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ONSEN® BLOG / About sleeping

How to learn to sleep on your back – 5 effective methods

15 września 2024
learning to sleep on your back, sleeping on your back, healthy sleeping positions
Contents
Why is it worth sleeping on your back?
Method 1: Use appropriate pillows
Method 2: Relaxation exercises before bedtime
Method 3: Gradual adaptation
Method 4: Maintain the right temperature in the bedroom
Method 5: Monitor and correct habits
Experts agree that sleeping on your back is a position that can offer many health benefits. Although sleeping on your side is generally considered the healthiest, back sleeping can, in some cases, reduce back pain and even prevent facial wrinkles. However, for those used to sleeping on their stomach, changing habits can be a real challenge. Fortunately, there are proven methods that can help adjust these habits.

It’s important to remember that learning to sleep on your back takes time and patience. Since this is a spine-friendly sleeping position, some individuals may experience relief through reduced back and neck pain, but it’s not suitable for everyone. Additionally, sleeping on your back allows for unrestricted blood flow.

As indicated by German studies, up to 85% of the surveyed population have experienced back pain at least once in their lifetime, which is alarming. Furthermore, 35% reported back pain during the study, while 31% suffered from chronic back pain lasting longer than 12 weeks. The Good Body states that as many as 540 million people worldwide experience back pain. Unfortunately, these statistics show a rising trend, as the number of affected individuals has significantly increased across all age groups since 1990, correlating with lifestyle changes.
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Why is it worth sleeping on your back?

Although not very popular, sleeping on your back has several health benefits. Provided you have a functional mattress, this position supports the physiological alignment of the spine. This allows the body to be evenly supported, promoting better relaxation. As a result, it helps in reducing muscle and joint tension, leading to better sleep. Therefore, some specialists recommend it to people who suffer from back pain, especially in the lumbar region.

Another advantage of sleeping on your back is its positive impact on skin health. In this position, the face does not touch the pillow, reducing the risk of wrinkle formation. Sleeping on your back can also be helpful for gastroesophageal reflux, alleviating its symptoms. This occurs because when sleeping on your back, the head is elevated above the rest of the body, making it harder for stomach contents to flow back.

This sleeping position also promotes better breathing by keeping the airways open. It is recommended for some people with sleep apnea and for some who struggle with snoring. However, this is only advisable when using a low-profile pillow, as using a pillow that is too high can worsen these conditions by pushing the head toward the chest. Therefore, if you’re aiming for healthy and restful sleep, it’s worth trying to get accustomed to sleeping on your back.
back pain and sleep, sleeping on your back, learning to sleep on your back

Method 1: Use appropriate pillows

The hardest part is taking the first step, which in the case of learning to sleep on your back involves equipping your bedroom with the necessary products. First and foremost, you need an anatomical pillow that conforms to the natural curves of the spine. This will provide proper support for your neck and head throughout the night. The best choice is molded ONSEN® pillows, which keep your head in a neutral position.

When starting your journey with sleeping on your back, it’s helpful to use a pillow under your knees. You can use a small pillow or a rolled-up towel to relieve pressure on the lower back, effectively preventing strain on the lumbar region of the spine. This helps your body stay in a neutral position, promoting both comfort and health.

If you tend to roll onto your side or stomach during sleep, you might want to try creating a sort of pillow barrier around yourself to limit your movement. This will prevent your body from changing sleeping positions, giving it solid support on both sides. In a way, you’ll be tricking your brain, which is responsible for your nighttime movements.
pillow for sleeping on your back, pillows for back sleeping, pillow store

Method 2: Relaxation exercises before bedtime

Regularly performing relaxation exercises before bedtime is also a good way to prepare your body for sleeping on your back in the coming months or years. These exercises include stretching the back, neck, and leg muscles, as well as breathing techniques. These are extremely helpful in relaxing the body and mind, making it easier to fall asleep.

One such exercise is lying on your back with your legs raised and supported against a wall. This type of exercise helps to relax the lumbar spine, preparing it for back sleeping. Similarly, the "cat-cow" stretch is effective, as it also stretches the spine.

Meditation combined with breathing practices can also be beneficial. Focusing on your breath helps to calm the body and mind, making it easier to fall asleep on your back. However, it’s important to maintain a regular practice, as irregular practice may be less effective.
back stretching, back exercises, spine gymnastics

Method 3: Gradual adaptation

For many people, switching to sleeping on their back is challenging to implement immediately. It’s worth considering a gradual adaptation to minimize the associated difficulties. Start by sleeping on your back for short periods, such as during a nap or part of the night. Then, gradually extend this time as you begin to feel more comfortable.

Monitoring your sleep, for example, with a smartphone app, can be helpful in this process. This allows you to track your progress and see how the change in position affects the quality of your sleep. Gradual adaptation helps avoid discomfort, making it easier to transition to sleeping on your back in a relatively stress-free and natural way.
sleeping on your back, learning to sleep on your back, discomfort when changing sleeping position

Method 4: Maintain the right temperature in the bedroom

The microclimate of your home, including the temperature in the bedroom, is a key element of comfort. To successfully learn how to sleep on your back, it’s important to ensure that your bedroom has the right conditions. Primarily, too high a temperature can cause discomfort during sleep, but sometimes too low a temperature can also be an issue.

Experts consistently emphasize that the optimal temperature for sleep is around 18-20 degrees Celsius. It is also important to maintain proper ventilation in the bedroom, ensuring a supply of fresh air throughout the night. A breathable mattress can support this, although its role is often underestimated. Everything in your bedroom setup needs to work in harmony.

Maintaining the appropriate temperature in the bedroom definitely contributes to better rest. It also makes it easier to get used to sleeping on your back for those who want to. When the body feels comfort and relaxation, it’s easier to accept changes in habits.
breathable mattresses, mattress ventilation, air circulation in the mattress

Method 5: Monitor and correct habits

The final method is regularly monitoring sleep-related issues so that they can be adjusted as needed. Making a permanent change in your sleeping position always requires modifying habits, such as choosing the right mattress or changing your bedtime routine. Sometimes, it also involves adjusting your lifestyle to better align with sleep hygiene.

It’s worth starting with an analysis of your evening routine, including the activities you perform before bed. Consider whether your sleep hygiene supports your health. Think about the timing of your caffeine intake or heavy meals. Remember that even small changes can affect your sleep comfort, including your ability to adapt to sleeping on your back.

It’s important to remember that sleep monitoring also helps identify any difficulties, allowing you to adjust your habits to better support the new sleeping position. Only a fully conscious approach to changing your sleep position can be the key to successfully learning to sleep on your back.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
mattress for back sleeping, which mattresses for back sleeping, the best mattresses

FAQ: How to learn to sleep on your back?

How to get used to sleeping on your back?

To get used to sleeping on your back, start with gradual adaptation. Begin by trying to fall asleep on your back for a short period, then gradually extend this time. Use an ergonomic pillow to help keep your head in a good position, and place a small pillow under your knees to reduce pressure on your back.

Is it possible to learn to sleep on your back?

Yes, it is possible to learn to sleep on your back, but it requires patience and gradual adjustments.

Who should consider sleeping on their back?

Sleeping on your back is recommended for some people with spinal pain, particularly in the lumbar region. It may also be helpful for those looking to reduce the risk of developing wrinkles during sleep. Provided you have an ergonomic pillow, sleeping on your back can be recommended for people with acid reflux or sleep apnea.

How to fall asleep on your back quickly?

Relaxation exercises before bed, such as stretching or breathing techniques, can help you fall asleep faster on your back, as they effectively prepare your body for this sleeping position.

When can sleeping on your back help with sleep apnea?

Sleeping on your back may be beneficial for people with sleep apnea, but only if they use an appropriate pillow that does not cause the head to tilt forward onto the chest.

Contents
Why is it worth sleeping on your back?
Method 1: Use appropriate pillows
Method 2: Relaxation exercises before bedtime
Method 3: Gradual adaptation
Method 4: Maintain the right temperature in the bedroom
Method 5: Monitor and correct habits
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