4 Tips Every Back Sleeper Needs to Know

When you sleep on your back, your head should be slightly elevated, which prevents pain and discomfort caused by acid reflux. That way, your stomach is below your esophagus, meaning food and acid can’t creep back up toward your throat.

While sleeping on your back does reduce acid reflux, indulging in heavy, fatty or acidic foods too close to bedtime is a bad idea regardless of how you’re sleeping. Try to leave two hours between the time you finish your last meal and when your head hits the pillow.

When you sleep on your back, it’s important that each of your body’s pressure points is supported equally. A mattress with random lumps or soft spots will cause aches and pains. Look for a model that’s firm all over. Or, if a brand-new mattress isn’t in the cards, a solid mattress topper (which you can buy for about $65) will more than suffice.

Despite its benefits, sleeping on your back can put stress on your spine and lower back. Put a pillow under your legs to reduce the pressure and wake up rested and pain-free.