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How to Start Sleeping on Your Back


Did you know only 10% of people prefer sleeping on their back? Despite this, sleep experts say sleeping on your back is the best position for deep, restful sleep. That's why we're giving you some tips about how to sleep on your back.

Everyone is different — from your favorite color to the foods you like, to your hobbies. So, when it comes to sleep, it’s no surprise that people prefer different sleeping positions and sleep settings. Whether you’re a side, stomach, or back sleeper, there is probably a certain sleeping position that you’re most comfortable in. Do you like to with a pillow between your legs? Maybe you prefer with your arms and legs outstretched. The way you’re most comfortable falling asleep depends on your own personal preference. But, just in case you want to try it out, read our guide about how to sleep on your back.

How To Sleep on Your Back — the Why's

  • When you sleep on your back, your head, neck, and spine stay aligned in a neutral position, reducing pressure on those spots. Less pressure while you sleep means less pain when you wake up.
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  • Ever wake up with sleep wrinkles on your face and body from your pillow, blanket, or hand? Experts have found that people who sleep on their side or stomach often have deeper and more prominent facial wrinkles. If you’re consistent about sleeping on a specific side or on your stomach, a sleep expert or dermatologist may even be able to tell what side you favor just by looking at your skin.
  • If you suffer from acid reflux, you should try to sleep on your back. This is especially true if you eat close to bedtime. If you properly support your head so that it’s elevated slightly above your stomach, you can reduce acid reflux symptoms while you sleep.
  • If you struggle with sinus issues, sleeping on your side or on your stomach may create additional sinus buildup and pressure. Sleeping on your back, with your head slightly elevated, helps your sinuses drain naturally. You'll wake up with less pressure and drainage.

How to Sleep on Your Back — Problems & Solutions




Sleep Apnea

Sleeping on your back may aggravate symptoms of sleep apnea. Because of the way your tongue rests in your mouth when you sleep on your back, your airway may get blocked.

Prop your head up so it's higher than your body. If your head is elevated above your body, the angle may help relieve these symptoms.


Sleeping on your back may worsen .

The same solution as above (elevating your head) may help alleviate snoring by opening your airway while you sleep. You may also . Not only can an adjustable bed be great for lounging around it can also help you sleep on your back comfortably. (Plus, elevating your head can help you sleep better when you have a cold.)

Back Pain

Many people complain that they experience hip or back pain when they sleep on their back. The pressure on your hips and back while you sleep on your back can be intense, but there are some ways you can alleviate that pain.

Put a pillow or rolled-up towel under your knees. (The makes the perfect between-the-legs pillow!) The angle this creates helps round your spine and relieve some of the pressure while you sleep. You can also try stretching before bed. If you loosen up your hip flexors at night, you’ll reduce the pressure on your spine.


If you’re pregnant, you should avoid sleeping on your back, especially in your second and third trimesters. Sleeping on your back can decrease blood flow in your body, which isn’t good for your growing baby. In fact, back sleeping while pregnant can result in your baby having a reduced birth weight.

Because of decreased circulation, your body will naturally wake you up if you happen to roll onto your back while you’re asleep. If you’re pregnant--especially in late pregnancy — try sleeping on your side.

How to Sleep on Your Back — Training Tips

It can be hard to change your sleeping position, especially if you’ve been sleeping the same way for a long time. You may have to do a little sleep training if you want to start sleeping on your back. (After all, experts say it takes about 21 days to form a habit.) So, expect there to be an adjustment period when you intentionally change your sleeping position.

Just remember that for good rest, it's important to sleep in a position that’s comfortable for you. It’s more important to get deep, restful sleep than it is to sleep in a specific position. However, if you want to become a back sleeper, here are some training tips about how to sleep on your back:

  • Start by lying flat on your bed. Try resting with your arms down by your sides, raise them above your head in a goal post position or stretch them out straight on either side of you. If you sleep alone, you can even try the starfish position, pointing your arms and legs toward the corners of your mattress.
  • Elevate your upper body slightly, either with an adjustable bed or an incline of pillows. This may make sleeping on your back more comfortable so that you stay on your back while you snooze.
  • Try putting a pillow or rolled-up towel under your knees to alleviate pressure on your spine and keep your spine aligned.
  • Create a barrier of pillows on either side of you. This can prevent you from rolling over and help you feel more protected and secure while you sleep on your back. Try a pillow on either side of you to rest your arms on. This can help you feel cradled.

How to Sleep on Your Back — Must I?

If you find sleeping on your back is too uncomfortable or is costing you good sleep, the solution is simple: don’t do it! But, if you can fall asleep on your back and stay asleep comfortably, it is definitely the.

How Can Leesa Help?

Regardless of your preferred sleeping position, you need a good mattress. We offer several great mattresses, made for all body types and sleeping positions. We offer the bargain-priced with three layers of different memory foams for pressure relief and support. is our all-foam mattress, now new and improved, featuring enhanced pressure relief and cooling technology to keep you cool all night. Our features premium foams and more than 1,000 inner springs, offering edge-to-edge support and enhanced pressure relief. And our Leesa is our top-of-the-line luxury mattress offering medium support and a sustainable mattress cover made from 100% organic cotton, Merino wool, and fiber from recycled water bottles.

News flash! We recently rolled out our line, with mattresses specially designed for trundle beds, bunk, and twin beds, as well as a mattress for growing kids ages 8-plus through young adults.

Whether you are transitioning to sleeping on your back, or if you're a side or stomach sleeper, our Leesa mattresses will provide you with unprecedented comfort and support to give you your best sleep ever.


Can you sleep on your back when pregnant?

You should try not to fall asleep on your back if you’re pregnant. This sleep position can decrease blood flow for yourself and your growing baby. Sleeping on your back is not the best sleep position during pregnancy, particularly in late pregnancy. If sleeping on your back is your preferred sleep position, then you should practice sleeping on your side. You will typically wake up and roll onto your back due to the decreased circulation. Stomach sleeping, while you’re pregnant, is obviously not going to be comfortable or safe. Practice sleeping on your side in a neutral position to avoid circulation issues and discomfort.

What is the best mattress for back sleepers?

A Leesa Hybrid mattress is a popular supportive mattress for back sleepers. If you’re just starting to practice sleeping on your back, the high-quality foam and springs of the right mattress can help relieve pressure and support the natural curve of your body in any sleeping posture.

Why can’t I fall asleep on my back?

Many sleep experts agree that back sleeping is the best sleeping position, but that doesn’t make it easy to change your sleep habits. Look for a comfortable and supportive mattress bed that’s designed for all sleeping positions. Consider using an adjustable base to enhance your sleep comfort. Tilt your bed up slightly for a more restful sleep posture. This can relieve pressure and may help with gastroesophageal reflux disease or sleep apnea.

Why does sleeping on your back cause sleep paralysis?

Sleep experts have found an apparent link between back sleeping and sleep paralysis. Sleep paralysis is the state where you're awake, but you can't move or talk. It's quite common, say the experts. Some believe sleep paralysis can be caused primarily by sleep quality issues. Sleep experts can provide medical advice and may recommend sleeping on your side and putting a pillow underneath you or behind you to avoid rolling onto your back. As a back sleeper, you may be able to reduce your risk of sleep paralysis with the following tips: Avoid napping Maintain a consistent bedtime schedule Reduce your caffeine intake, particularly before bedtime Avoid screen time for a few hours before bedtime

What are the best pillows for back sleepers?

Look for a medium-density pillow as a back sleeper. A Leesa Premium foam pillow is a great option for sleeping on your back. It uses high-quality memory foam and ventilation channels for a cool, comfortable night.