Sleeping on your back: how healthy is it really?

• Sleeping on your back is recommended as the best sleeping position orthopaedically, as it relieves the strain on your spine, keeps it in a neutral position and distributes your body weight evenly.

• However, sleeping on your back is not ideal for everyone – for those with respiratory problems or who are pregnant, the position can even become problematic.

• If you want to learn to sleep on your back, you can make small changes, step by step, to develop a new habit.

• For back sleepers, breathable, smooth nightwear without any disruptive elements is ideal for maximum comfort.

Sleeping on your back is often described as beneficial to your health. This is due to several factors:

When you sleep on your back, your body is in perfect balance: tension, intervertebral disc problems and chronic pain can be prevented and even relieved. Why is that? When you sleep on your back, your spine lies in a neutral, relaxed position (provided you have chosen the right mattress and pillow). This prevents bending in the cervical or lumbar spine and optimally supports the natural S-shape of the spine.

In addition, when you sleep on your back, your bodyweight is evenly distributed across your back, buttocks and shoulders. In contrast to sleeping on your side or on your stomach, this results in significantly fewer pressure points, which relieves the strain not only on your muscles but also on your joints.

Another advantage of sleeping on your back is that your face doesn’t lie permanently on the pillow – this prevents the sleep wrinkles that occur when the skin on your face is regularly squeezed on one side. Dermatologists suspect that this can contribute to wrinkle formation in the long term. Impurities caused by sweating and friction on the pillowcase can also be reduced by sleeping on your back.

Despite the benefits mentioned, back sleeping is not recommended for everyone. In the following cases, you should avoid sleeping on your back or take appropriate measures to suit your situation.

Snoring can worsen when you sleep on your back, especially if you have narrowed airways or are overweight. This is because the tongue and soft palate slide slightly backwards during sleep, blocking the air flow.

If you suffer from sleep apnoea you should also check whether the frequency and duration of interruptions in your breathing increase when you sleep on your back. If so, you should consider whether a flat, ergonomically shaped pillow can sufficiently alleviate your symptoms or whether it’s better for you to sleep on your side.

Sleeping on your back is also not recommended for pregnant women from the second trimester onwards, as the growing baby can press on the inferior vena cava in this position. This vein is responsible for transporting blood from the lower body back to the heart.

If this circulation is disrupted, this can affect not only the mother’s blood flow, but also the baby’s oxygen supply – this is referred to as vena cava syndrome. Gynaecologists therefore usually advise pregnant women to sleep on their side, ideally on their left side.

As a back sleeper, you have a clear advantage when it comes to choosing your nightwear: since your body lies flat on your back, there is rarely any friction or pressure on the rear side – making many nightwear styles well-suited to this sleep position.

Smooth, breathable fabrics without irritating elements such as buttons, seams or hoods on the back are especially comfortable. CALIDA offers high-quality options made from soft, skin-friendly materials that gently hug the body and allow maximum freedom of movement – for an undisturbed, restorative night’s sleep.

If you tend to snore, elevating your upper body slightly can help – without nightwear bunching up or feeling uncomfortable at the back. That way, sleeping on your back becomes a true comfort zone – night after night.

Do you want to enjoy the benefits of sleeping on your back, but have trouble falling asleep in this position? We’d like to give you a few tips on how to learn to sleep on your back in small steps:

• Pillow under the knees: a flat pillow under your knees can help relieve your lower back and stabilise the back position.

• The right pillow: a flat, ergonomic pillow supports the neck in a natural position without bending it. This makes sleeping on your back more comfortable.

• Side restriction: pillows or rolled up towels to the sides of your body can prevent you from unconsciously turning to your side while you sleep.

• Relaxation exercises: if you’re stressed in the evening, you might find it harder to lie flat on your back. Sleep rituals such as gentle stretching, breathing exercises or progressive muscle relaxation can help to prepare your body and mind for sleep.

New sleeping positions require adjustment – including in your mind. So it’s perfectly normal for you to sleep more restlessly in the first few nights or to turn back to your usual position after falling asleep. But be patient! The body usually gets used to a new sleeping position after about two to three weeks – and when you feel like you’re sleeping through the night better and waking up more relaxed in the morning, the change will have been worth it.

Experts consider back sleeping to be the healthiest sleeping position – provided it is ergonomically supported. If this is the case, the spine is relieved, muscles and joints can relax and even the skin benefits.

But as is so often true: what’s ideal for one person doesn’t automatically apply to everyone. People with breathing problems, sleep apnoea or pregnant women should therefore consult their doctor before sleeping on their backs.

For everyone else, if you can get used to sleeping on your back and make sure you have the right mattress, a high-quality slatted frame and a supportive pillow, you can significantly improve your sleep quality. Relaxing rituals and a quiet environment also create the best conditions for a restful night’s sleep – without any awkward sleep positions.

Discover more topics from our blog that might interest you: