Best Sleeping Positions

The Best Sleeping Position for You

The best sleep position is one that promotes healthy spinal alignment Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source from your hips all the way to your head. What that looks like for you depends on your health situation and what you find comfortable.

Having said that, there are some positions that are considered healthier than others. Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these positions, it’s easier to keep your spine supported and balanced, which relieves pressure and enables your muscles to relax and recover.

However, spinal support is just one part of the equation. Your sleeping position can also have effects on a range of health issues, including sleep apnea, acid reflux, and pain.

Best Sleeping Position for Sleep Apnea

Sleeping on your side or stomach is typically best for sleep apnea Trusted Source Medscape Reference Medscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education. View Source . In contrast, sleeping on your back is the worst for obstructive sleep apnea (OSA). Trusted Source Frontiers Frontiers is one of the largest and highest-cited publishers in the world and has information on more than 600 academic disciplines. View Source When you lie on your back, gravity can pull your tongue and soft tissues around your throat into a position that blocks your breathing. Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source

For some people, back sleeping is a major factor behind disrupted breathing. This is known as positional obstructive sleep apnea, and some studies estimate that it affects around half of people with OSA. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source In fact, some people only have symptoms when they sleep on their back. Trusted Source Wiley Online Library Wiley Online Library is one of the largest and most authoritative collections of electronic journals published by Wiley, as well as a vast and growing collection of reference works and other books. View Source

Because of this, switching to a side or stomach sleeping position can reduce symptoms for many people with OSA. Some people even use special devices designed to discourage back sleeping at night. 

There’s also some evidence that raising the head of the bed can reduce breathing interruptions. Trusted Source BMC Anesthesiology View Source This may be a useful step for those who find it difficult or impossible to avoid sleeping on their back. 

If you use a CPAP or another positive airway pressure (PAP) device to treat sleep apnea, your sleeping position can influence how you choose a mask.

For people with central sleep apnea (CSA), a less common type of sleep apnea, side sleeping is usually the best position, but this is not as beneficial for OSA. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Best Sleeping Position for Heartburn and GERD

If you deal with heartburn or gastroesophageal reflux disease (GERD), sleeping on your left side is usually the best position. Trusted Source Journal of Clinical Sleep Medicine (JCSM) JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine. View Source This position helps make it harder for stomach acid to reach the junction between the stomach and esophagus. Trusted Source World Journal of Clinical Cases View Source

Conversely, sleeping on your right side or flat on your back can make GERD symptoms worse, as these positions make it easier for stomach acid to flow up into the esophagus.

Another way to get relief is to elevate the head of your bed by about six inches. Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source This incline allows gravity to help keep stomach contents down while you sleep. Sleeping on your left side with the head of the bed raised offers the biggest benefit.

Best Sleeping Position for Back Pain

The best sleeping position for lower back pain is on your side with your knees slightly bent. Trusted Source Cureus Journal of Medical Science View Source Putting a small pillow between your knees may take additional strain off of your lower back. Choose a pillow with a loft, or thickness, that matches the distance between your neck and your shoulder. This allows your entire spine to stay in a neutral position, and that spinal alignment helps reduce neck and back pain.

Best Sleeping Position for Neck Pain

For many people, back sleeping is the best sleep position for neck pain because it reduces overactivity Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source of the muscles around your neck. When lying on your back, try to keep your arms in similar positions so that you don’t put more pressure on one side of your body. Use a relatively low-loft pillow or a pillow with a divot that holds your neck in a neutral position.

Sleeping on your side can also help limit neck pain, as long as you have a supportive pillow. In any position, try to make sure your pillow cradles your neck without an exaggerated angle tilting up or down. 

Best Sleeping Position for Hip or Knee Pain

Both hip and knee pain can have many causes, and the ideal sleep position can depend on the underlying problem. That said, experts often suggest sleeping on your side with a pillow between your knees to reduce hip pain Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and knee pain Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Some people find that this position keeps the hips, pelvis, and spine aligned, easing pressure on joints and muscles.

Be careful, though, because sleeping on your side can put more pressure on your hip. Trusted Source Cureus Journal of Medical Science View Source If you have hip pain on only one side, try sleeping on the other side. 

If you have knee pain and prefer to sleep on your back, placing a pillow under your knees may be helpful. It can reduce pressure from the mattress that pushes your knee into a fully extended or locked position. 

Best Sleeping Position for Pregnancy

Experts recommend that those who are pregnant sleep on their left side with the knees bent Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source . This posture improves circulation, making it easier for nutrient-rich blood to reach the placenta, and can help reduce pressure on the liver and lower back. It may also help ease swelling in the legs, feet, and hands.

If you experience discomfort sleeping on your left side during pregnancy, you can switch to your right side now and then to relieve pressure on your left hip. You can also reduce tension by placing pillows under the belly, between the legs, and at the small of the back.

Best Sleeping Position for Stuffy Nose

If you’re coping with allergies or a stuffy nose, use pillows to prop up your upper back so you’re in a more upright position. This positioning helps your airways stay open and may help drain your nose. Avoid lying flat on your back, as that may increase nasal congestion Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Best Sleeping Position for Avoiding Wrinkles

Conventional wisdom holds that back sleeping is the best position to help prevent wrinkles. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source When you lie on your back, your face doesn’t press against the pillow. This reduces the risk of your face’s skin creasing and compressing, which may lead to wrinkles over time. 

However, there are limited studies on sleep wrinkles. Some research has found few differences in the faces of people who sleep on their side. Trusted Source Wiley Online Library Wiley Online Library is one of the largest and most authoritative collections of electronic journals published by Wiley, as well as a vast and growing collection of reference works and other books. View Source Many other factors affect the development of wrinkles, including things unrelated to your sleep position, such as sun exposure and genetics. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Sleeping on Your Side

As children, we split our nights by sleeping in multiple positions, but by adulthood, a clear preference for side sleeping emerges. In fact, it’s estimated that more than 60% of adults sleep on their side. The flexibility of our spine decreases as we age, which may make the side sleeping position more comfortable for older adults. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

When side sleeping, you want to try to keep your spine in a straight, neutral line from your neck to your hips. Use a pillow that fills the space between your head and the mattress so your neck isn’t bent too far up or down. 

Try to keep your body on an even vertical plane so that you’re not twisting, which can strain your shoulders and back. Many side sleepers like to put a thin pillow between their knees, which helps hold the hips in a more aligned position. It can also reduce pressure in the lower back. 

Try out these strategies and, if needed, make small modifications to find a position that feels comfortable and enables you to wake up without aches and pains.

Drawbacks to Sleeping on Your Side

Side sleeping may not be right for people with shoulder pain or those who are worried about facial wrinkles.

Side sleeping can lead to soreness or tightness in your shoulders Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , so it’s good to shift positions occasionally and use the most appropriate pillow and mattress. Ensure your mattress has enough “give” to properly cushion your hips and shoulders so that there isn’t excess impact or pressure. 

Some evidence suggests that side sleeping can contribute to facial wrinkles Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , since your face is pressed against the pillow, stretching and compressing the skin. However, not all research has found side sleeping to be associated with wrinkles.

Sleeping on Your Left Side vs. Right Side

If you’re already a side sleeper and want to go for that gold star, opt to sleep on your left instead of your right side. Because of how it positions your internal organs, experts recommend the left side for people with acid reflux or gastroesophageal reflux disease (GERD). Sleeping on the left side is also suggested for pregnant people. 

Sleeping on Your Back

Lying on the back is the second most popular sleep position. When you’re flat on your back, it’s often easier to keep your spine in alignment and to evenly distribute your body’s weight, preventing aches in the neck, shoulders, or lower back.

When lying on your back, you want to maximize support for your lower back. For some people, it helps to put a thin pillow under the small of the back or under the knees. The goal is to reduce stress in the lumbar area. 

Use a pillow that supports the natural curve of your neck without being excessively high. Your shoulders should lie flat, and you can rest your arms at your sides or on your torso. Try to keep your arms in the same position to reduce asymmetrical strain on your neck muscles.

While there are some concerns that can arise from back sleeping, elevating the head of your bed may help alleviate them. For example, raising your upper body may reduce snoring, acid reflux, and congestion from a stuffy nose or allergies.

Drawbacks to Sleeping on Your Back

The back sleeping position is not recommended for:

• Pregnant people
• People who snore or have sleep apnea
• People with some types of back pain
• People with GERD or acid reflux
• Heavier adults
• Older adults

Back sleeping is the worst sleeping position for people with snoring and sleep apnea, as it leaves you susceptible to airway collapse. For most people with obstructive sleep apnea, the severity of symptoms increases when back sleeping. Especially as we grow older or heavier, it becomes harder to breathe while lying on our backs due to the pressure of gravity on the body.

Also, while some people feel comfortable and aligned in a back sleeping position, others find that it increases back pain. Depending on the firmness of your mattress, a small gap can form between your lower back and the mattress surface, leading to tension in the lower back. You can resolve this by placing a thin pillow in that area or by placing a pillow under your knees. Either way, you’ll relieve pressure while supporting the natural curvature of your spine. You can also switch between back and side sleeping throughout the night.

The back sleeping position is not recommended for pregnant people, because the weight of a growing baby on veins and blood vessels can limit blood flow through the body. Trusted Source American College of Obstetricians and Gynecologists (ACOG) ACOG is a membership organization dedicated to the advancement of women’s health care through continuing medical education, practice, and research. View Source Studies are inconclusive about whether back sleeping during the third trimester poses any risk to a fetus. Trusted Source Oxford Academic Journals (OUP) OUP publishes the highest quality journals and delivers this research to the widest possible audience. View Source Trusted Source Oxford Academic Journals (OUP) OUP publishes the highest quality journals and delivers this research to the widest possible audience. View Source Some have argued that it can increase the risk of stillbirth, but other research has found no effect. Trusted Source Journal of Clinical Sleep Medicine (JCSM) JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine. View Source  

Sleeping on Your Stomach

Lying face-down is the least popular sleep position. Research suggests we spend less than 10% of our night sleeping in this position. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source Stomach sleeping does have a few potential benefits, however. Namely, it can avoid some issues related to back sleeping, such as a greater risk of snoring.

Drawbacks of Sleeping on Your Stomach

The stomach sleeping position comes with several drawbacks and is not recommended for most people. In particular, the following people should avoid sleeping on their stomachs:

• Pregnant people
• People with neck or back pain
• People worried about wrinkles

The stomach position provides the least back support of all sleeping positions and increases pressure on the spine, sometimes causing pain upon waking up. In order to sleep on your stomach, you usually turn your head to one side, invariably twisting your neck and head out of alignment with the rest of your spine. 

If your mattress isn’t firm enough, your stomach and hips will sink into the mattress, uncomfortably pulling your spine into a U-shape. This kind of asymmetrical sleep posture can negatively impact your spine over time. Also, sleeping on your stomach may contribute to facial wrinkles since your face is pressed against the pillow or the surface of the mattress.

“Stomach sleeping can exacerbate back pain, especially in the lumbar region, as the spine tends to overextend in this position. A firmer mattress may help, but side or back sleeping is often a better alternative.”

Dustin Cotliar, MD, MPH

Physician

How to Sleep Better on Your Stomach

Without the right pillow and mattress, it’s easy for the stomach sleeping position to cause aches and pains. However, it is possible to sleep well in this position. If you enjoy sleeping on your stomach, try using a very thin pillow or no pillow at all. This way, you can avoid tilting your neck back and up, which creates further spinal misalignment and discomfort. 

You can also try placing a thin pillow under your hips to further even out the spine and relieve pressure. In addition, having a firm mattress can prevent some of the spinal alignment issues that come from sleeping on your stomach.

Other Sleeping Positions

Side sleepers, back sleepers, and stomach sleepers account for the majority of the population, but they don’t represent everyone. Many people swap positions multiple times throughout the night. We call these combination sleepers or hybrid sleepers.

Other positions that might resonate with you include variations on the three detailed above.

• Fetal position: This is a more curled-up version of side sleeping. It’s named after the way babies grow in the womb.
• Freefall: This is a variant of stomach sleeping with your hands wrapped around or under your pillow and your head turned to the side.
• Yearner: In this version of side sleeping, your arms and legs are stretched out in front of you, like you’re reaching for something. You may have noticed your dog likes to sleep this way.
• Soldier: This is a type of back sleeping but with your arms held straight against your sides, as if you’re standing at attention (horizontally, of course).
• Starfish: In the starfish style of back sleeping, your limbs are extended in every direction as far as they go.
• Log: This type of side sleeping involves no bending at the waist, knees, or elbows.
• Cliffhanger: This is when couples sleep on opposite sides of the bed, right up against the edges, with their backs toward each other. 

Changing Your Sleep Position

Should you change your sleep position? Each sleep position has benefits and drawbacks. If you’re starting to think that a different one might be better for your comfort or health, you might be wondering whether it’s actually worth trying to make a change.

Unfortunately, there’s no one-size-fits-all answer. There can be benefits to adopting a new sleeping position. For some conditions, like obstructive sleep apnea, changing your sleep position can make a real difference. In one small study of older adults with back pain, people who adjusted their position for better back support saw noticeable pain relief in just four weeks. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

However, it’s not easy to switch away from your natural sleeping position. Even if you fall asleep in a new position, you may revert back to your old position during the night. And if the new position makes it harder to get comfortable, it could end up being harder to get a good night’s sleep.

“Your sleeping position can change throughout the night. Allow yourself freedom of movement and your body will naturally find the best position without disturbing your sleep.”

Brandon R. Peters, MD, FAASM

Sleep Physician, Sleep Psychiatry Expert

If you do want to try a new sleep position, just know it may take some time to adjust. You might want to consider extra pillows to help position your body or products designed to facilitate a specific sleep posture. No matter what position you ultimately go with, make sure you have the best mattress and pillow for optimal support.

In the end, the best sleep position for you is whichever one enables you to enjoy restful sleep and to wake up in the morning feeling refreshed and free of aches and pains. If that describes your current sleep position, don’t feel forced to change it. If you think a new position might make sleep more comfortable for you, though, go ahead and give it a try.

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