more successful:

• Make your bedroom a comfortable environment with no TV or devices, a comfy bed, blackout curtains, and a lower temperature.
• Limit your bedroom activities. Don’t work in bed and resist the urge to check emails or use your devices for anything other than your soothing nighttime routine.
• Go to bed and wake up at the same time every day to make it easier to fall asleep at night. Do this even on the weekends. The more consistent you are, the quicker you fall asleep, even in a new position.
• Develop a relaxing pre-bed routine that helps you get into sleep mode. Things like a warm bath, a mindfulness meditation, and a bedtime story promote relaxation and help distract your mind from the day’s worries.
• Avoid overeating a couple of hours before bed. Also, avoid caffeine in the afternoon and alcohol in the evening.
• Use the BetterSleep app to access soothing music, white noise, and comforting sounds that will get you in the mood to sleep.
• Get plenty of exercise and sunlight during the day. Exercise is a great stress reliever that relaxes the mind and body to prepare you for sleep. Safe exposure to sunlight helps set your circadian rhythms, so it’s easier to sleep at night.

Building a Bed for a Back Sleeping Position

Your sleep environment matters in many ways. It can promote good sleep or make it worse. In terms of sleeping on your back, consider your pillow and mattress and how they could be helping or hindering your sleep habits.

Best Pillow Types for Back Sleepers

Your choice of pillow can make a massive difference in the quality of your sleep. When choosing a pillow, you’ll have a few things to consider, including:

• Loft: the thickness of the pillow
• Firmness: how soft the pillow is and how much support it provides
• Type of filling: what’s inside the pillow?

Back sleepers need just enough loft for their neck to be aligned with the rest of their spine, but not so much that it arches their neck upwards. They also need a firm filling to support the head and prevent it from sinking too deep.

Try a pillow made from high-density memory foam built to resist permanent indentations.

Best Mattresses for Back Sleep

Someone who sleeps on their back requires a highly supportive mattress. That’s because you need to keep your spine properly aligned for the several hours you sleep.

The best mattress for back sleepers will provide enough support to the hips and shoulders. However, too firm mattresses will put too much pressure on these joints. To get support and relieve pressure, look for a medium-firm mattress.

However, there’s no ideal mattress firmness level for every back sleeper — what will work best for you depends on other factors, such as body weight and potential injuries.

While lightweight back sleepers may prefer a mattress with more give, someone with a heavier weight may require a more supportive mattress.

A tatami mat, also known as a Japanese sleeping mat, is another good option for back sleepers due to its firmness.

Dealing With Back and Hip Pain as a Back Sleeper

What happens if you’ve always been a back sleeper but suddenly can’t lie down comfortably due to hip or back pain?

Pain in your hips, shoulders, lower back, and other parts of your body can be caused by several factors, including:

• Injuries or strains
• Health conditions like arthritis or sciatica
• Pregnancy

The first thing you can do is to make sure you have the right pillow and mattress as a back sleeper. The wrong choices can make the pain worse.

If you already think you have the ideal pillow and mattress, you can try placing pillows underneath your knees, lower back, or ankles. Alternatively, you can place a smaller, rounded pillow under your neck and use a flatter pillow for your head.

Make sure you consult your physician if you’re struggling with any injuries.

No matter what position you sleep in, having the right relaxation routine before bed can help you improve the quality of your sleep. Try the BetterSleep App for free to access hundreds of sounds, meditations, and bedtime stories to help you sleep better.