But like other sleep positions, it still has its pros and cons. Read on if you\u2019re already a back sleeper and would like to improve your sleep\u2014or if you\u2019d like to train yourself to become a back sleeper<\/a>.<\/p>\n\n\n\n \u201cWhile they may change positions somewhat throughout the night, those categorized as \u2018back sleepers\u2019 spend the majority of their time spent sleeping on their back,\u201d says Radermacher.<\/p>\n\n\n\n There are a couple of different types of back-sleeping positions\u2014and at times, they can give away aspects of your personality<\/a>.<\/p>\n\n\n\n \u201cSomeone who sleeps in the \u2018soldier\u2019 position sleeps on their back, arms straight down at their sides and legs extended, as though standing at attention,\u201d Radermacher says. \u201cThe soldier position is generally associated with quiet, reserved personalities.\u201d<\/p>\n\n\n\n Just as the name implies, the starfish sleeping position is on your back but with your arms overhead and legs spread out like a starfish.<\/p>\n\n\n\n \u201cPersonality-wise, starfish sleepers tend to be more outgoing and make friends easily,\u201d Radermacher observes. \u201cIf you have shoulder problems, it\u2019s probably best to avoid this position as it tends to put pressure on the nerves, muscles, and ligaments in the shoulders.\u201d<\/p>\n\n\n\n There are some benefits of being a back sleeper. According to Radermacher, the top ones include:<\/p>\n\n\n\n According to Radermacher, there are some downsides to sleeping on your back: <\/p>\n\n\n\n Additionally, if you\u2019re wondering about sleeping on your back while pregnant, you should know experts prefer pregnant people to sleep on their sides with bent knees. This tends to be more comfortable than back sleeping and promotes healthy circulation as well.<\/p>\n\n\n\n If you want to make the most of your back sleeping each and every night, read on for Radermacher\u2019s top tips. <\/p>\n\n\n\n Find the perfect mattress for back sleepers at Saatva<\/p>\n \n Our flagship luxury mattress is expertly engineered with coil-on-coil construction for durability, a layer of memory foam for enhanced back support, and a cushiony Euro pillow top for extra comfort.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n This hybrid mattress combines the pressure-free support of natural latex with the classic innerspring feel. Handcrafted with pure materials for the ultimate in cool and healthy sleep.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n This memory foam hybrid mattress features the perfect balance of body-contouring and responsive feel. Enjoy the innovative cooling system, which prevents overheating.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n\n\n\n\n\n \u201cIn general, when it comes to mattresses, the firmer the better for back sleepers<\/a>,\u201d Radermacher says. \u201cIf your mattress is starting to sag (this happens more quickly for traditional memory foam mattresses), consider upgrading to a firm(er) mattress to rest your body on.” <\/p>\n\n\n\n Radermacher recommends hybrid mattresses<\/a> to get the best of both memory foam and innerspring mattresses.<\/p>\n\n\n\n Radermacher says any medium-loft (height) pillow that keeps your head in a relatively neutral position while supporting your neck is a good back sleeper pillow choice.<\/p>\n\n\n\n \u201cShredded memory foam fill tends to keep its shape better than down or buckwheat,\u201d he says. \u201cAnd in general, back sleepers should aim for pillows<\/a> on the firmer end of the pillow spectrum.\u201d<\/p>\n\n\n\n If you suffer from neck pain, it may be worth trying a cervical contour or orthopedic pillow, Radermacher adds. Contour pillows have bolsters, or cylinder-shaped sections, that nestle into the natural forward curve of your neck for extra support.<\/p>\n\n\n\n Preferably with a pillow or foam wedge under your knees and lower buttocks, which promotes the normal curve of the lumbar spine and allows the muscles in the lower back to relax.<\/p>\n\n\n\n If you\u2019re wondering how to sleep on your back if that\u2019s not your regular sleeping position, Radermacher offers some \u201ctraining\u201d tips:<\/p>\n\n\n\n \u201cIn general, back sleepers shouldn\u2019t try to go pillow-less,\u201d Radermacher says. \u201cYour neck needs at least some support if you\u2019re lying in the same position for eight hours at a time.\u201d<\/p>\n\n\n\n Radermacher says while sleeping on your back, position your pillow beneath your head and neck but not your shoulders. \u201cYour shoulders should never be <\/em>on <\/em>your pillow,\u201d he says. \u201cInstead, tuck your pillow just above and around your shoulders.\u201d<\/p>\n\n\n\n Saatva offers a wide range of high-quality mattresses<\/a> and pillows<\/a> suited for back sleepers. All of our mattresses come with a 365-night home trial and lifetime warranty so you can try one out before deciding if it’s right for you. <\/p>\n\n\n\nWhat is a back sleeper?<\/h2>\n\n\n\n
Types of back sleepers<\/h2>\n\n\n\n
Soldier<\/h3>\n\n\n\n
Starfish<\/h3>\n\n\n\n
Benefits of back sleeping<\/h2>\n\n\n\n
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Drawbacks of back sleeping<\/h2>\n\n\n\n
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Best sleep tips for back sleepers<\/h2>\n\n\n\n
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![\"saatva](\"https:\/\/blog-staging.saatva.com\/wp-content\/uploads\/2022\/12\/saatva-classic-1024x515.jpg\")
\n <\/a>\n\n \n Saatva Classic Innerspring Mattress<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog-staging.saatva.com\/wp-content\/uploads\/2023\/01\/latex-hybrid-1-1024x515.jpg\")
\n <\/a>\n\n \n Latex Hybrid Mattress<\/a>\n <\/h4>\n\n \n
![\"saatva](\"https:\/\/blog-staging.saatva.com\/wp-content\/uploads\/2023\/04\/memory-foam-hybrid-1024x515.jpg\")
\n <\/a>\n\n \n Memory Foam Hybrid Mattress<\/a>\n <\/h4>\n\n \n
Best mattress for back sleepers<\/h2>\n\n\n\n
Best pillow for back sleepers<\/h2>\n\n\n\n
FAQs<\/h2>\n\n\n\n
How should a back sleeper sleep?<\/h3>\n\n\n\n
How do I train myself to sleep on my back?<\/h3>\n\n\n\n
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Should a back sleeper use a pillow?<\/h3>\n\n\n\n
Where should your pillow be placed when you sleep on your back?<\/h3>\n\n\n\n
Shop mattresses and pillows for back sleepers at Saatva<\/h2>\n\n\n\n