What’s the Best Sleeping Position?

Sleeping positions play a crucial role in the quality of sleep you get each night. Whether you choose to lie on your back or stomach, your choice can have good or bad consequences in the morning. Sleep is supposed to heal the body, and without proper conditions, you may be limiting your sleep quality and duration.

In this article, we discuss how your sleeping position affects and benefits your nightly rest.

Common Sleeping Positions

“The importance of posture in facilitating good sleep is often neglected,” notes Dr. Nayantara Santhi. “Just as we all realize the importance of good posture while engaging in daily activities so it is worth paying attention to body posture when sleeping. Back and side sleeping positions are recommended. But each can benefit from a slightly different mattress firmness.”

Each sleeping position has its pros and cons, but there are a few positions that can actually improve your sleep and promote better health.

Side Sleeping

Side sleeping is the most common position, and it’s a good choice for many people. It can help keep your airway open, which may reduce snoring. People with heart failure often find the right side more comfortable, since they tend to feel more short of breath lying on their left side ¹ Verified Source American Heart Association The leading U.S. nonprofit focused on heart and stroke health. See the source .

Some animal research also suggests side sleeping may help the brain clear waste. In a 2015 study in rats, the brain’s waste-clearing system worked most efficiently in the side position ² Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source . Researchers don’t yet know whether this applies to people or affects the risk of diseases like Alzheimer’s or Parkinson’s.

The disadvantage of sleeping in this position is that it can lead to stiff shoulders and tightness in the jaw, and if you aren’t sleeping on a pressure-relieving soft mattress, you may experience hip pain while sleeping on your side.

The Fetal Position

The fetal position is a popular side sleeping position. In this position, you are lying on your side with your legs curled up. A loose fetal position, with your legs drawn up slightly and a pillow between your knees, can help keep your spine aligned ³ Verified Source Mayo Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source .

There are a few consequences of the fetal position. Lying curled up tightly can limit the amount of oxygen that reaches your lungs and diaphragm. Stretch out a bit and keep your abdomen relaxed, so you can breathe while you rest.

To find a comfortable mattress for side sleepers, look at mattresses made with cushioning materials, such as memory foam and latex, and choose a bed that’s medium or medium-soft in firmness to ensure your hips and shoulders are adequately cushioned.

Back Sleeping

Back sleeping is less common than side sleeping. In one study that tracked 664 adults with motion sensors, people spent about 37% of their time in bed on their backs and 54% on their sides ⁴ Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source . Back sleeping is often comfortable for people with back pain, especially with a pillow under the knees, because it helps keep the spine neutral. A medium-firm to firm mattress for back sleeping keeps the spine in alignment.

The downside of sleeping on your back is that it can contribute to snoring and sleep apnea. If your head is resting too low, it can be tough for oxygen to move through the airways.

Raising your head and upper body, for example with a wedge pillow, may help with snoring, although stacking regular pillows isn’t the most comfortable setup. When it comes to the number of pillows you should sleep with, one pillow is best.

Instead of relying on multiple pillows, we suggest a mid-loft pillow for back sleeping.

Stomach Sleeping

Stomach sleeping can flatten or exaggerate the natural curve in your spine and forces you to turn your neck to one side, which can lead to neck and back pain. If you already have a back problem like a herniated disc ⁵ Verified Source MedlinePlus (NIH) The National Library of Medicine’s consumer health information service. See the source , stomach sleeping may make it more uncomfortable.

A herniated disc occurs when one of the soft cushions (discs) between your spinal bones pushes out. It can irritate nearby nerves and cause pain and numbness in an arm or leg. Mattresses for herniated discs can help with comfort, but see your doctor for diagnosis and treatment. If you can’t sleep any other way, a pillow under your hips and lower stomach can reduce back strain ³ Verified Source Mayo Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source .

It’s common for stomach sleepers to experience jaw tightness in the morning. Part of your mouth is usually pressed into your mattress when in this position. Adding an extra pillow under your neck or head for support will ease some of the tension in your jaw, along with choosing a firmer mattress for stomach sleeping.

Best Sleeping Positions

Believe it or not, huge milestones in life can have an impact on our sleeping position. If you just moved in with your partner or recently found out you are expecting, you’ll probably run into some bedtime hardships.

Below, we talk about the healthiest sleep styles for specific needs so you can determine the best sleeping position for you.

Improving Health and Wellness

If you have a medical condition, a different sleeping position may help you feel more comfortable. Talk to your doctor about what’s best for your situation.

Heart Failure

Many people with heart failure feel short of breath when lying flat ⁶ Verified Source National Heart, Lung, and Blood Institute (NIH) Part of the National Institutes of Health, focused on heart, lung, blood, and sleep disorders. See the source , and may sleep better propped up on pillows or with the head of the bed raised ⁷ Verified Source MedlinePlus (NIH) The National Library of Medicine’s consumer health information service. See the source . Research has also found that people with heart failure tend to avoid sleeping on their left side ⁸ Verified Source Journal of the American College of Cardiology The peer-reviewed journal of the American College of Cardiology. See the source , especially those with more enlarged hearts. If you have heart failure, ask your cardiologist which position is best for you, and tell them if you have new or worsening trouble breathing when you lie down.

Sleep Apnea and Snoring

Sleep apnea causes the airways to collapse during sleep, leading to pauses in breathing. When you sleep on your back it is more likely for your tongue and soft tissues to obstruct your airway. Some people only experience sleep apnea while lying on their backs, but it is possible for this condition to occur in every position.

Positioning yourself on your side or elevating your head can help keep your airway open and may reduce snoring and apnea episodes ⁹ Verified Source National Heart, Lung, and Blood Institute (NIH) Part of the National Institutes of Health, focused on heart, lung, blood, and sleep disorders. See the source . Note that sleep apnea can occur in any position, and it needs medical treatment, so if you snore loudly or someone notices you stop breathing during sleep, see a doctor.

Chronic Pain

If you have chronic shoulder or hip pain, try sleeping on your back. Lying on your back takes pressure off your shoulders and hips and makes it easier to keep your spine in a neutral position. A pillow under your knees, and if you need more support, a small rolled towel under your waist, may help ³ Verified Source Mayo Clinic A nonprofit academic medical center known for patient care, research and medical education. See the source . Some people also find a wedge pillow comfortable.

Shoppers who really want to invest in their comfort can also consider an adjustable bed, since being able to raise your head or knees can make some positions more comfortable.

Easing Discomfort During Pregnancy

Second and Third Trimester

During pregnancy, many women find it harder to fall and stay asleep. Finding a comfortable, safe sleep position during pregnancy can make rest easier.

Stomach sleeping becomes uncomfortable as your belly grows. Doctors usually advise sleeping on your side rather than your back after about 20 weeks of pregnancy ¹⁰ Verified Source The Ohio State University Wexner Medical Center An academic medical center known for patient care, research and medical education. See the source , because lying on your back can compress a major blood vessel that takes blood to your uterus ¹¹ Verified Source American College of Obstetricians and Gynecologists The leading professional organization of U.S. OB-GYNs. See the source . If you wake up on your back, just roll onto your side. Ask your OB-GYN or midwife if you have questions.

Side sleeping is the position most often recommended during the second and third trimesters, and either side is fine ¹¹ Verified Source American College of Obstetricians and Gynecologists The leading professional organization of U.S. OB-GYNs. See the source . Many of the best mattresses for pregnancy have a softer feel to enable easy and enjoyable side sleeping.

If you are having trouble sleeping on your side while pregnant, there are some ways to make your transition easier. Try placing a pillow between your legs and under your abdomen. Supportive body pillows for pregnancy will provide you with extra comfort, making it easier for you to fall asleep each night

After Giving Birth

Getting shut-eye once your baby arrives is a common concern for new mothers. After the delivery, your body will need to recover for several weeks, and sleeping in a better position will contribute to postpartum recovery.

If you give birth through a Caesarean delivery (C-section), you should sleep on the back or side. You’ll probably have soreness around your incision for several weeks, and sleeping on your stomach can irritate it. Follow your doctor’s recovery instructions. When you sleep on your side or back it lowers the strain on your abdomen.

To Improve Comfort Amongst Couples

If you and your partner struggle to sleep in harmony each night, you are not alone. Sleeping next to someone can be difficult. Sometimes we hog the bed or toss and turn, disrupting each other’s sleep. Lack of sleep can impact our day-to-day lives and our relationship. Luckily, some positions can make sleep better for couples. (And investing in a motion-isolating mattress for couples never hurts, either.)

One common position among couples is lying side-to-side with backs facing each other. Lying back to back, will provide an adequate amount of space. Also, it allows both of you to enjoy resting on a comfortable mattress without interruptions from one another. You can also try sleeping on your sides and lying face to face, as well, since sleeping face to face can provide some couples with more room to stretch out.

Sleeping flat on your back is also another option you and your partner can try out. Many sleepers prefer this position, but the downside is that back sleeping can worsen snoring and sleep apnea.

Keeping yourself elevated with an adjustable bed or wedge pillow may help, but if snoring persists, try side sleeping and talk to a doctor.

Transitioning to a New Sleep Position

Changing your sleep position may seem difficult, but it’s all about providing your body with the best comfort. The best way to make your bed more relaxing is by providing your joints with extra support.

If you are transitioning to back sleeping, try placing a pillow under your knees once you lie down. The knee support can help keep your spine aligned and may ease lower back discomfort.

If you are a stomach sleeper transitioning to side sleep you should think about sleeping with a body pillow. People who sleep in this position usually like to hug their pillows while sleeping. Pressing a pillow against your abdomen will resemble the feeling of a mattress, providing you with some nostalgia.

Another way you can change your position is by minimizing your movements during sleep. Creating a barrier of body pillows or towels on either side will keep you from moving too much at night. Barriers will also feel more secure while you’re sleeping. This trick works well for those who are trying to sleep on their backs and side.

FAQS

Where do I put my arms when sleeping on my side?

Try to keep your arms around your waist. Many people also like to keep their hands in front of them or close to their head in this position. Do not put your arms flat under your body as you will likely put a strain on your shoulder. Sleeping with your arms raised or around your pillow can add tension and pinch your lower shoulder.

What is the best sleeping position to help posture/fix posture?

Back sleeping can help because lying on your back spreads your weight evenly and makes it easier to keep your spine aligned. Support the natural curve of your spine with a pillow under your knees. Side sleeping with a pillow between your knees is another good option.

What’s the best sleeping position when having a stuffy nose?

If you have a stuffy nose, sleep on your back and if possible, keep your head elevated while you sleep. Using a wedge pillow or adjustable bed frame to keep yourself propped helps gravity drain your nasal passage and keeps your airways open so it’s easier to breathe.

Some people find side sleeping makes one nostril feel more blocked. If that happens, try raising your head instead.

What is the best sleeping position?

There’s no single best position for everyone. Back and side sleeping are both good options for most people because they make it easier to keep your head, neck, and spine neutral. Side sleeping is better if you snore or are pregnant, while back sleeping takes pressure off sore shoulders and hips.

Is it bad to sleep in one position all night?

No. It’s normal to change positions several times a night, and most people do ⁴ Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. See the source . Frequent tossing and turning that wakes you up is different, and it can be a sign that your mattress, pillow, or bedroom setup isn’t comfortable, or of a sleep problem worth discussing with your doctor.

Conclusions

Finding the best sleep position begins with trying out solutions that work best for you. Start by investing in the best mattress, and pair your bed with supportive pillows for your neck and back. One of the best mattresses will make it easier to switch sleep styles and get comfortable in your new sleeping position.

It may feel uncomfortable at first, but we suggest sticking with it and remaining consistent. After a while, your new sleep position will feel more natural. You can even improve your comfort by taking one of the best sleeping positions on an adjustable bed.