8 Reasons Sleeping On Your Back Can Solve Your Sleep Problems

Sleeping on your back is considered the best position for a good rest and for the well-being of our body

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Sleeping on your back is considered the best position for a good rest and for the well-being of our body

Many people sleep on their side, in a fetal position or on their stomachs, but it has been shown that sleeping on your back it can be a simple and inexpensive solution to a variety of ailments: from sleep problems to health problems. Let's find out why sleeping on your back is better for your well-being.


Benefits of sleeping on your back

Sleeping on your back offers a number of benefits for health that you may not have considered, such as:

  • keeps the spine aligned
  • reduces tension headaches
  • reduces pressure and compression on the chest
  • relieves the accumulation of sinusitis
  • prevents wrinkles and irritation on the face

When it comes to babies, theAmerican Academy of Pediatrics recommends sleeping on your back to reduce the risk of cot death syndrome (SIDS). According to one study, this could be due to the fact that, when babies sleep on their stomach or on their stomach, it increases:

  • nasal bacterial load
  • respiratory work 
  • upper airway secretions

A review of 2019 found that sleeping on the back and flank is associated with less pain in the spine, compared to sleeping on the stomach for adults. Furthermore, according to a further study as of 2017, most people prefer to sleep on their side as they approach adulthood. However, there are many reasons to sleep on your back, let's find out together.

It can reduce back and neck pain

Sleeping on your back helps reduce pressure on the spine, because it imitates the standing position. Sleeping on your stomach with your head to the side is like having your head turned in one direction for hours and can cause a lot of pain as the spine compresses and the neck is tilted.

It is much easier to rest your spine by lying on your back, using pillows for added comfort, and maintaining the natural curve of the spine. One study of 2017 noted that sleeping on your back, with both hands on your sides or on your chest, is the best way to prevent pain.

It can improve breathing

If you're lying on your stomach or on your side, you might press too hard on the diaphragm, that is the muscle responsible for breathing which by compressing it makes it more difficult.

several studies linked deep diaphragmatic breathing during wakefulness with:

  • reduced stress
  • improved mood
  • increased attention span

Uno study of 2018 found that slow, deep breathing causes the production of melatonin, the hormone that promotes relaxation, induces sleep and increases the activity of the parasympathetic nervous system. (Read also: Melatonin: the benefits not only for insomnia)

It can reduce breakouts on the skin

Washing your face, keeping your hands off your face and reducing your sugar intake are effective ways to keep your skin clean. But what happens while you sleep?

Pillow cases absorb sebum from the skin and hair, which is easily transferred to the face during sleep and this can contribute to problems such as:

  • blackheads
  • pimples
  • redness
  • irritation

While satin or silk pillowcases can help, it would be best to avoid skin contact with the pillow altogether.

It can prevent wrinkles

Sleeping on your face can pull and irritate the skin, causing it to form wrinkles. The same goes for the neck, which can be crumpled while sleeping on your stomach.

 It can reduce swelling

When lying on any part of the face, fluids accumulate in that area. The accumulation of fluids causes swelling around the eyes and swelling on the face. Lying on your back, on the other hand, discourages this process and reduces swelling.

It can relieve sinusitis

Sleeping with your head elevated above your heart helps relieve congestion and prevent blockage of the nasal passages. When the head is lowered, mucus builds up but if you lift your head gravity helps drain mucus, and to keep the airways clear.

According to a review As of 2016, this position also helps with acid reflux, also known as gastroesophageal reflux disease (GERD).

It can prevent tension headaches

Sleeping on your back takes the pressure off your head. The cervicogenic headache, or headache rooted in the cervical spine, begins in the neck and is often mistaken for migraine. Symptoms can include:

  • shooting pain on one side of the head or face
  • stiff neck
  • pain near the eyes
  • pain when coughing or sneezing
  • sensitivity to light and noise
  • blurred vision
  • stomach ache
  • pinched nerves

By keeping your head, neck and spine in a neutral position, you relieve pressure and avoid pain.

Waking up with the sun

When you are face up, you will more easily notice the changes in light. As sunlight enters your bedroom, you can better receive the signal from the sun that it's time to wake up.

You may find this way of waking up more pleasant than the sound of an alarm clock; in addition, the light helps regulate the circadian rhythm, so you can sleep and wake up at optimal times.

Useful accessories

If you want to go back to sleep, make sure you have more pillows and a rolled-up towel handy. Try putting a pillow under your knees or a rolled towel under your lower back. this will help asholding your body in areas with natural curves and relieving pressure from your back. An example is wedge pillows, which can help with head elevation, while a support pillow can go under the knees to support the lower back.

Other tips for a good rest include:

  • a hot drink
  • poor lighting in the hours before bedtime
  • meditation
  • relaxing scents, such as lavender
  • less time in front of the screen before going to bed.

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