How to Sleep on Your Back (Yes, You Can Train Yourself)

Lindsey Metrus

If you sleep on your side or your stomach (or just kind of toss and turn every few hours), you're in the majority. Only 8% of people sleep on their back, which is the ideal sleeping position (and, ironically, the most difficult position to stay in). When you fall asleep face-up, your weight is evenly distributed across your skeletal frame, meaning less pressure on your spine. It's also the optimal position for those with acid reflux, as it helps prevent backup in the esophagus by keeping your head elevated. 

But if science alone isn't enough to convince you to make the effort to sleep mummy-style, perhaps Kim Kardashian West's dermatologist will light the fire: Harold Lancer, MD, says, "Try to sleep on your back; it doesn’t just benefit your face, but other areas of your body, like the chest, from potential wrinkles."

Smooshing your face and chest into the pillow and the sheets quite literally crinkles the skin, so laying still and upright will prevent that. Fluid also tends to build up in your face at night when you sleep on your sides, so lying parallel to the ceiling will help it to drain, which means less puffiness. Have we swayed you yet?

The benefits abound, but sleeping on your back is certainly easier said than done. It's our body's natural inclination to move about while we sleep, but with time, you can actually train yourself to do be a back-sleeper. Read on to learn how. 

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