Learn How to Sleep on Your Back Naturally

How to Sleep on Your Back - a Quick Guide

1. Check your mattress. Sagging mattresses will make sleeping on your back extremely difficult.

2. Make sure you are using the correct pillow. The thinner the pillow the better!

3. Barricade yourself with pillows. Under your arms, on your sides, and under your knees.

4. Don’t binge eat before bed! Nothing is worse than a greasy meal sitting in your stomach when you’re trying to make yourself sleep on your back

5. Find an object that creates a ‘pillow on face’ feeling. Facemasks or smaller/lighter pillows resting on your face work wonders.

6. Don’t give up. Some of you will find you can make the transition in a night or two and some of you will face a weeklong battle.

How to Train Yourself to Sleep on Your Back

Sleep on Your BackEach sleeping position has its benefits.  Learning how to sleep on your back is the best idea for those who are suffering from excessive back, shoulder, and neck pain.  This position allows your spine to align the way it’s meant to rest. 

Having a pillow that is too high will cause forward neck strain.  Likewise, a pillow that is not supportive enough will increase chances of your neck straining backwards.  Finding a pillow that keeps your spine even is very crucial. 

Sleeping on your back also allows fluids to drain more easily.  Can you say no more under eye bags?!  I even experience some general face swelling and puffiness if I don’t sleep on my back.

Plus you will dodge those pesky wrinkles from your face being smashed on the pillow for 8 hours.  Also, no pillow contact means no contact with bacteria.  Rest assured you’ll experience fewer breakouts while sleeping on your back.

Want to Learn How to Sleep on Your Back? 

First things first, there’s one thing you need to ask yourself.  Does your mattress suck?  Mattresses that are sagging, droopy, and slumped are nearly impossible to use to learn how to sleep on your back. You’ll never train yourself to sleep on your back with an old, worn out mattress.

The National Sleep Foundation suggests changing your mattress every 5-7 years.  Having a well-structured and supportive mattress is a key ingredient to learning how to sleep on your back.  

Next task is making sure you have the proper pillow.  A thin pillow is usually better for back sleepers.  The flatter the pillow the more likely your neck is align with the rest of your body correctly.

This is a huge obstacle though, is this pillow too thin?   Too thick?  Try folding sheets at different heights to see what comfortable to try to save some money from buying to many testing pillows.

How to Sleep on Your Back

Sometimes You Need to Force Yourself to Sleep on Your Back

Do you really want to know how to make yourself sleep on your back all night?  Use those other pillows your no longer using to your advantage.  Place one pillow under your knees to add a little back support.  This is my favorite quick fix when I’m uncomfortable trying to sleep on my back. 

Next, take a few other pillows and make a fort around you.  Yes you heard me, a fort.  Having pillows on either side of you will prevent you from rolling over and help you stay in the same spot throughout the night. 

If you find yourself just rolling right over the pillows, try wedging them under you on your right and left side. This helps most people who want to know how to sleep on your back.

Next, you need to skip that late night binge.  Lying belly up after devouring an entire pepperoni pizza is the farthest thing from comfortable.  If you’re having difficulty with the transition, make sure you don’t stuff you’re face right before bed.

Drinking before bed will also disrupt your sleep so steer clear of alcohol while you’re at it.  Try hitting up happy hour to get your fix to allow an ample amount of recovery time before you hit the hay for a better sleep. You’ll also do yourself a favor by helping reduce your chances of waking up with night sweats.

How to Make Yourself Sleep on Your Back – Breaking Your Sleep Habits…

Making this transition is a huge step.  Side or stomach sleepers are so accustomed to having a pillow on their face for all hours of the night.  This will take some trial and error but attempt to find a substitute for the lonely side of your face.

Some find that face masks work wonders.  You have a sense of a pillow texture on your face even laying belly up.

Personally, I like using one of my extra pillows and quite literally rest is on the left side of my face.  I know it might sound a little ridiculous but after a couple nights there’s no need for the pillow assistance and you’ll know how to sleep on your back.

Any habit takes a while to break, and sleeping on your side or stomach is no exception.  These two ideas should help you sleep on your back all night, but be prepared for a little resistance.

It is also important to keep in mind that the position you wake-up in is not necessarily the position you are sleeping in all night.  During this transition it’s okay to go back to your old sleeping ways mid way through the night just to make the adjustment smoother.  After all, the entire point of learning how to sleep on your back is to sleep better so you have to do what you have to do.

Investing in a humidifier could also help ease the process.  You will be breathing differently while on your back and taking in extremely dry air will not make it any easier.  Not to mention, black sleeping is the number one culprit for snoring.  You are most likely to snore when your sinuses and throat are dry.

Humidifiers also keep your skin moisturized and prevent bacteria and viruses from traveling in the air.

Sleep Apnea & How to Sleep on Your Back

Do you suffer from sleep apnea but still want to learn how to sleep on your back? There is hope!

Those of you suffering from sleep apnea may have a very hard time trying to sleep on your back all night. Sleeping on your back triggers sleep apnea and can make it very difficult to get a full nights rest.

Typically, sleeping on your side is better for those suffering from sleep apnea – but learning how to make yourself sleep on your back is still possible.  I suffer from a mild form of sleep apnea and can now soundly sleep through the night on my back, so the circumstances do vary.  Just keep trying until it works!

Is learning how to sleep on your back easy?  No, but it is possible! I hope some of these steps help you on your journey to train yourself to sleep on your back and get a good night’s rest.


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