Getting enough good quality sleep is important for your brain, mood, and overall health. ( 1 ) Your sleeping position plays a vital role in helping with and preventing issues such as back pain, snoring, and trouble getting comfy while pregnant. ( 2 ) If you’re looking to improve your overall sleep experienc, beyond investing in the best mattress for you, understanding the benefits and drawbacks of different sleeping positions is a great place to start.
This article explores the most common sleeping positions, including side sleeping, back sleeping, stomach sleeping, and the fetal position, and guides you through the benefits and potential downsides of each to find what works best for your body and health needs. We’ll also provide some practical tips to make each position more comfortable so you can get better sleep starting tonight.
Meet the expert
Dr. Soma Mandal , a board-certified internist, specializes in midlife women’s health. She lends her extensive expertise to our guide on the best sleeping positions. Her unique perspective is grounded in an extensive medical background, as she completed her residency at NYU Langone Medical Center and earned a prestigious research fellowship in evidence-based medicine at the University of Oxford, England. Her contributions ensure our recommendations are scientifically sound and practical so you can readily achieve a better night’s rest.
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What is the best sleeping position?
Sleeping positions that cause back and neck pain interfere with quality sleep and, in turn, increase pain, leading to a vicious cycle. ( 2 ) The best sleeping positions keep your spine aligned, whether side sleeping or back sleeping, depending on your body, mattress, and pillow setup. ( 3 )
The best sleeping position will depend on your health needs, body type, and personal comfort. Some people find relief from back pain and acid reflux by sleeping on their side, while others might prefer sleeping on their back to reduce snoring and wrinkles. ( 4 , 5 )
The most common sleeping positions include the fetal position, side sleeping, stomach sleeping, and back sleeping. Of these, side sleeping is the most popular and is also a top recommendation for contending with several issues that can disrupt sleep. ( 6 ) It’s worth noting, however, that you’ll likely switch sleeping positions many times throughout the night.
Sleeping on your side
Experts recommend side sleeping for several health reasons. It’s typically the best position to sleep in to reduce snoring and alleviate sleep apnea symptoms since it helps the airways open. ( 7 ) It’s also beneficial for dealing with back pain since it helps maintain natural spinal alignment. ( 8 )
Pregnant women often find side sleeping, especially on the left side, to be the most comfortable. ( 9 ) While a 2019 research review published in eClinicalMedicine found no benefit between sleeping on either the right or left side, some experts recommend sleeping on the left side during pregnancy to improve circulation, avoid heartburn, and reduce pressure on the liver. ( 10 , 11 , 12 )
Although side sleeping is popular and highly recommended, it does have some potential drawbacks. Pressure on the shoulder and hip areas in this position can cause shoulder pain for some people. ( 13 )
If beauty sleep is your goal, it’s worth noting that sleeping on one side consistently can result in wrinkles and sagging skin from repetitive compression. You can combat these issues by using a supportive pillow and occasionally switching sides to distribute the pressure on your shoulders and face more evenly. The firmness of your mattress and how you position yourself with pillows will also make a difference.
Sleeping on your back
According to research, sleeping on your back, known as the supine position, is the second most popular sleeping position. ( 6 ) It’s ideal for many people, and some experts say it’s best for optimal spinal alignment because it distributes weight evenly, reducing pressure points and accommodating the spine’s natural curve. ( 14 )
For people with neck pain, who often have trouble getting enough quality rest, back sleeping can make a significant difference when paired with a supportive pillow that keeps the neck in a neutral position. Similarly, sleeping on your back might feel best if you have hip pain since it puts minimal pressure on the hips. ( 15 ) If you have nasal congestion from allergies or illnesses, sleeping on your back using pillows to prop up your upper body helps drain nasal passages that get blocked when lying down. ( 16 )
Sleeping on your back is not suitable for everyone, especially people with sleep apnea or those prone to snoring, who may find that this position makes their symptoms worse. ( 17 ) When lying on your back, the tongue and soft tissues can fall backward, obstructing your airway and causing breathing difficulties. If you struggle with GERD, sleeping on your back can allow stomach acid to flow back into the esophagus, so sleeping on your side or propping yourself up is best if you have this condition. ( 18 )
Lastly, those who are pregnant shouldn’t sleep on their backs since gravitational pressure can impede blood flow and cause back pain, digestive issues, and breathing problems. Instead, try sleeping on your side, propped up with pillows for comfort. ( 19 )
Sleeping on your stomach
Sleeping on your stomach is generally not a good idea because it puts too much stress on the spine. One potential benefit is that it can help reduce snoring and relieve some sleep apnea symptoms by keeping the airways more open. ( 20 ) Other research shows stomach sleeping during severe colds, respiratory infections, and viruses like COVID-19 might relieve pressure on the lungs, allowing them to expand fully, but more evidence is needed. ( 21 )
That said, stomach sleeping is considered by most to be the worst option. It can lead to neck and back pain due to the unnatural position of the spine and the strain on the neck from your head turning to one side. ( 8 ) Stomach sleeping is also a position that can contribute to facial wrinkles and sagging skin over time due to the constant pressure on the face. If you do sleep on your stomach, using a thin pillow or no pillow at all can help, but try a different sleeping position if possible. ( 5 )
Fetal position
The fetal position, where you curl up on your side with your knees drawn towards your chest, is one of the most popular sleeping positions. It can be particularly beneficial for pregnant women since it improves circulation to the fetus and reduces pressure on the liver. ( 22 )
Sleeping in the fetal position is similar to side sleeping. It can also reduce the likelihood of snoring and sleep apnea symptoms by keeping the airways open ( 7 ). If you experience lower back pain, it can help your spine align naturally and relieve or prevent symptoms. ( 2 )
However, there’s a knack to sleeping in the fetal position—curling up too tightly can restrict deep breathing and may lead to stiffness or soreness in the morning, particularly in the joints and muscles. This position can also put pressure on the abdomen, which might not be comfortable for everyone. Avoid curling your body too tightly and use a supportive pillow for proper head and neck alignment. Switching sides now and again is a good idea to avoid discomfort from staying in a position too long, so pressure is distributed more evenly on your body. ( 19 , 15 ) After all, not even the best luxury mattress can trump sleeping in a position that leads to discomfort.
How to find the best sleeping position for you
No single sleep position is ideal for everyone, but some are more beneficial than others. The best sleep position supports the natural curve of your spine, especially at the neck. Any position that doesn’t help you this way is one you should avoid. ( 23 )
However, that isn’t always easy. Though you can choose the sleeping position you fall asleep in, during sleep, you’ll likely switch positions quite a few times, unconsciously changing sleep positions to reduce discomfort and improve blood flow.
Research shows an average change in sleep positions of 1.6 times per hour, though this number decreases with age. ( 6 ) Since you’ll spend more time in a single sleep position on average as you get older, you might feel the consequences of a poor position that you held for too long during the night. Your best bet is to find a position that provides relief from any pain and helps you drift off to sleep the easiest.
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FAQs
Which position is best to sleep in?
The best position to sleep in is one that supports neck and spine alignment and helps you find a comfortable way to drift to sleep. Side sleeping, including the fetal position, is typically thought to be superior, followed by sleeping on your back. Stomach sleeping is not recommended. ( 20 )
Is it better to sleep on your left or right side?
Sleeping on your left side is generally better for those with heartburn or acid reflux, as it helps reduce these symptoms by improving digestion. ( 24 ) Some research shows sleeping on the right side provides better sleep quality and leads to more slow-wave sleep than the left side, while sleeping on the left side results in more REM sleep, though more research is needed to draw conclusions. ( 3 )
What is the healthiest sleeping position?
The healthiest sleeping position for you depends on your health status and needs. Most people sleep on their side, which is also thought to be the best position for spinal alignment. However, some people do better when sleeping on their backs, so long as they can maintain a neutral spine with supportive bedding, including their mattress and pillows. ( 5 , 15 )
What position is not good for sleeping?
Sleeping on your stomach is generally not recommended because it does not allow for proper spinal alignment. Poor spinal alignment and pressure on the neck can cause neck and back pain. ( 20 )
Which side is better to sleep on for your heart?
For heart health, sleeping on the right side may be best, especially for people with heart conditions, as it avoids putting pressure on the heart. Research shows that when you lie on your left side, gravity pulls the heart downwards in your chest, causing lower heart pressure and changes in the electrocardiogram. On the right side, the heart is held in place by the lungs and the mediastinum, so there’s more room for blood flow. ( 25 )
Our experts
Dr. Soma Mandal
Dr. Mandal is a board-certified internist and is considered one of the top physicians in midlife women’s health. She has helped thousands of women navigate aging and reinvent themselves. Her mission is to empower women with the latest knowledge, tools, and resources to make the forties and fifties plus, fabulous.
She has been selected by her peers to Castle Connolly Top Docs, New York Top Doctors, Inside Jersey Top Doctors and Millburn- Short Hills Super Doctors.
Dr. Mandal completed an internship and residency at NYU Langone Medical Center and a prestigious research fellowship in evidence based medicine at the University of Oxford, England. She practices at a thriving practice in Summit Health, New Jersey.
Krista Manning
Krista Manning is an accomplished medical copy editor and fact-checker who stands out in the pharmaceutical, health, and wellness domains. With a meticulous eye for detail and a command of medical language, Krista ensures the accuracy and clarity of content. Beyond her professional expertise, Krista is an advocate for mental health awareness. Recognizing the crucial intersection of psychological and physical well-being, she actively contributes to projects that promote mental health awareness within the healthcare narrative. Krista’s commitment extends beyond the pages she edits, emphasizing the holistic nature of health communication.
Rachel MacPherson, CPT, CSCS, CENS
Fortune Recommends Writer