How to Train Yourself to Sleep on Your Back

- Quility Brand Team

How do I improve my sleep quality at night?

Comfort and a full night’s rest are the most important parts of sleeping. However, there are benefits to sleeping in a certain position that may lessen potential pain caused by sleeping “wrong.” For some people, sleeping on their side or stomach doesn’t affect them, but for others, it can cause many issues. Sleeping on your back is a great way to lessen back, neck, and shoulder pain. If you wake up and feel pain or discomfort, it may be because you sleep on your side or stomach. However, if you are used to sleeping on your side or stomach, it may be very difficult to change this habit to start sleeping on your back. 

Benefits of sleeping on your back

Sleeping on your back can benefit you and your health a great deal. It can help keep your spine aligned which helps with posture during the daytime. It can reduce tension headaches and sinus buildup. It can reduce pressure on your chest. It can help get rid of wrinkles, acne, and facial irritation that would occur from your face touching your pillow constantly. It can also reduce back, neck, and shoulder pain. When you lie on your stomach or side, it can crowd your breathing space; therefore sleeping on your back can improve your ability to breathe. It can also help with sleep, as you are more sensitive to light when you sleep on your back, so your body clock will be likely to wake naturally with the sun in the morning.

How to train yourself to sleep on your back

Sleeping on your back doesn’t come easily to everyone, and training yourself to do so can seem like a daunting task. First, it can help to consider a relaxing routine before bedtime to get you ready to wind down. Consider using the following to create a good sleep environment:

- Non-caffeinated tea or another warm drink

- Low lighting

- Meditation or sleep podcasts

- Relaxing scents maybe on your wrist, neck, or pillow

- Less screen time, maybe opt to read a book instead

Doing these simple things can make you less restless when going to sleep and therefore making it easier to fall asleep in a position that is unfamiliar to you normally. Intending to sleep on your back before going to sleep and reminding yourself, if you wake up in the middle of the night, to return to your back can help too. Remind yourself that this small change in your routine can help you feel better the next day. 

Getting a mattress with the right support can help prevent the tendency to readjust multiple times a night in order to not sink into it. If a mattress is not in your budget, a mattress topper can help remedy the issue as well. Adjusting the elevation of your neck or even your legs can help reduce the strain you may initially experience when sleeping on your back. A flatter pillow may not be enough to support your neck correctly, so making your head elevated with another pillow can help. Raising your knees or lower back can be another way to take pressure off your spine when sleeping on your back.

There are multiple options to sleep on your back. 

- Savasana, which is a yoga pose typically used at the end of the practice, is where you simply lie flat on your back with your arms at your sides and body languid. This position is great for people with shoulder pain.

- For solo sleepers, you can opt for the starfish, where you sprawl with your arms and legs wide across the bed, which helps distribute your weight evenly. However, if you have poor circulation, it is not advisable to have your arms above your head for long periods of time. 

Creating a pillow barrier around yourself can be a short term solution to help your body stay upright on your back even during sleep. Another great option is a weighted blanket or wedge and memory foam pillows. These can help with relaxation as well as correct elevation of the head and neck. 

Weighted blanket benefits

Weighted blankets are blankets filled with beads or pellets made of plastic or glass that add a heaviness to the blanket. These are typically used to help people with anxiety as well as insomnia. They are shown to improve sleep overall and help the person stay in a relaxed and restful state. The weight of the blanket around your body stimulates the brain to produce more serotonin, helps reduce activity in the nervous system, and helps you wind down and get ready for rest. In addition to helping you fall asleep faster and stay asleep longer, these blankets make it more difficult to toss and turn at night. Therefore, they’re a great option to stay secure while diligently trying to learn how to sleep on your back. The Quility Premium Weighted Blanket with Duvet Cover is a cozy weighted blanket that is a great start to your new nightly routine and can aid in proper back-sleeping.


Wedge and memory foam pillow benefits

Simply changing up the pillows you use at night can help keep you sleeping on your back and improve the way you feel the next day. Another reason people are hesitant to sleep on their backs is due to snoring. Although this does prove true in many cases, certain pillows are created to help reduce this issue. Wedge pillows are a great option that not only help stop snoring, but also elevate the head, neck, and other parts of your body. 

- The Xtreme Comforts Wedge Pillow is great for support at an incline, which is extremely helpful in making sleeping on your back the most beneficial it can be. You can use it to elevate your legs and lengthen your spine, or to prop up your neck and keep it stable throughout the night. 

Another great option for head and neck stability is: 

Hotel Sheets Direct Bamboo Memory Foam Pillow. This product contours to your head and neck and helps to prevent tossing and turning that makes you end up on your side and stomach. It can also help give your spine that proper alignment it needs during sleep. It is long-lasting and returns to its initial shape and fluffiness after use.


Sleep is extremely important to one’s health and day-to-day functioning. There are countless benefits to sleeping on your back, as it not only reduces bodily pain, but can also help with breathing, headaches, and skin. It is difficult to change a habit of sleeping on your side or stomach, however it can be done. Simple adjustments to your pre-sleep routine can help with your ability to program yourself to sleep on your back. Other external factors like your mattress, pillows, and blankets are significant factors that can affect your ability to stay on your back too. Propping up your head, neck, or legs, using a weighted blanket or foam pillow, or creating a barrier around your body are just a few options that can make this process easier. With diligence, you can change the way you sleep and therefore feel better and reap other benefits.