How To Train Yourself To Sleep On Your Back (It’s Easy!) #shorts

By | May 19, 2023

Learning how to sleep on your back may seem like a minor sleep habit, but it can make a world of difference in improving your sleep quality and overall health. Many people prefer sleeping on their stomachs or sides, but sleeping on your back can alleviate back and neck pain, reduce acid reflux symptoms, and even minimize wrinkles. In this blog post, we will share some simple tips and tricks on how to train yourself to sleep on your back and start reaping the benefits of this sleeping position. So, let’s dive in and make this transition a breeze!


Do you feel that sleeping on your back is the best position to keep all your muscles relaxed and avoid aches? Yet, you never get a fulfilling sleep while sleeping on your back. It could be because you never trained yourself to sleep in this position. Sleeping on your back has numerous benefits that can improve your sleep quality and overall health, such as reducing snoring, airway obstruction, and lower back pain. In this article, we will discuss how to train yourself to sleep on your back (it’s easy!) and achieve the benefits of this sleeping position.

Importance of Sleeping on Your Back

Sleeping on your back is the most natural position for your spine and rest of the body. Your head, neck, and spine stay in a neutral position, reducing the chances of developing neck or back pain. Sleeping on your back also improves breathing and blood circulation, promoting a better sleep cycle. If you practice sleeping on your back regularly, it may reduce the frequency of snoring and obstructive sleep apnea, thus promoting a sound sleep.

Tips to Train Yourself to Sleep On Your Back

Making a transition from your current sleeping position to sleeping on your back can be a little challenging, but here are some step-by-step tips to make this transformation.

1. Start Slow

Do not try to jump into the new sleeping position immediately. Begin by sleeping on your back for 30 minutes each night and gradually increase the duration.

2. Pillows Placement

Place a pillow under your knees to elevate your legs; this will help reduce any pressure on your lower back. Additionally, you can put a smaller pillow under your neck to support it and ensure your airways are open.

3. Body Alignment

Try aligning all your muscles in a straight line while sleeping to keep your spine neutral. Make sure that the pillows are supportive of your body. Remember, your mattress and pillow play an essential role in your sleeping position and quality.

4. Use External Aids

Several aids can help train you to sleep on your back, such as a ball or wedge pillow, which prevents you from rolling over during sleep. Alternatively, using a sleep trainer such as a vibrating belt that alerts you every time you change your sleeping position could also be helpful.

5. Be Patient

Keep in mind that adjusting to a new sleeping position takes time. Be patient and persistent when adapting to this new position.


1. Can sleeping on my back harm my health?

Sleeping on your back is considered the most healthy and natural position. However, some health concerns require you to avoid sleeping on your back. People with sleep apnea, snoring, and heartburn should consult a physician before beginning to sleep on their backs.

2. How long before I get comfortable sleeping on my back?

It can take several weeks before you feel comfortable sleeping on your back for an extended period. Start gradually, as mentioned in the tips section, and be patient.

3. Can my mattress or pillow hinder my transition to sleeping on my back?

Mattresses and pillows play a significant role in determining your sleep position. If your mattress is too soft, it can cause your spine to sag, leading to back pain and making it difficult for you to sleep on your back. Similarly, if your pillow is too fluffy, it can tilt your head forward and obstruct airflow, causing snoring.

4. What are the Other Benefits of Sleeping on Your Back?

Sleeping on your back reduces wrinkles on your face and can help improve digestion and prevent acid reflux. It can also help in preventing sinus congestion.

5. Can I Sleep on My Back During Pregnancy?

It is safe to sleep on your back during the early stages of pregnancy. However, it is advisable to switch to sleeping on your side after the 20th week as sleeping on your back can cause compression of your blood vessels leading to reduced blood flow to your baby.


Sleeping on your back has significant advantages, but it can take time to train yourself to sleep in this position. By adapting the tips mentioned in this article, you can gradually transition to sleeping on your back and reap the benefits of this position. Remember, quality sleep is essential for a healthy lifestyle, and sleeping on your back could be your first step to achieving that.

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