Back sleeping refers to someone who sleeps on their back.There are two common sleeping positions: the first is side sleeping and other is back sleeping. Back sleeping is a healthy position that provides adequate support and keeps the spine in a natural position.
Additionally, back sleeping offers other health benefits to those who sleep on their backs. If you’re a side or stomach sleeper and want to change your sleeping position to back sleeping, it may be difficult at first to adjust.
In this article, we’ll explain the benefits and downsides of the back sleeping position, and if you want to change your sleeping position to back sleeping, we’ll give you useful tips to train yourself for it.
Benefits of Sleeping on Your Back Side
Sleeping on your back is a healthy sleeping position that offers a lot of health benefits. As discussed, back sleeping is the best sleeping position after side sleeping. Here are the common benefits of back sleeping, which help explain why it is considered healthy.
Spinal Alignment
Sleeping on back side helps to maintain the natural curve of your spine, alleviating the risk of developing back pain and neck pain. This position provide adequate supports to head, neck, and spine in a neutral alignment, which can alleviate pressure on certain points. Check our best mattress for back sleeper
Minimized Wrinkles
According to Debra jaliman, MD, sleeping in the wrong position like side & stomach can lead to the creation of wrinkles and deep lines on face when we sleep on back side, than our face is not pressed against a pillow, which can help alleviate the formation of wrinkles. This can be beneficial for maintaining wrinkle-free skin over time.
Reduced Acid Reflux
Gastroesophageal reflux disease is a condition wherein stomach acid flows back up into tube linked mouth and stomach, it is also known as GERD. Many research studies have found that sleeping on back & left side alleviate acid reflux. By keeping the head elevated above the stomach, it prevents stomach acid from flowing back up into the esophagus, minimizing heartburn.
Improved Breathing
Sleeping on your back can promote better breathing. This position keeps the airways open and reduces the risk of snoring and obstructive sleep apnea, making it easier to get a restful night’s sleep.
Prevent shoulder ache
Sleeping on your back helps distribute weight evenly and maintain proper alignment of the spine, reducing pressure on the shoulders and minimizing the risk of shoulder pain.
Relieves headaches
Back sleeping can alleviate tension and pressure on the neck and head, which can help reduce the occurrence of headaches caused by muscle strain and poor posture.
Relieves face skin irritation
Sleeping on your back prevents your face from pressing against the pillow, alleviating friction and irritation, which can help prevent acne and skin wrinkles. Read our full Tempur Symphony Pillow Review best for back sleeper.
Types of Back Sleepers
There are many ways people sleep on their backs, and each & every position can have different impacts on health and comfort. Below are the common types of back sleepers:
- Starfish Position: The starfish position involves lying on your back with your arms up near your head and legs spread apart. While this position can be comfortable, it may lead to issues like shoulder discomfort if not properly supported with pillows.
- Stargazer: Stargazer is similar to the soldier position, but stargazer sleepers place their hands under their heads.
- Soldier Position: In this position, a person lies flat on their back with their arms straight down at their sides. It is known for its ability to keep the body in a neutral posture, which is great for spinal alignment.
How to sleep on your back
If you’re a side or stomach sleeper and want to adopt back sleeping to acquire the many health benefits, then focus on the following tips to train yourself to sleep on your back. Keep in mind that it is difficult to sleep on your back if you’re used to side or stomach sleeping, and your sleep may be disturbed during the process of training yourself to sleep on your back.
Regular Practice
Practice regularly by lying on your back when you go to bed. Sleep in this position for some time each night. Consistent practice will help you adapt to sleeping on your back
Place pillows around yourself
Place two pillows on your right and left sides; this may help prevent you from rolling during sleep. However, this technique is useful only for those who sleep separately. If you share your bed with a partner, you may want to avoid this step.
Use a weighted blanket
When lying on your back, use a weighted blanket. The weight of the blanket can help keep you in position and reduce the likelihood of changing your position.
faq’s
Is back-sleeping safe for babies?
Is back-sleeping safe for babies? The short answer is ‘yes.’ Back sleeping is also beneficial for infants, just as it is for adults. According to the American Academy of Pediatrics, when infants sleep on their backs, they reduce the risk of sudden infant death syndrome (SIDS). Additionally, if infants sleep on their stomachs or sides, it can lead to increased nasal bacterial load, respiratory work of breathing, and upper airway secretions.
Is sleeping on your back healthy?
Is sleeping on your back healthy? It depends on your body. As we discussed, back sleeping provides various health benefits. However, if you’re female and pregnant, sleeping on your back may put pressure on your belly, which is not beneficial for your baby. If you’re suffering from back or neck pain, you should avoid back sleeping.
Which side is better to sleep for your heart?
Side sleeping is one of the healthiest sleeping positions, offering more health benefits than back and stomach sleeping. Sleeping on your right side with your right hand placed under your cheek is a good position. It helps improve blood circulation and is also beneficial for heart disease patients.
The information provided in this article is intended for educational purposes only. Always consult with a healthcare professional if you have any medical conditions or concerns
