How to Sleep on Your Back, According to Sleep Experts

Focus on Making Your Body a Straight Line

The most important thing to remember when training yourself to sleep on your back is to focus on alignment. If you find sleep props like pillows and blankets distracting, just make sure your "head, neck and spinal column stay in one straight line," says Robbins. For extra motivation, back sleeping may reduce fine lines, as your face isn't pressing into your pillow. It may also allow for greater absorption of your night cream.

Use a Firm Mattress

Erin Rossi, a Certified Sleep Science Coach and contributor to the Simply Rest blog underscores the importance of finding a fab mattress with the proper amount of density. "If you want to train yourself to sleep on your back, you first have to find the right mattress. If you try to lay flat on a mattress that is too soft, your hips will sink too far down, making it difficult to get comfortable without rolling to your side."

You may find it much easier to sleep on your back if you have a firm mattress rather than a soft one. "On a soft bed, the lower spine can sink unsupported into the bed and cause hyperextension of the lumbar spine," Chang says. The unfortunate result? Lower back pain. Soft mattresses may feel dreamy at first, but you might be surprised to find out how much better you feel after sleeping on a more firm mattress.

Choose the Right Pillow

When it comes to pillows, you want to make sure you're keeping your body in proper alignment while adding the right amount of support. "A back sleeper would do well with a pillow that has a concave area for the head to rest," says Robbins. "Also look for a vertical thicker compartment on both lengths of the pillow to support the cervical spine."

On that note, Cralle urges you to think beyond the sleep surface alone. "Pillows and toppers factor in and can augment and enhance comfort and help support your preferred sleep position," she says.

Sleep With a Pillow Under Your Knees

Ever wake up with a sore lower back after sleeping on your back? This isn't uncommon—some people experience lower back pain after sleeping on their back. To reduce pressure and stress on your spine, Chang recommends sleeping with a pillow beneath your knees. The University of Rochester Medical Center explains that this can also help support the natural curve in your lower back.

Use an Adjustable Bed Frame

Using an adjustable bed frame may help keep you on your back, by helping to keep your head or feet elevated throughout the night. "Beds now come with zoned support and lumbar support, which can be very helpful when people are trying to stay on their backs all night," says Carolyn Burke, a certified sleep coach and editor for The Sleep Advisor.

Build a PIllow Fort, Seriously

"My position is: the more pillows the better," says Robbins. "Make a pillow fort around you, placing a pillow under your legs." Finally if you’re trying to switch to back sleeping, she advises you look for a pillow with support for the nape of your neck, or your cervical spine.

Try a Weighted Blanket

Burke says that it's more difficult to toss and turn with a weighted blanket, preventing you from turning onto your side or stomach. This style from Bearaby features a chic, modern knit design with the option to choose 15, 20, or 25 lbs of comforting weight.

Don't Force It

If you can't seem to make a habit of sleeping on your back and naturally tend to sleep on your side, that's perfectly fine. The sleep experts we spoke to all agree that side-sleeping is just as optimal as sleeping on your back.

According to James Rowley, chief of pulmonary and critical care and sleep medicine at DMC Harper University Hospital, there is no "best" position for sleeping. "Individuals should sleep in the position that is most comfortable for them and allows them the best night of sleep," he says. "For some that might be on their back, for others on their side."

If you choose to sleep on your side, Chang recommends taking extra care to keep your neck in a neutral position. As with back sleeping, a firm mattress is great for side-sleepers, as is placing a pillow between your legs and making sure the pillow behind your head is at an appropriate height to keep your neck in alignment.