How can you learn to sleep on your back?

Many sleep tips from physiotherapists (physical therapists) or sleep experts point to the supine position as the best sleeping position. This position allows your head, neck and spine to assume a neutral position as you sleep. Can you learn to sleep on your back? And is this sleeping position really always the best sleeping position? We are happy to explain more in this blog.

Is the supine position the healthiest sleep position?

This line of questioning is actually already very focused on a specific sleep position. We know that we do a lot of twisting and turning during sleep. Especially when you have a healthy body and are blessed with healthy sleep, that focus is unnecessary because your body naturally alternates between multiple positions, including sleeping on your back.

Thus, pursuing a “best sleep position” is unnecessary unless there are medical reasons to avoid certain sleep positions. What might these reasons be? A summary:

• When you have sleep apnea, it is best to avoid supine position. The side lying position is then more appropriate. That’s because your tongue sinks back into your mouth and closes the throat. This is called obstructive sleep apnea(OSA).
• Do you have back pain? And especially in the lower back? Then try falling asleep with a small pillow between your knees and adopt a sideways position.
• Do you regularly suffer from head or neck pain or shoulder pain? Then sleeping on your back is appropriate.
• Are you a heavy snorer? Then no doubt your partner can tell you that the likelihood of snoring increases when you sleep on your back.

How do I make sure I sleep on my back in 3 steps?

Do you have a lot of head, neck or shoulder pain and would like to become an accomplished back sleeper? If so, we certainly have some tips, even if they are not scientifically tested. After reading our tips, do you have any additional or better recommendations? If so, be sure to let us know!

Step 1: Avoid heavy meals right before bedtime

When you eat too much, too fatty or harder-to-digest food too close to sleep time, there is a chance that it will literally be on your stomach. In some people, this leads to heartburn (reflux).

As such, few studies are known about the impact of nutrition on your sleep. Still, the recommendation among sleep specialists is not to eat too fatty or too much at bedtime and to have your last meal no later than an hour before going to bed.

Step 2: Support your back

For supine positions, a thinner pillow is recommended. This allows the neck to lie in one fluid line with the back. Your back makes a kind of S-curve and you want to pursue that natural posture. A thick pillow will bend the neck too far, which can increase symptoms. Earlier we posted an interesting article about pillows and neck pain.

If necessary, use an extra pillow under your knees to relieve your lower back. Do you have a electrically adjustable base? Then adjust the foot or leg section higher . De allernieuwste (luxe) verstelbare bedbodems worden zelfs voorzien van speciale sensoren die kunnen detecteren of je snurkt. Wanneer je snurkt, zal het bed automatisch een houding zoeken waarbij het snurken vermindert of stopt.

Step 3: choose a medium/sturdy mattress

Scientific research (metaliterature study from 2021) shows that people with various sleep complaints reported better sleep when they slept on a medium, firmer mattress. The sleep complaints ranged from difficulty falling asleep and not getting enough sleep to waking up frequently during the night.

Not only the firmness of the mattress plays a role. The support of the mattress is especially important. When you sleep on your back, it is important that the spine is evenly supported while sleeping to reduce back pain.

In addition, a medium to firmer firmness allows more freedom of movement, making it easier to change sleeping positions during the night. The easier this can be done, the less your sleep will be disturbed and the faster you will also fall back asleep.

Can you really teach yourself to sleep on your back?

When medically beneficial, you can indeed train yourself to fall asleep on your back. What happens during the night is harder to predict because your body automatically adopts varying sleep positions.

How long does it take to learn it?

Learning a new habit is part of scientific studies. For a long time, Maxwell Waltz’s 21-day theory was preached. He was a plastic surgeon and discovered than patients take an average of 21 days to get used to, say, an amputated limb.

Later research contradicts this theory. Research from 2009 speaks of 18 to 254 days before a new behavior becomes a habit. This appears to depend heavily on the context and which behavioral habit you want to adopt.

For example, if at the same time as learning the supine posture, you also do a short meditation to become calm, there is a chance that you will automatically lie on your back because you link it to your meditation posture.

Who sleeps on their back more often: men or women?

There is no single answer to this question. However, from a biological standpoint, the physique of a man and a woman is different. The pelvic joint is different between the two sexes: women generally have wider flared hips than men. Especially after childbirth, the ligaments that hold the bones of the pelvis together can weaken. Even when you are not pregnant, you can suffer from pelvic instability. So this applies to men as well.

A Belgian study examined the differences between men and women. Which of the two groups sleeps on their backs more often was not examined. However, we can deduce that women (66%) deal with physical complaints more than men (57%). Specifically, 21% of women indicate physical discomforts such as back pain and neck pain as the cause of waking up at night, while for men it is 14%. 25% of women also claim difficulty falling asleep as a result. Among men, the figure is 21%.

Why do you snore more when you sleep on your back?

Snoring is the sound of mucous membranes in the pharynx vibrating.(Source: UZA) The muscles of the pharynx allow inhaled air to flow in through the open pharynx. When these muscles slacken or when passage is impeded, turbulent air is created, causing the mucous membranes to vibrate.

When you lie on your back, the pressure on the pharynx increases, making you snore more often than when you lie on your side.

What can you do about snoring?

The most common causes in adults often carry part of the solution as well. In the list you will find:

• Overweight: Watch your weight, especially fat accumulation in the neck region plays a role.
• Hormonal factors: Although many more men than women snore, there is an increased risk in women after menopause.
• Smoking: Punctured mucosa leads to swelling that promotes snoring.
• Alcohol consumption: Alcohol acts as a muscle relaxant, which can trigger snoring.
• Medication: Muscle relaxant medication, for example sleep medication, especially promotes snoring.

Also know that the risk of snoring increases as you get older. Fortunately, the likelihood also decreases from age 60.

How to learn to sleep on your back – FAQ:

Conclusion: How can you learn to sleep on your back?

When it medically benefits you, you can indeed train yourself to fall asleep on your back. What happens during the night is harder to predict because your body automatically adopts varying sleep positions.

Above all, pick whatever you feel comfortable with. Sleep is a process that is not easily sculpted. Too much focus and attention to side issues often cause more stress that leads to poor sleep. Of course your sleeping position is important, but whether on your back or on your side? If you have no medical reasons to be involved in this, just let it pass you by.