Did you know that, according to a top sleep expert, sleeping on your back is the healthiest sleep position? It is not only best for spinal health but it can also ease chronic back or neck discomfort. However, this expert also suggests that his back-is-best recommendation isn’t for people with chronic back pain, gastroesophageal reflux disease (GERD), sleep apnea, sinus and breathing issues.

That said, if you don’t suffer from any of the above-listed medical issues and conditions, it is advised that you sleep on your back.

The Benefits of Back Sleeping

Aligns the Spine in an Optimal Position

Generally speaking, as we already mentioned, sleeping on your back is considered the optimal sleep position for your spine, back, or neck discomfort. This is so because when back sleeping the body weight gets evenly distributed across the entire body and avoids unnatural curves in the spine when sleeping.

Helps Prevent Face Wrinkles or Creases

Furthermore, back sleeping is also considered a better beauty sleeping position as it leaves the face unobstructed by blankets or pillows so the skin can breathe normally and repair damage. As a result, sleeping on your back can help prevent wrinkles or creases that might occur because of gravity and compression on the face.

Eases Breathing Issues and Nasal Congestion

Also, if you are wondering which sleep position alleviates breathing issues, back sleeping is certainly the one as sleeping faced up toward the ceiling allows the diaphragm to expand fully. Additionally, it eases nasal congestion which is why sleeping on the back is great for those who suffer from snoring or stuffiness.

Helps Prevent Sudden Infant Death Syndrome (SIDS)

Last but not least, remember that back sleeping is not only a recommended but an obligatory sleeping position for babies because it helps prevent sudden infant death syndrome (SIDS). Research points out that the SIDS risk is the highest for babies who sleep on their sides and then fall onto their stomachs.

Things to Consider When Sleeping on Your Back

Now, what’s the best way to sleep on your back? Namely, there are a couple of things to consider if you want to reap all the benefits of back sleeping, including:

Mattress

When sleeping on your back you should ensure that your mattress is relatively firm to maintain the optimal spine’s alignment. A medium-firm to firm mattress will provide lower back pressure relief while supporting the hips and keeping them aligned with the shoulders.

Pillow

Back sleepers should stay away from high loft pillows which are ideal for side sleepers and low loft pillows which are perfect for stomach sleepers. Indeed, they use and opt for a medium loft pillow that keeps the head, neck, and back in neutral alignment, and a medium firmness that offers the proper support.

The Risks of Back Sleeping

There are some reasons why back sleeping may not be the ideal sleep position for you. For example, pregnant women should avoid back sleeping, especially in the third trimester as it is both uncomfortable and risky as the weight of the uterus can put too much pressure on the major blood vessels, intestines, and spine.

Also, back sleeping isn’t the go-to sleep position for those who suffer from back pain or sacroiliac joint pain as sleeping with the legs straight might put extra stress on the joint. But, if you do prefer sleeping on the back, you can try placing a pillow under the knees to get the natural back curve, which can also alleviate low back, hip, and knee pain.