Learn to sleep on your back – improve your sleeping position

Learning to sleep on your back is not that easy if you have taken a completely different sleeping position up to now. A large part of the population sleeps on their side and, in the long term, a one-sided sleeping posture can lead to damage.

Therefore it is better if you change your sleeping position and sleep on your back from time to time. However, the new posture is not always comfortable and can make it difficult for you to fall asleep at the beginning.

In this guide I will show you why it is worth sleeping on your back and how you can learn to do it.


Only a small proportion of the sleeping population in Germany prefer to lie on their backs. The side position is still considered to be the favorite position and is classified as the most comfortable.

One reason for this could be that we already assume a position in the fetus that is reminiscent of lying on its side. The fetal position provides a feeling of security and keeps the body warm. Usually this habit is carried on from childhood to adulthood.

Nevertheless, sleeping on your back is worthwhile and it is advantageous for you if you can also fall asleep in this position. The spine is straight and if you have an office job and mainly sit there, sleeping upright can be a healthy countermeasure against back pain .

Sleeping on your back has a few other advantages.



Doctors consider sleeping on your back to be the healthiest option . The posture of the spine has already been mentioned, but there are a few other benefits that are not just about back pain.

The spine doesn’t just affect the back. Back pain is most often felt in the lower back, for example through poor posture when working on a PC. Nevertheless, the effects are very diverse.

If you suffer from neck pain, an unfavorable sleeping position can be responsible. If you sleep on your side, there is a risk that your head will literally bend off. If the pillow is too high or too low, the head is no longer level with the spine. As a result, tension and neck pain can be felt, which are particularly strong on one side.

Do you have stomach problems after getting up or do you suffer from bad breath ? One reason for this could be the backflow of the gastric acid into the esophagus. This risk is particularly high when lying on your side , as the esophagus lies above the stomach.

If you prefer to sleep on your stomach, this can also be associated with restrictions. The diaphragm cannot unfold properly and you find it harder to breathe. You may not even notice this in your sleep, but the body is no longer adequately supplied with oxygen. In the morning you feel tired and are less productive.

On the other hand, on your back you have the opportunity to breathe much deeper. You consume more oxygen and there is no deficiency. This can make you feel much fitter in the morning and start the day better.

To counteract tiredness in the morning, it helps to learn to sleep on your back. Because the deep sleep phase should also be promoted by back sleep . Your body can “switch off” better and the next morning you will feel much more rested.

Sleeping on your back can also be beneficial from a cosmetic point of view. The pillow is believed to cause wrinkles on the face. By sleeping on your back you avoid the stress on the pillow and the formation of wrinkles is reduced.

In all fairness, however, it should also be mentioned that back sleep can be seen as a cause of snoring or makes it worse. If you snore, you should try some variations of back sleeping to minimize snoring.


If you are not used to sleeping on your back, you will probably find it very difficult at the beginning. Now it’s time to prove your stamina and introduce yourself step by step to the new sleeping position.

With the following procedure you can benefit from sleeping on your back in the long term.


It makes little sense to just lie down in bed and stay awake until you fall asleep on your back. This can lead to additional stress and reduce the chances of success.

It is better if you just try to get used to the back position at first . This includes consciously lying on your back and avoiding the side position.

If you get tired and want to fall asleep, use your usual sleeping position. Try to increase the amount of time on your back every evening and you will feel better every night.

If the back position feels comfortable, you can try to fall asleep in this position. But don’t force yourself to do it and if you are rather stressed, take your usual position.

Relearning is quick if you have a good night’s sleep anyway and have no problems falling asleep. If, on the other hand, you are struggling with sleep problems, it can make sense to eliminate them first before practicing back sleep .


On your back, too, you should make sure that your body is optimally aligned and that the spine is in a natural position.

First of all, the head and spine should be level . Make sure the pillow is neither too low nor too high. The best thing to do is to let a friend assess you who can look at you from the side. Your perception itself can be distorted.

The arms lie relaxed next to you . So have enough space on both sides to put your arms down.

Relaxed, you can now let your legs stretched out about shoulder width . This allows all muscles to relax.

Avoid placing your hands on your stomach or crossing your legs. As a result, the muscles are still slightly under tension.

Now take a deep breath and relax all of your muscles. This breathing technique may be reminiscent of a meditation and leads to better results for learning to sleep on your back.


If you find it difficult to learn to sleep on your back or if you have slight tension or pain, you can follow the tips below.


Sleeping on your back is particularly beneficial for the lower spine. However, if the job is particularly stressful, this unfamiliar position can worsen the back pain.

To prevent this from happening, put a pillow under your knees . This puts the legs a little higher and the pressure is relieved from the lower spine.


Sleep is largely a matter of the head. If you are stressed and just want to fall asleep as soon as possible, you will probably hardly succeed.

This is made even more difficult if you leave your usual sleeping position and want to sleep on your back. Correct breathing technique helps to avoid stress.

First try to block out the negative thoughts of the day and breathe in deeply and evenly. If your thoughts wander, try to focus them on your breathing.

You can also try to perceive back sleeping as particularly positive. Imagine that you will be much more rested and productive through this position. The power of positive thoughts reduces stress and you can fall asleep better.


The mattress is also an important part of sleeping on the back. You spend about 8 hours every night on the mattress and this time should make it clear that the investment in a high-quality and above all suitable mattress is worthwhile.

The most important factor here is the hardness of the mattress . If this is too soft, your back will not be stabilized enough. The spine is literally sagging and cannot stay in its natural position.

On the other hand, if the mattress is too hard, this can be perceived as uncomfortable. Here you will quickly feel the urge to take a different position.

Therefore, find a healthy middle ground that is especially ideal for your spine. Use the time to buy mattresses and try out the mattress. Shoulders and buttocks can give way slightly, but the back should be stable.


With these tips you should quickly break out of your habits and learn to sleep on your back.

Back sleep is recommended by doctors as the healthiest sleeping position and if you suffer from fatigue or sleep problems, this new posture can improve your well-being.

Approach yourself slowly and don’t put yourself under pressure. With the power of positive thoughts, you will quickly get used to back sleep and benefit from the advantages.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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