How to Sleep On Your Back

Updated April 19, 2024

Fact-Checked

The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.

The Sleep Foundation fact-checking guidelines are as follows:

We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources.
Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information.
A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)
Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information.

Up-to-Date

Table of Contents

Benefits of Sleeping on Your Back
How to Train Yourself to Sleep on Your Back
Why Is Back Sleeping Uncomfortable for Some?
Other Tips For Good Sleep

Key Takeaways

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 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 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 , 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.

Illustration of a man sleeping comfortably on his back.

Benefits of Sleeping 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. View Source .

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.

Should You Be Sleeping on Your Back?

Sleeping on your back can increase the risk of complication for people who snore or have sleep apnea. Answer three questions to understand if you should be concerned

Snore loudly?

Tired during the day?

Wake up short of breath?

How to Train Yourself to Sleep on Your Back

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.

Place a Pillow Underneath Your Knees

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 and are in alignment. Make adjustments as needed.

Place a Pillow Under Your Lower Back

Some people find that back sleeping increases discomfort in their lower back. Placing a 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.

Surround Yourself With Pillows

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.

When to Consider Other Sleeping Positions

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, is not advised. Research shows that sleeping on your back while pregnant can reduce blood flow to the fetus 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 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. View Source . If you can, try elevating your head with a second pillow. If that is uncomfortable, it may help to try sleeping on your side.
Heartburn: Heartburn is more likely to occur when sleeping on your back 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 . If you prefer to sleep on your back, it may help to elevate your upper body with pillows or a wedge pillow. Additionally, reducing the amount of food you eat before you go to sleep may help manage nighttime heartburn. It is best to avoid fatty, spicy, and acidic foods, as they can increase heartburn 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 .

“One of the principal factors driving OSA is the retropositioning of the jaw and the relaxation of the tongue that occurs during sleep, which narrows the upper airway. Back sleeping exacerbates this further, leading to more airway collapse.”

Dr. Gerard Meskill, MD

Sleep Medicine Physician, Sleep Apnea Expert

Why Is Back Sleeping Uncomfortable for Some?

Some people find back sleeping to be uncomfortable, and they would rather sleep on their side or stomach. Sleep position choices are a matter of personal preference, but they can also result from the type of mattress and pillow a person owns.

If you have an old mattress and pillow, that might contribute to discomfort while back sleeping. Choosing a mattress that properly supports back sleeping may make this position more comfortable for you. Additionally, if your pillows are old or unsupportive, there is a good chance that your neck is not in alignment with your spine when you are lying on your back. Using a pillow ideal for back sleepers helps keep your spine aligned while you sleep.

However, back sleeping may increase pain for some sleepers. Experimenting with sleeping positions can help you find what works for you.

Other Tips For Good Sleep

Your sleeping position is not the only factor that affects whether or not you receive a good night’s rest. There are a variety of sleep habits you can implement to promote a restful night:

Keep a consistent schedule, with a similar bedtime each night.
Establish an evening routine that allows you ample time to get ready for bed.
Try drinking non-caffeinated herbal tea to help you relax before bed.
Keep your room dark and comfortable.
Limit screen time for at least an hour before bed, if possible. Exposure to blue light from screens can negatively impact your ability to fall asleep 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 .

Still have questions? Ask our community!

Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.

Written By

Danielle Pacheco, Staff Writer

Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia

Medically Reviewed by

Dr. Gerard Meskill, MD, Sleep Medicine Physician, Sleep Apnea Expert

Gerard J. Meskill, MD is board certified in both neurology and sleep medicine, and he is the founder and CEO of Tricoastal Narcolepsy and Sleep Disorders Center. The "Tricoastal" moniker references his background: he completed neurology residency on the East Coast at Long Island Jewish Medical Center – where he served as chief resident, sleep fellowship on the West Coast at Stanford University, and he now practices sleep medicine and neurology on the Gulf Coast in the greater Houston, Texas area.

Learn more about our Editorial Team

References
10 Sources

Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work, 53(2), 235–240.
https://pubmed.ncbi.nlm.nih.gov/26835867/
Skarpsno, E. S., Mork, P. J., Nilsen, T., & Holtermann, A. (2017). Sleep positions and nocturnal body movements based on free-living accelerometer recordings: Association with demographics, lifestyle, and insomnia symptoms. Nature and Science of Sleep, 9, 267–275.
https://pubmed.ncbi.nlm.nih.gov/29138608/
Khan, B. A., Sodhi, J. S., Zargar, S. A., Javid, G., Yattoo, G. N., Shah, A., Gulzar, G. M., & Khan, M. A. (2012). Effect of bed head elevation during sleep in symptomatic patients of nocturnal gastroesophageal reflux. Journal of Gastroenterology and Hepatology, 27(6), 1078–1082.
https://pubmed.ncbi.nlm.nih.gov/22098332/
Anson, G., Kane, M. A. C., & Lambros, V. (2016). Sleep wrinkles: Facial aging and facial distortion during sleep. Aesthetic Surgery Journal, 36(8), 931–940.
https://pubmed.ncbi.nlm.nih.gov/27329660/
Anderson, N. H., Gordon, A., Li, M., Cronin, R. S., Thompson, J., Raynes-Greenow, C. H., Heazell, A., Stacey, T., Culling, V. M., Wilson, J., Askie, L. M., Mitchell, E. A., & McCowan, L. (2019). Association of supine going-to-sleep position in late pregnancy with reduced birth weight: A secondary analysis of an individual participant data meta-analysis. JAMA Network Open, 2(10), e1912614.
https://pubmed.ncbi.nlm.nih.gov/31577362/
Joosten, S. A., O’Driscoll, D. M., Berger, P. J., & Hamilton, G. S. (2014). Supine position related obstructive sleep apnea in adults: Pathogenesis and treatment. Sleep Medicine Reviews, 18(1), 7–17.
https://pubmed.ncbi.nlm.nih.gov/23669094/
Cazan, D., Mehrmann, U., Wenzel, A., & Maurer, J. T. (2017). The effect on snoring of using a pillow to change the head position. Sleep and Breathing, 21(3), 615–621.
https://pubmed.ncbi.nlm.nih.gov/28127672/
Portale, G., Peters, J., Hsieh, C. C., Tamhankar, A., Arain, M., Hagen, J., DeMeester, S., & DeMeester, T. (2007). When are reflux episodes symptomatic?. Diseases of the Esophagus: Official Journal of the International Society for Diseases of the Esophagus, 20(1), 47–52.
https://pubmed.ncbi.nlm.nih.gov/17227310/
Surdea-Blaga, T., Negrutiu, D. E., Palage, M., & Dumitrascu, D. L. (2019). Food and gastroesophageal reflux disease. Current Medicinal Chemistry, 26(19), 3497–3511.
https://pubmed.ncbi.nlm.nih.gov/28521699/
Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular Vision, 22, 61–72.
https://pubmed.ncbi.nlm.nih.gov/26900325/