Finding a comfortable sleep position can be frustrating, leaving you exhausted in the morning. It has been said that back sleeping is the answer, but many people struggle with sleeping on their backs.

We often hear, “I can’t sleep on my back.” Why? Some people find it uncomfortable, while others may experience health issues that make it difficult.

Here are some common reasons and how to use a body pillow to make back sleeping more comfortable.

Common Reasons for Difficulty Sleeping on Your Back

  1. Back pain: If you suffer from back pain, back sleeping can make it worse. This is due to a lack of support for the natural curves of your spine. It can also aggravate arthritis, spinal stenosis, or disc problems.

  2. Sleep Apnea is a condition in which breathing stops and starts repeatedly throughout the night. Sleeping on your back can cause the tongue and soft tissues in your throat to relax, causing them to block the airway and worsening the problem.

  3. Acid Reflux (GERD): Stomach acid can more easily flow back into the esophagus, leading to heartburn and discomfort when sleeping on your back.

  4. Pregnancy: In the later stages of pregnancy, the weight of the baby and the changes in your body can make lying on your back very uncomfortable. This position also puts pressure on major blood vessels, affecting blood flow to your baby.

  5. Neck pain: Without proper neck support, your head can tilt back too far, straining neck muscles and worsening the pain.

  6. Stiffness: Some people feel that lying on their backs feels too rigid and doesn’t allow for comfortable movement.

  7. Anxiety: For some, back sleeping feels too vulnerable, creating anxiety and making it hard to fall asleep.

Pros and Cons of Sleeping on Your Back

Pros

  • Spinal alignment: Back sleeping keeps your head, neck, and spine in a neutral position, preventing pain.

  • Pressure reduction: Back sleeping minimizes painful pressure points by evenly distributing your weight.

  • Breathing: Back sleeping can open airways, improving breathing for those with mild snoring or nasal congestion.

  • Skin: Not having your face pressed against the pillow stops the formation of wrinkles.

  • Acid Reflux: Elevating your head may reduce acid reflux.


Cons

  • Worsens Sleep Apnea

  • Increased snoring

  • Back pain: Some pain benefits from back sleeping, while others can worsen.

  • Restrictive: Some people feel uncomfortable and restricted.

  • Anxiety

When Back Sleeping May Not Be Ideal

  • Sleep Apnea: because it can worsen airway obstruction and sleep apnea.

  • Snoring: This may increase snoring.

  • GERD: Lying flat can cause acid reflux to flare.

  • Pregnancy

  • Certain types of back pain.

  • Neck pain

  • Jaw pain: Can aggravate TMJ disorders.

  • Feeling too restricted.

  • Anxiety from feeling too vulnerable in that position.

  • Habit: A lifelong sleeping position can be challenging to break.

Tips for Adjusting to Sleeping on Your Back

“I can’t sleep on my back.” Yes, you can with the help of a body pillow! A body pillow can be a game-changer when learning to sleep on your back. Here’s how to make the transition:

1. Start with short periods: You don’t have to sleep on your back all night in the beginning. Try it out by spending 15-20 minutes on your back before switching to your “go-to” sleeping position. Then, gradually increase the time as you progress.

2. Use the correct body pillow positioning: 

  • Under the knees is the classic position for back sleepers because it takes the pressure off the lower back, maintaining the body’s natural curvature.

  • Hugging the pillow is good if you tend to roll over. This also provides a sense of security, reducing anxiety and preventing you from rolling onto your side or stomach.

  • Lumbar support: If you need extra lower back support, place the pillow under your lower back to help fill the gap between you and your mattress.

3. Optimize your sleep environment: Pick a supportive mattress that promotes back sleeping. Have the right pillow, and practice relaxation techniques before bed to get in a sleeping mindset.

Learning to change your sleep habits takes time. Be patient and persistent, listen to your body, and adjust your body pillow accordingly.

FAQ’s

Is it bad if I can’t sleep on my back? 

No, many people can’t sleep on their backs, and that’s okay. The best sleeping position is the one that allows you to sleep comfortably and get a good night’s rest.

How long does it take to adjust to back sleeping?

Depending on how deeply ingrained your sleeping position is, some people may adjust within a few days, while others may take weeks or months. Be patient. Your body will adapt over time.

What type of pillow is best for back sleeping?

Many types of pillows can be beneficial. But the best is an adjustable pillow like the Yana body pillow. It can fit any sleep position, and you can specify cooling gel or natural latex when ordering your pillow.

The YANA body pillow

The Yana body pillow will wrap you in comfort, making back sleeping easy! 

  • Provides support where you need it most.

  • Adjusts to your curves.

  • Certified free of harmful chemicals.

  • Adjust your fill to your needs with cooling gel or natural latex.

Check out our full line of YANA body pillows and get the best night’s sleep you’ve ever had!