Did you know that there are several advantages to sleeping on your back? However, there are also some instances where sleeping on your back is not recommended.
In this blog, Dr Lindsay Browning explores both the recommendations and the possible advantages of back sleeping, for some people, as well as offering suggestions on how to train yourself to sleep on your back, if it is a more suitable position for you.
When sleeping on your back is not recommended
There is not one ‘perfect’ sleeping position for all people, although side sleeping is generally the most common sleeping position.
There are some instances where sleeping on your back is actually not recommended, such as during later pregnancy; when people have sleep apnoea; and when people snore heavily. For these examples, side-sleeping is recommended.
The advantages of sleeping on your back
If it is safe to do so, however, there are a number of advantages to sleeping on your back.
When you sleep on your back it allows your spine to maintain a natural alignment, and, therefore, may be recommended for people experiencing back pain. If you have to sleep on your side, then you can maintain a better spinal alignment by making sure that your pillow and mattress are giving you the right level of support to keep your spine and neck neutral during the night
When someone is suffering from hayfever or other allergies, then sleeping on your back with an elevated head position can help to encourage drainage of your nasal passages during the night, reducing sinus build-up.
There is also a suggestion that sleeping on your back with your face not touching the pillow may help to reduce bacterial spread on the face, which could come from a dirty pillow, which may reduce spots on the face.
Back sleeping may also help to reduce wrinkles too, because your face is not rubbing against and creasing on the pillow during the night.
Importantly, ‘sleeping on their back’ is recommended for babies to reduce sudden infant death syndrome (SIDS).
How to learn to sleep on your back
If you have decided or it has been recommended that you sleep on your back, be warned that it can be extremely difficult to change from your natural sleeping position, because no matter what position you fall asleep in, you will naturally move during the night into a position that you find intuitively comfortable.
For those trying to actively change from a front or side sleeping position to a position of sleeping on their back, there are a few things you can try:
1. Try to fall asleep lying on your back
Although you may move in the night, when you are trying to start the habit of back sleep, start off by at least getting used to lying on your back to fall asleep.
2. Consider changing your pillows, your mattress and your bedding
You may find that sleeping with one fewer pillows or using a softer/flatter pillow will help your neck to be in the right position during the night for back sleeping. This will help encourage you to stay in a back sleeping position during the night. You could place a pillow under your knees to support your lower back and keep your legs flat on the bed while you sleep on your back. You can also try to restrict your movements in bed by surrounding yourself with pillows that make it harder to move in bed. You may also need to change the firmness of your mattress, as side sleepers tend to prefer a softer mattress compared to someone sleeping on their back.
You can also try a heavier duvet, or covers that you can tuck yourself into the bed with. This could also help restrict your natural movements in the night and encourage you to stay in the same position that you fell asleep in.
3. Keep you and your bedroom cool
If your bedroom is cool during the night, then you will also be less likely to wake up too hot and try to reposition yourself to become cooler in bed. Natural fibre bed covers and pyjamas can help keep you stay cool during the night, since they allow air to flow and also can absorb away sweat. A natural fibre mattress will allow air to flow through it which will also help to keep you cooler during the night, reducing tossing and turning through overheating.
4. Consistently reposition on to your back
If you wake in the night, you can check to see if you are on your back and, if not, reposition yourself. If you keep doing this, you may find that you begin to fall asleep and stay asleep on your back, as it becomes habit.
Sleep positions and sleep issues
Sleep issues are not always related to a certain sleep position, but if you would like further advice on whether sleeping on your back, front or side could help with any sleep concerns, do get in touch.
If you are having trouble sleeping and are overly worried about your sleep position or other issues that are stopping you from getting a good night’s sleep, then do take a look at Trouble Sleeping’s range of services and consultancy too.