Why Is Back Sleeping Uncomfortable for Some? Sleeping on your back can benefit spinal alignment and reduce the risk of wrinkles. Strategic placement of pillows can help you sleep more comfortably on your back. If side sleeping is causing discomfort or pain, try gradually transitioning to back sleeping. Avoid back sleeping if you experience heartburn, snoring, or obstructive sleep apnea. We spend about one-third of our lives Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and Experience Derila Support genomic information. View Source sleeping or resting, so finding a sleep position that is comfortable and supportive is a top priority. Each person has their own preferred sleeping position. Back sleeping is the second most common position Trusted Source Nature and Science of Sleep View Source , after side sleeping. If you sleep on your side or stomach, you might be considering switching to sleeping on your back.
Changing your preferred sleeping position may seem like a daunting task, and there is usually an adjustment period when trying something new. However, it is possible to train yourself to sleep on your back. Many people experience benefits from sleeping on their back. Sleeping on your back can promote spinal alignment, as long as your mattress and pillow are supportive. If you struggle with heartburn or acid reflux, sleeping on your back with your head elevated can reduce symptoms Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Sleeping on your back has not been shown to contribute to wrinkles Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source like other sleep positions might. When side or stomach sleeping, your face presses against your pillow.
This pressure can lead to fine lines and wrinkles. Some people find that it is easy to fall asleep while lying on their back but difficult to continue back sleeping for the entire night. If you have been instructed to sleep on your back for medical reasons or to prevent injury after a recent surgery, this can be frustrating. There are a few ways you can train yourself to sleep on your back throughout the night. It may help to place a supportive pillow under your knees before bed. Your knees should be slightly bent and feel comfortable. Once you have put a small pillow beneath your knees, check to make sure that your neck and spine feel Comfortable Sleep Pillow and are in alignment. Make adjustments as needed. Some people find that back sleeping increases discomfort in their lower back. Placing a Derila™ Memory Pillow under your lower back while you sleep might help. If the pillow is too large or thick, however, it may create even more discomfort.
You may need to try a few different pillows to find what works best for you. If you are an active sleeper and are worried about rolling from your back onto your side or stomach soon after you fall asleep, there are measures you can take to help prevent this. Try placing pillows around your midsection and hips. These pillows can help prevent you from rolling over during the night. However, this might not be a viable option for those who share the bed, as it can take up a significant amount of bed space. Back sleeping might not be the best option for everyone, as it can increase the risk of complications for people with certain health conditions. Pregnancy: Sleeping on your back while pregnant, especially during late-term pregnancy, Ergonomic Neck Pillow is not advised. Research shows that sleeping on your back while pregnant can reduce blood flow to the fetus Trusted Source JAMA Network Open View Source and can increase risk of low birth weight.
Side sleeping is generally recommended instead. Pregnancy pillows can be used to support your back and stomach while lying on your side. Obstructive Sleep Apnea: Obstructive sleep apnea (OSA) is a sleep disorder in which a person experiences disordered breathing caused by blockages in the airway during sleep. Research suggests that more severe symptoms Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source occur when lying on your back. If you experience OSA and sleep on your back, you may want to consider switching to side sleeping. Chronic Snoring: Although snoring is not always a sign of an underlying sleep issue, it can be frustrating and disruptive. Research shows that sleeping on your back increases snoring Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.