Some people sleep curled up in the fetal position, others sprawl out across the bed. Others swear by stomach sleeping. But what about sleeping on your back?
It might sound stiff or unnatural, but back sleeping has some perks. It keeps your spine aligned, reducing strain on your neck and back. It also relieves pressure on your chest, making it easier to breathe. And if you struggle with sinus congestion, back sleeping can help keep your nasal passages clear.
Not a natural back sleeper? No worries. With the right setup, you can train yourself to sleep on your back comfortably. Keep reading to learn more about the benefits of sleeping on your back and how pillows for back sleepers can help support your head and neck throughout the night.
Benefits of Back Sleeping
When you sleep on your back, you’re more likely to wake up with the sun, which may help you avoid the unpleasant jolt of the alarm clock in the morning. This is just one of the many advantages of sleeping on your back. Here are some others.
Easier Breathing
When you sleep on your stomach or side, you may be crowding your breathing space. Stomach and side sleeping can put pressure on your diaphragm, making your breathing shallow. Sleeping on your back allows your diaphragm to expand fully, helping you take in deeper, more oxygen-rich breaths.
Research has shown that deep breathing increases melatonin production, the chemical that helps you relax and fall asleep. It’s why many experts recommend taking slow, deep breaths before bed. Sleeping on your back increases the likelihood that you’ll breathe more deeply during the night, for more restorative sleep.
Less Back and Neck Pain
Back sleeping helps keep your spine in a natural, aligned position—similar to standing up straight. Unlike side or stomach sleeping, which can twist your spine into awkward angles, back sleeping distributes your weight evenly and prevents awkward angles that lead to soreness.
Using a supportive pillow made for back sleepers and investing in a medium-firm mattress will keep you more supported. Research has shown that sleeping on your back with both hands at your sides or on your chest is the best way to prevent pain.
Fewer Breakouts
You’ve heard that you should avoid touching your face, remove makeup before bed, and cut back on sugar to help prevent breakouts. But your sleep position can affect your skin, too. That’s because oil, sweat, and product residue from your hair and face can transfer back onto your skin as you sleep—unless you have the right pillowcases.
This can contribute to clogged pores, blackheads, and irritation. The best way to avoid contact with these irritants is to keep your face off the pillow entirely. Back sleeping does just that, which may help reduce acne breakouts.
Less Puffiness, Fewer Lines & Wrinkles
Sleeping on your side or stomach can cause fluid to pool in your face, leading to puffiness in the morning. It can also put pressure on your skin, which may contribute to fine lines and sleep wrinkles over time.
Back sleeping keeps your face off the pillow, reducing the pulling and pinching that happens when your face is pressed into fabric all night. If you’re concerned you still may turn your head toward the pillow at night even while sleeping on your back, invest in silky soft sheets designed to prevent sleep wrinkles.
Fewer Tension Headaches
Tension headaches are often caused by muscle strain in your neck and head—something that can happen if your sleep position is putting unnecessary pressure on these areas. Signs of tension headaches include:
- Throbbing pain on one side of the face
- Pain behind the eyes
- Tightness or pressure around your scalp and temples
- Soreness in your neck and shoulders
- Light noise and sensitivity
- Upset stomach
Back sleeping can reduce this pressure, helping prevent tension headaches. To get the most relief, keep your head properly supported with a pillow that cradles your head and neck. This prevents your head from turning to one side, which can cause muscle strain and discomfort.
Less Nasal Congestion
If you deal with stuffy sinuses or nighttime congestion, back sleeping, especially with your head slightly elevated, may help. It’s also well established that sleeping with your head slightly elevated can help relieve GERD (gastroesophageal reflux disease) symptoms.
When your head is raised above your heart, gravity naturally drains your sinuses and prevents mucus from pooling in your nasal passages. This can make it easier to breathe and reduce the chances of waking up feeling clogged or congested. A pillow with a gentle incline or an adjustable bed frame can help you maintain the right angle for sinus relief.
How to Become a Back Sleeper
Even if you’re not a natural back sleeper or you have trouble staying on your back through the night, with a few adjustments, you can train yourself to sleep in this position comfortably. Here are some tips.
- Get the right pillow. A pillow designed for back sleepers or an adjustable pillow is key. Look for one with the right balance of softness and support to keep your neck in a neutral position.
- Elevate your knees. If lying flat feels weird or puts pressure on your lower back, slide a pillow under your knees. This helps maintain the natural curve of your spine.
- Keep your arms in a natural position. Resist the urge to throw them overhead, which can lead to shoulder pain. Instead, rest them at your sides, across your chest, or spread out.
- Pick the right mattress. A medium-firm mattress provides enough support to keep your spine aligned while still feeling comfortable.
- Build a pillow fortress. If you tend to roll onto your side or stomach during the night, surround yourself with pillows as a gentle barrier. This can help train your body to the new sleeping position over time.
- Stretch before bed. Doing some light stretching before you sleep can help loosen tight muscles and prevent stiffness in the morning. Focus on gentle back, neck, and hip stretches to make the transition to back sleeping more comfortable.
- Be patient. Switching sleep positions takes time. If you wake up on your side or stomach, don’t stress—just readjust and keep trying.
Get a Pillow Designed Just for Back Sleepers
Making the switch to back sleeping can improve your posture, reduce aches and pains, and even help you breathe easier. While it may take some time to adjust, the right setup can make all the difference. A supportive pillow is key to keeping your head and neck in a comfortable, neutral position all night long.
SHEEX® pillows for back sleepers offer the perfect balance of support and cooling comfort. Ready to wake up feeling refreshed and pain-free? Upgrade your sleep with a SHEEX® pillow and experience the benefits of back sleeping for yourself. Shop the entire SHEEX® line of cooling sheets, pillows, comforters, and mattress pads to complete your bedroom sanctuary.
Original Performance Down Alternative Stomach/Back Sleeper Pillow
$47.00
$94.00
Cool, breathable, adaptable - the ORIGINAL PERFORMANCE Down Alternative Pillow does it all. Utilizing our cool-to-touch, moisture-wicking ORIGINAL PERFORMANCE fabric combined with phase changing Cell Solution® CLIMA fill in the outer removable cover, this pillow provides optimal… read more
