How To Train Yourself To Sleep On Your Back?

If you’re like most people, you probably have a preferred sleeping position. Whether it’s on your side, stomach, or back, we all have our go-to position that we find most comfortable. However, did you know that sleeping on your back has several health benefits? Sleeping on your back can help reduce snoring and sleep apnea, prevent acid reflux, and even reduce the appearance of wrinkles! If you’re interested in reaping the benefits of back sleeping, here are some tips to help you train yourself to sleep on your back.

Invest in a supportive mattress and pillow

One of the most important things to consider when trying to sleep on your back is the support your mattress and pillow provide. A mattress that is too soft or too firm can cause discomfort and lead to poor sleep quality, while a pillow that is too high or too low can cause neck pain. Look for a medium-firm mattress that provides ample support and a pillow that keeps your head and neck in a neutral position.

Start with short periods of back sleeping

If you’re not used to sleeping on your back, it can be challenging to make the switch overnight. Instead, start by spending short periods of time on your back before you fall asleep. Lie on your back for five or ten minutes before turning onto your preferred sleeping position. Over time, you can gradually increase the amount of time you spend on your back until you can comfortably sleep through the night in this position.

Use props to help you stay in position

If you find yourself rolling onto your side or stomach during the night, try using props to help you stay on your back. You can use pillows to support your knees or place a rolled-up towel under your neck for extra support. There are also specialized pillows and wedges designed specifically to help you maintain a back sleeping position.

Practice relaxation techniques

Sometimes, we roll onto our stomach or side because we are uncomfortable or anxious. Practicing relaxation techniques before bed can help calm your mind and body, making it easier to fall asleep on your back. Try deep breathing, meditation, or progressive muscle relaxation to help you unwind before bedtime.

Be patient

Finally, be patient with yourself as you try to train yourself to sleep on your back. It can take several weeks or even months to make the switch, so don’t get discouraged if you find yourself back in your preferred sleeping position from time to time. Keep practicing and experimenting with different techniques until you find what works best for you.


Sleeping on your back can provide numerous health benefits, and training yourself to sleep in this position is worth the effort. By investing in a supportive mattress and pillow, starting with short periods of back sleeping, using props to help you stay in position, practicing relaxation techniques, and being patient, you can train yourself to sleep on your back and enjoy better sleep quality and improved health.


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