Sleeping on your back is actually on one of the few reasons why a person can trigger sleep apnea. This is why some people need to learn how to stop sleeping on their back and I’m here to guide you with that!
So, how to prevent sleeping on your back? You can train your body to stop sleeping on your back by following these 10 helpful tips below.
- Move your bed next to the wall
- Having a wall that your back can lean on when trying to sleep on your side and a pillow behind your back can prevent you from sleeping on your back.
- Place a pillow behind your back
- Try to use large and heavy pillows that won’t budge easily so you can stay on your side, preventing you from sleeping on your back.
Add more pillows if possible to help keep you in the right sleeping position that you desire.
- Try to use large and heavy pillows that won’t budge easily so you can stay on your side, preventing you from sleeping on your back.
- Sew a tennis ball on the back of your pajamas
- An old tactic that may or may not work for you, by sewing a tennis ball you will feel uncomfortable to sleep on your back, making you sleep on your side.
- Keep a pillow between your knees
- You will prevent certain back pain and feel more comfortable having a pillow in between your knees as you sleep on your side, you won’t feel the need to sleep on your back.
- Try using a hard object instead of pillows
- This method only works for a few people, using a hard edged object which can be painful to bump into when you try to roll and sleep on your back, you will keep sleeping on your sides.
If you are not good at tolerating slight to moderate pain to train your body to sleep on your sides, you can skip this tip. This only works for those who want to learn the hard way.
- This method only works for a few people, using a hard edged object which can be painful to bump into when you try to roll and sleep on your back, you will keep sleeping on your sides.
- Consider using a buckwheat pillow on your back
- It is a pillow that is full of buckwheat seeds which can be harder and heavier than the regular pillows. It will prevent you from sleeping on your sides.
It is also known as the “sobakawa”, a traditional Japanese pillow. Feel free to try it. It’s safer than using any other hard edged object to prevent you from sleeping on your back.
- It is a pillow that is full of buckwheat seeds which can be harder and heavier than the regular pillows. It will prevent you from sleeping on your sides.
- Ask assistance from your partner
- If you have a spouse or any sleeping partner, ask help to keep you sleeping on your sides. They can either corner you to the point that you won’t be able to sleep on your back.
You can also opt to use a divider or a long pillow, also called the “hotdog pillow” in between the two of you so you can get on the narrower side, to prevent you from sleeping on your back.
- If you have a spouse or any sleeping partner, ask help to keep you sleeping on your sides. They can either corner you to the point that you won’t be able to sleep on your back.
- Sleeping on a narrow sofa
- Similar to moving your bed next to the wall, sleeping on a narrow sofa can prevent you from sleeping on your back due to the space.
However, this can end up bringing discomfort to you so only consider this if you are used to sleeping on sofas and narrow spaces.
- Similar to moving your bed next to the wall, sleeping on a narrow sofa can prevent you from sleeping on your back due to the space.
- Use a positioning pillow
- There are now pillows that can keep your neck or head in one place, so if you want to prevent sleeping on your back, a positioning pillow can help you with that.
- Be persistent
- If you catch yourself rolling on your back, correct your position again and again until your body will be “programmed” to prefer side sleeping than back sleeping.
Eventually, your body will end up automatically sleeping on your side and you can try to confirm this by checking which sleeping position you woke up in every morning.
- If you catch yourself rolling on your back, correct your position again and again until your body will be “programmed” to prefer side sleeping than back sleeping.
Jokingly, I own a cat and it’s really funny how she can keep me sleeping on my sides because I don’t want to disturb her! But jokes aside, hopefully these tips will work on you.
Why you need to prevent sleeping on your back
But what are the benefits of not sleeping on your back? Most people are actually back sleepers, so why is it so important to sleep on your sides? Don’t worry, I’ll explain it to you.
Some people simply want to sleep on their sides to avoid back pain or neck pain issues. Sleeping on your sides can also prevent
Some people use a mask for their CPAP treatment and encounter leaks as their mask tends to move more when they sleep on their backs.
There are also people who only needs less air pressure when sleeping on their backs because they can actually breathe better when sleeping on their sides.
When we sleep flat on our back, there is a great chance for our airways to be blocked. For example, our tongue can fall back and block the throat’s airway, causing difficulty in breathing.
However, if you sleep on your side, you can prevent that from happening.
According to observations, people are most likely to experience “higher attacks” of sleep apnea and other sleeping complications when sleeping on their backs.
Some people simply find sleeping on their side much more comfortable than sleeping on their backs so they want to avoid it as much as possible.
When should you prevent sleeping on your back
You should prevent sleeping on your back as soon as you can. Even though back sleeping is common, sleeping on your sides can bring more health benefits for your body than sleeping on your back or stomach.
If you are a snorer, you can potentially stop the snoring if you sleep on your sides. If you also have sleep apnea, you can stop or lessen its severity by sleeping on your sides.
Sleeping on your back all the time can also lead to severe back and neck pain, especially if you are using a pillow that doesn’t keep your head properly elevated.
74% of people are actually side sleepers and sleeping on your side for the night can also prevent waking up with a headache, restless sleep, waking with a dry mouth and more.
Most people find side sleeping the most comfortable position to sleep in. Try to lay down on your back and focus on your breathing, you will somehow notice that it is actually difficult to breathe.
You will catch yourself inhaling deeper than usual, but if you lay on your side, the inhaling gets less deeper than before. However, this is only for most people and things can be different for anyone.
For the best medical advice when it comes to your sleeping position, the wisest choice is by getting a check up and talking to your doctor. They can examine your body in real time and determine what you need best!
What sleeping position is the best
Sleeping on your side is said to be the best sleeping position, however, the definition of “best” sleeping position will be different depending on each person.
Each one of us have different body types and thus we also have different conditions that our sleeping positions can affect. It can either be bettered or worsen.
For example, people with sleeping conditions like sleep apnea are best to sleep on their sides to prevent triggering the condition. Again, sleeping flat on our backs can block the airway and also cause snoring.
Sometimes, it also depends on the person’s preferences themselves. What is medically best for them may not be their personal favorite!
If you want to know what sleeping position is best for you, it’s important that you also know what type of body you have, what kind of bodily pain you are dealing with and such.
Related Questions
Is it bad to sleep with your arms above your head?
No, it usually does not affect your body when you sleep with your arms above your head. If you do feel something negative when you sleep in that position, then you might have to get your health checked.
Normally, sleeping with your arms above the head is harmless to our health. Though, you may experience numbness after a specific amount of time when you don’t move your body or arms.
Is it better to sleep with or without a pillow?
It is better to sleep without a pillow, according to medical studies. Sleeping without a pillow allows your body to be properly stretched and also keeping your head equally leveled with your body.
However, there are also benefits for sleeping with a pillow on. If your pillow keeps your head properly elevated, it can prevent snoring and help you breathe better by not blocking the body’s airways.
Is it bad to sleep with your arm under your pillow?
Yes, sleeping with your arm under your pillow can be bad for your health. Most people also find this the worst sleeping position, but there are still plenty who do this and sometimes they do it unconsciously.
There’s a chance that you will block the blood flowing through your veins and you might also experience numbness due to it. The posture is also not good for your bones and can cause bodily pain throughout the day.
