When considering sleep quality, position is just as important as time. In fact, research reveals about 38% of adults prefer sleeping on their backs, which is one of the most recommended positions from sleep experts.
Do you know why? Back sleeping allows the body to keep a neutral spinal alignment, reduce pressure on joints, enjoy the possibility of fewer facial wrinkles, and experience less acid reflux.
As the American Academy of Sleep Medicine notes, stabilizing and keeping the spine's neutral position during rest can help lower the risk of chronic pain and enhance long-term musculoskeletal health.
The Science Behind Back Sleeping
Sleeping on your back, or supine sleeping, is the sleep position experts often recommend for optimum long-term health and comfort because it has some major benefits. Although back sleeping isn’t typically the way most people sleep, the science is impressive.
Some of the benefits of sleeping on your back are:
- helps with neutral spine alignment
- reduces acid reflux risk in head-elevated position
- reduces shoulder and joint pains
- helps to support circulation and breathing
- reduces wrinkles and skin irritation face up position
For infants, the American Academy of Pediatrics recommends back sleeping as the safest position to reduce the risk of sudden infant death syndrome (SIDS). This advice is based on the facts that when infants sleep prone (on their stomachs) it may increase:
- airway obstruction and breathing effort
- buildup of secretions in the upper airway
- bacterial exposure in the nasal passages
A 2019 review found that adults sleeping on their back or side report less pain in their spinal area than stomach sleepers.
However, even though this is a good thing, sleeping supine is still not a preferred position. A study in 2017 described how as people age, they tend to predominately sleep on their sides. Over 60% of adults in Europe identify themselves as lateral (side) sleepers.
That said, there is a strong case to be made for training yourself to sleep supine, especially if you are experiencing pain, breathing challenges, or poor sleep.
Benefits of Sleeping on Your Back
Sleeping on your back is not only comfortable for many people, but it's also one of the healthiest positions for sustainable sleep quality. Below are the top benefits supported by research:
1. Supports Natural Spinal Alignment
Sleeping on your back means that gravity will start to act on your weight evenly distributed, allowing the head, neck, and spine to remain in a neutral position, reducing the chances of waking up with stiffness, scoliosis, or back pain.
2. Reduces Acid Reflux and Heartburn
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), sleeping on your back with your head slightly elevated has the potential to reduce the risk of nighttime acid reflux.
3. Minimizes Wrinkles and Skin Irritation
Dermatologists point out that side sleeping and stomach sleeping symptoms press one side of your face into the pillow, leading to creases, blotches, and potential breakouts. Thus, by sleeping on your back, you are preventing this from happening on your skin.
4. Eases Pressure on Joints
Sleeping on the back is a potential treatment for those who suffer with arthritis, chronic pain or inflammation. It will reduce strain on the shoulders and hips and allow for a deeper healing-induced sleep or restorative sleep.
5. Improves Breathing and Circulation
When positioned appropriately with the right level of support from a pillow, sleeping on your back opens up the chest cavity, allowing for the potential of deeper breathing and circulation throughout the night.
Types of Back Sleepers
Not all back sleepers have the same characteristics, and how you lay on your back can affect comfort, posture, and breathing. Sleeping experts typically break back sleepers into some common categories:
1. The Soldier
Arms resting directly at the sides and legs fully extended. This position allows for neutral spinal alignment, but the risk of snoring and sleep apnea could increase. Common among back sleepers who do not move much during sleep.
2. The Starfish
Arms above head near the pillow and legs apart slightly. It also allows for some release of pressure on the spine, however, can often provide awkward sensations in the shoulders or arms due to lying in this position for an extended time. Studies have also shown that starfish sleepers are more likely to snore.
3. The Stargazer
Hands behind the head or neck and elbows flared outward. This position releases tension from the upper body, however, the shoulders will remain strained and the lower back unless your mattress allows for this posture.
4. The Spread-Eagle
Lying flat on their back with their legs and arms fully extended offers some people plenty of comfort, but may not provide the best spinal alignment without a supportive mattress.
5. The Savasana Sleeper
Named after a yoga pose, lying flat on their back with arms relaxed and slightly bent away from their body, will allow for complete relaxation of the body and great alignment. This may be the most even and aligned back sleeping position.
How to Sleep on Your Back?
If you aren't a natural back sleeper, it may take some time to train yourself to do so—but it is worth it! Sleeping on your back properly keeps your spine in alignment, puts less strain on your joints, and will improve your overall sleep quality.
Here are a few tips for an easier transition: Use the Right Pillow- Use a medium loft pillow that supports the natural curve of your neck.
- Memory foam or cervical pillows are good at preventing your head from tilting forward or sideways.
- Put a small pillow or rolled-up towel underneath your knees.
- This will reduce tension on the lower spine and keep your pelvis in a neutral position.
- When you're ready to sleep, begin lying on your back for shorter lengths of time.
- If you roll over while you're sleeping, gently roll over to your back.
- You can use a pillow on both sides of your body to block your body.
- If you have a problem with snoring or acid reflux, you can keep your head in a slightly elevated position by using an adjustable pillow or wedge.
- This will keep your airways open and prevent your stomach acids from traveling upward.
- A mid-firm mattress is best for back sleepers, since it provides both support and comfort in a balanced ratio.
- A mattress that is too soft will encourage sinking. A mattress that is too firm may create pressure points.
- Keep a consistent sleep schedule.
- Don't consume heavy meals or alcohol before bedtime, or watch screens right before bed, as these can all impede your deep rest.
Sleeping on Back While Pregnant
While back sleeping offers many benefits for most adults, it can be problematic during pregnancy—especially in the second and third trimesters. Doctors generally caution against lying flat on the back for extended periods once the belly begins to grow.
Why Back Sleeping Can Be Risky in Pregnancy?
- Compression of major blood vessels: Lying flat can compress the inferior vena cava, which is a blood vessel that carries blood from the lower body back toward the heart. This can reduce circulation to both mother and baby.
- Less deliverable oxygen: Studies have found that prolonged supine sleeping is associated with decreased oxygen delivery to the fetus.
- Increased discomfort: The weight of the uterus can cause back, digestive distress, and even dizziness when lying flat.
What Experts Recommend?
- The American College of Obstetricians and Gynecologists (ACOG) recommends side sleeping, specifically the left side, is the safest position during pregnancy.
- A 2019 study in the Journal of Physiology found side sleeping, on the left side of the body, can improve blood flow to the placenta.
Tips for Pregnant Women
- Use a pregnancy pillow or a wedge pillow to support your belly and your lower back.
- If you roll over onto your back, don't worry – just roll back to your side.
- During early pregnancy, it is fine to sleep semi-reclined on your back with pillows under your upper body to make it comfortable and safe.
How Does Back Sleeper Pillow Help?
The right pillow can have great implications for back sleepers. A well-structured back sleeper's pillow will not just increase comfort, it will also greatly support spinal alignment, airway support, and muscle relaxation.
1. Supports Natural Neck Alignment
Back sleeper pillows traditionally are medium lofted and ergonomically shaped to hold your head while filling in the space between your neck and the mattress, stopping the head from coming too far forward or backward, while also preventing neck discomfort.
2. Reduces Snoring and Improves Breathing
Specialty back sleeper pillows, such as wedge or cervical pillows, elevate the head somewhat. Elevating the head can help keep airways open, thus decreasing the occurrence of snoring or mild symptoms of sleep apnea.
3. Relieves Pressure on the Spine
A supportive pillow provides weight distribution from the head and neck, decreasing your body's load on your cervical spine and shoulders. A supportive pillow may reduce soreness upon waking and tension headaches.
4. Encourages Better Posture During Sleep
Back sleeper pillows "train" your body to sleep in a healthy position throughout the night. Some pillows may even have side bolsters to purposely deter stomach or side sleeper positions.
4. Encourages Better Posture During Sleep
- Memory foam pillows contour to your unique shape.
- Cooling pillows help regulate temperature for hot sleepers.
- Orthopedic pillows are designed for those with chronic pain or medical conditions.
Final Thoughts
Sleeping on your back, or supine sleeping, is not the most common sleeping position, but sleep in this position can be extremely beneficial. Back sleeping can help improve your posture, breathing, joints, and skin health.
Back sleeping may not work for all of us, especially pregnant women, and people who suffer from sleep apnea, but for a majority of people, better quality sleep could be achieved with posture correction, the correct type of pillow, and a supportive mattress.
