The Best Sleep Position For Your Health

Published: Oct 23, 2023
Updated: Sep 16, 2024
The Best Sleep Position For Your Health
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    Whether you find yourself dozing off sprawled out on your back or comfortably curled up in a ball, the way you position yourself during sleep significantly influences the quality of your sleep. Understanding your body becomes crucial in determining the best sleeping position

    Especially if you struggle with back pain, heart conditions, snoring, sleep apnea, or wrinkles, choosing the right sleeping position can make a world of difference!

    Key Takeaways
    Sleeping position significantly influences the quality of your sleep.
    Individuals with diverse health concerns should select specific sleep positions tailored to their unique conditions and needs.
    Sleeping on the back alleviates lower back pain and improves overall posture.
    Left-side sleeping position is recommended for pregnant women, aids digestion, and reduces snoring.
    Stomach sleeping may reduce snoring but carries risks of neck strain and potential sleep apnea.
    Fetal position promotes spinal alignment and reduces snoring, with considerations for joint discomfort and restricted breathing.

    What is the Best Sleeping Position?

    Among different types of sleeping positions, there are side, back, fetal and stomach sleepers.

    However, experts say sleeping on the side or back is more beneficial than sleeping on the stomach. According to the study, side sleeping is the most common sleep position – approximately 74%! A side sleeper sleeps on the left or right side of their body. They often prefer fetal position as they find confort in this position.

    Discover in the next paragraphs specifics about all the sleeping positions and learn how they affect health.

    1. Back Sleeping

    Back sleeping, also known as the supine position, is characterized by lying on your back, which relaxes all back muscles and maintains a natural neck position. There are two common variations of back position:

    1. Starfish Position: Arms spread out.
    2. Soldier Position: Arms straight down by your sides.
    back position or supine position is one of the best sleeping positions for your health

    To ensure the best neck posture, opt for a comfortable pillow with a height of about a fist’s length. However, it’s crucial to note that gravity, pushing the tongue backward, can lead to poor ventilation, potentially promoting snoring. Despite this drawback, considering the numerous advantages and benefits for both sleep quality and overall health, back sleeping remains a highly recommended position. Discover why back sleeping stands out as one of the optimal choices for a good night’s sleep.

    Best Sleeping Position for Lower Back Pain

    When it comes to finding relief from lower back pain, one option you can consider is sleeping on your back. Back sleeping, also known as a supine position, can help alleviate pressure on your lower back and provide relief from discomfort. By lying flat on your back, you can maintain a neutral spine position, which can help reduce strain on the muscles and joints in your lower back.

    Doctor’s tip
    Placing a pillow under your knees can further support your back and promote proper spinal alignment. However, it’s important to note that back position may not be suitable for everyone, especially those with sleep apnea or breathing problems.
    Dr. Wei Cui
    Internal Medicine Physician and Applied Psychologist

    Best Sleeping Position to Improve Posture

    Sleeping on your back allows your spine to maintain its natural alignment. It can reduce the risk of back and neck pain. This position evenly distributes your body weight, preventing pressure points. It promotes a more comfortable sleep.

    Best Sleeping Position to Prevent Wrinkles and Face Aging

    Back sleeping can help prevent skin irritation and wrinkles caused by contact with the pillow. Unlike side sleeping or stomach sleeping, which can cause friction and pressure on the face, sleeping on your back allows your skin to remain in a neutral position, minimizing the development of wrinkles.

    Best sleeping position for breathing

    Sleeping on the back facilitates the expansion of your airways, easing the process of breathing and decreasing the chances of snoring. Back sleeping also acts as a preventive measure against the collapse of soft tissues in the throat, a factor often linked to snoring and sleep apnea.

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    2. Side Sleeping

    Sleeping on the side offers several benefits for improving your sleep quality. When you sleep on your side, you can experience improved back alignment. Additionally, people who sleep on their side can alleviate back and neck pain by reducing pressure on their spine. Side sleeping also aids in digestion and can reduce snoring. Pregnant women can benefit from sleeping on her left side as it improves circulation and reduces pressure on the vein carrying blood to the heart.

    Should You Sleep on Your Left Side or Right Side?

    Side sleeping is the most common occurrence, and it is also one of the healthiest sleeping positions. However, it is interesting to note which side a sleeper should use for sound sleep. One might think it does not matter at all. However, some medical practitioners and researchers have explored the different benefits of sleeping on each side. Let us find it out here.

    Health Benefits of Sleeping on Your Left Side

    Sleeping on the left side can benefit many people in various conditions. Let us take a closer look at these scenarios:

    1. Best Sleeping Position for Pregnant Women

    The left-side sleeping is highly recommended for pregnant ladies. This sleeping position offers several benefits for both you and your baby.

    The left-side is the best sleeping position for pregnant ladies

    Here are four reasons why sleeping on their side is the best sleep position for pregnant women:

    • Improved blood flow: Sleeping on the left side helps improve blood circulation to the placenta and your baby. This position allows for better nutrient and oxygen delivery, promoting a healthy pregnancy. The side sleeping also prevents the baby from putting extra pressure on the vein carrying blood from the mother’s legs to the baby’s heart.
    • Reduced discomfort: As your belly grows, sleeping on your side can relieve pressure on your back and alleviate discomfort. It also helps prevent acid reflux and reduces the risk of snoring.
    • Enhanced kidney function: Sleeping on your side can improve kidney function by allowing better drainage. This can help reduce swelling and fluid retention that often occur during pregnancy.
    • Optimal positioning: Sleeping on your side encourages the baby to settle into the best position for birth. It also helps prevent the uterus from pressing against the liver, promoting better digestion and blood flow.

    Remember to use extra pillows and blankets for added comfort and support. If your left side becomes uncomfortable, it’s okay to switch temporarily to the right side.

    2. Best Sleeping Position for Digestion and Acid Reflux

    If you suffer from acid reflux and stomach aches, lying down right after a meal may not be healthy. Due to the stomach’s shape and the angle of its connection to the esophagus, it is also unwise to rest flat on your back. Therefore, for best health outcomes, doctors recommend left-side sleeping, which limits the amount of stomach acid exposed to the esophagus.

    Doctor’s tip
    When you rest on your back, gas cannot leave your system immediately. If you often deal with bloating, constipation, and stomach aches, you should try sleeping on your left side. In this position, gravity automatically helps your wastes transfer from the small intestine to the large intestine.
    Dr. Wei Cui
    Internal Medicine Physician and Applied Psychologist

    3. Best Sleeping Position for Sleep Apnea

    Sleeping on your left side can naturally open the airways to smooth your breathing process. You may also find relief if you rest on your right side. However, doctors consider sleeping on your left side to be more effective. Moreover, it is also the recommended sleeping position for individuals having sleep apnea.

    4. Best Sleeping Position for People Who Snore

    According to research, people sleeping on their backs (instead of their sides) tend to snore more. It is because when you sleep on your back, your tongue falls back into your throat due to gravity. Consequently, it creates an obstruction that can result in snoring.

    5. People with High Blood Pressure

    Blood vessels are located on the right side of the body. Therefore, researchers believe sleeping on the left side can relieve pressure and help people with high blood pressure.

    3. Sleeping on Your Right Side

    As our bodies are not symmetrical, sleeping on the left side is unsuitable for everyone. Therefore, one group of people can benefit from sleeping on their right side.

    Health Benefits of Sleeping on Your Right Side
best sleep position

    Best Sleeping Position for People with Heart Conditions

    People with heart failure should also avoid sleeping on their backs since it puts pressure on the lungs and may contribute to sleep apnea symptoms. According to some studies, more than half of people experience heart failure.

    A study conducted in 2023 concluded that sleeping on the right side can help patients with heart conditions. In this position, sleepers may experience less pressure on their hearts. The study’s outcomes also indicated that right-side sleeping helps stabilize blood pressure and heart rate.

    Disadvantages of Side Sleeping and Tips for Side Sleepers

    While side sleeping offers various benefits, it may come with some disadvantages for certain individuals. Common disadvantages of side sleeping include:

    • Numbness or Tingling: Side sleeping can lead to compression of nerves, resulting in numbness or tingling sensations in the arms and hands.
    • Shoulder Pain: Some individuals may experience shoulder pain or discomfort due to the weight-bearing nature of side sleeping, especially if the mattress is not supportive enough.
    • Pressure on Organs: Sleeping on one side for extended periods may exert pressure on internal organs, such as the stomach and lungs, potentially causing discomfort.
    • Facial Wrinkles: Pressing one side of the face against a pillow regularly can contribute to the formation of facial wrinkles over time.
    • Potential for Neck Pain: Incorrect pillow height or improper head and neck alignment during side sleeping can lead to neck pain and stiffness.

    3 Tips for Side Sleepers

    1. Align Your Lower Body: Place a small pillow between your knees and ankles to maintain a horizontal alignment, preventing strain on hip and lower back muscles. Avoid crossing your legs, as this can lead to hip joint torsion and discomfort. Optimal alignment ensures a restful sleep.

    2. Support Your Upper Body: Prevent upper-back twisting and muscle tension by placing a pillow between your arms and chest when sleeping on your side. This promotes a natural spine position, reducing stress on the chest and muscles for a more comfortable night’s sleep.

    3. Choose the Right Pillow Height: Select a pillow of appropriate height to alleviate unnecessary neck pressure. Whether you prefer sleeping on your right or left side, maintaining a neutral spine position is essential. While sleeping on the left side may have minimal effects on ordinary individuals, those with cardiac insufficiency should prioritize safety and avoid left side sleeping due to potential risks associated with acute heart issues.

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    4. Fetal Position

    The fetal position is one of the most prevalent sleeping postures, characterized by curling up on your side with your knees drawn towards your chest. This cozy position often resembles the posture of a fetus in the womb, hence its name. Many individuals find comfort in this position, as it may help alleviate back pain and reduce snoring.

    fetal position best sleeping position

    Benefits of the Fetal Position

    Spinal Alignment

    Curling up on your side promotes a natural alignment of the spine, potentially reducing the risk of back pain.

    Reduced Snoring

    The fetal position may contribute to decreased snoring by keeping the airways open and unobstructed.

    Increased Sense of Security

    Sleeping in the fetal position can increase your sense of security and comfort like no other.

    Considerations of Fetal Position

    1. Potential for Joint Discomfort: While beneficial for many, some individuals may experience joint discomfort due to the curled-up position.
    2. Restricted Breathing: In some cases, the fetal position may restrict deep breathing, especially for those with respiratory issues.

    5. Stomach Sleeping (Freefall Position)

    The freefall position, commonly known as stomach sleeping, is a sleep posture where individuals lie face down with their arms positioned near or under the pillow. While this position may offer a sense of comfort for some, it comes with both benefits and considerations.

    stomach sleeping position freefall

    Benefits of the Stomach Sleeping

    The freefall position, or stomach sleeping, does offer certain benefits to those who find this posture comfortable.

    Lying on Your Stomach Reduces Snoring

    Choosing to lie on your stomach offers a potential solution for those looking to reduce snoring during sleep. This freefall sleep position promotes a more open airway, effectively minimizing the vibrations in the throat that often contribute to snoring sounds.

    When you sleep on your stomach, gravity assists in keeping the air passages clear, preventing the soft tissues in the throat from collapsing and causing the distinctive sound of snoring.

    Relief for People with Mild Sleep Apnea

    Individuals with mild sleep apnea may find relief in the belly position. This sleep posture can facilitate improved breathing by helping to keep the airways open during sleep. Mild sleep apnea is characterized by occasional disruptions in breathing patterns, and the face-down position may minimize the likelihood of these interruptions. Stomach sleeping encourages a more natural alignment of the air passages, potentially reducing the occurrence of breathing obstructions.

    Stomach Position Promotes Sense of Security and Relaxation

    Some individuals find the face-down position comforting, contributing to a sense of security and promoting relaxation during sleep. This can be attributed to the psychological and emotional aspects of the sleep posture. Sleeping in this position may mimic a fetal-like position, which is instinctively associated with safety and comfort.

    Individuals who find the face-down position comforting might include those experiencing feelings of loneliness or dealing with depression. The act of curling up or lying face down can create a cocoon-like feeling, providing a perceived sense of protection and emotional security.

    Stomach Sleeping: Risks and Considerations

    Sleeping on your stomach may put a strain on your neck and spine, increasing the risk of pain and discomfort. While it may be a preferred position for some individuals, there are important risks and considerations to keep in mind. The table below outlines these risks and considerations associated with stomach sleeping:

    RisksConsiderations
    Strain on neck and spineMay worsen pre-existing back, neck and sciatic pain
    Restricted chest movementCan make breathing harder and require more energy
    Increased risk of sleep apneaMay lead to poor sleep quality and daytime fatigue
    Potential for facial wrinklesPillow contact can cause skin irritation and wrinkles

    Considering these risks, it may be best to avoid stomach sleeping if you experience back or neck pain. However, if it’s a comfy position for you, using a supportive pillow and mattress can help alleviate some of the strain on your body. It’s always important to prioritize your comfort and well-being when choosing a new position for a restful sleep.

    Summary: Sleeping Positions, Their Health Benefits and Risks

    Finding the best position to sleep can greatly improve your sleep quality and overall well-being. Certain sleeping positions can help with your issues, while other common sleep positions can make them even worse.

    To summarize, we’re inviting you to take a brief look at the table below, which categorizes all the sleeping positions along with their corresponding health benefits and risks:

    Sleep PositionBenefitsRisks
    Sleeping on your backReduced acid reflux, decreased risk of wrinkles, reduces lower back painWorsened snoring, sleep apnea
    Sleeping on you left sideImproved back alignment,
    aids digestion and reduces snoring, best for pregnant women, alleviates back and neck pain

    Numbness or tingling in arms and hands, shoulder pain, pressure on internal organs, formation of facial wrinkles
    Sleeping on your right sideReduced pressure on the heart, stabilized blood pressure and heart rateIncreased risk of wrinkles, potential worsening of acid reflux
    Sleeping in a fetal positionPromotes natural alignment of the spine, reduces snoring, provides a sense of securityPotential for joint discomfort, restricted breathing
    Sleeping on your stomachMay reduce snoring, potentially relieve sleep apnea, provide a sense of security and relaxationIncreased risk of neck and back pain, restricted chest movement, worsened sciatica

    Final Thoughts

    As you can see, sleeping position matters and can improve the quality of your sleep. Adjusting to a new sleep position may take some time but it’s worth the hassle as it can help when you have problems sleeping.

    Before you start, measure your sleep quality to see if a wrong sleep position potentially impacts your sleep. For this, consider trying the ShutEye® app for free!

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    About authors
    Dr. Cui is a board-certified internal medicine physician and applied psychologist with more than 30 years of experience in both fields especially in terms of the regulation and intervention of sleep disorders.
    Dr. Dan Rifkin, MD, MPH, is the founder and CEO of Ognomy, the first healthcare service to entirely shift the diagnosis and care of sleep apnea from a clinical setting to the home. He is a board-certified neurologist and sleep specialist with more than 25 years of experience in sleep medicine.

    Anna Linens. (2012). National Sleep Survey Pulls Back The Covers On How We Doze And Dream. [Online] Available at: https://www.prnewswire.com/news-releases/national-sleep-survey-pulls-back-the-covers-on-how-we-doze-and-dream-184798691.html

    Leung, R. S. T., Bowman, M. E., Parker, J. D., Newton, G. E., & Bradley, T. D. (2003). Avoidance of the left lateral decubitus position during sleep in patients with heart failure: Relationship to cardiac size and function. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/12535814/

    Cary, D., Briffa, K., & McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, 9(6), e027633. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/31256029/

    Dainese, R., Serra, J., Azpiroz, F., & Malagelada, J. R. (2003). Influence of body posture on intestinal transit of gas. Gut, 52(7), 971–974. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/12801953/

    Giuffre BA, Jeanmonod R. (2022). Anatomy, Sciatic Nerve. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Accessed 5/21/2023. [Online] Available at: https://www.ncbi.nlm.nih.gov/books/NBK482431

    Ravesloot, M. J., van Maanen, J. P., Dun, L., & de Vries, N. (2013). The undervalued potential of positional therapy in position-dependent snoring and obstructive sleep apnea: A review of the literature. Sleep & breathing, 17(1), 39–49. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/22441662/

    Leung, R. S. T., Bowman, M. E., Parker, J. D., Newton, G. E., & Bradley, T. D. (2003). Avoidance of the left lateral decubitus position during sleep in patients with heart failure: Relationship to cardiac size and function. Journal of the American College of Cardiology, 41(2), 227–230. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/12535814/

    Naughton, M. T., & Lorenzi-Filho, G. (2009). Sleep in heart failure. Progress in Cardiovascular Diseases, 51(4), 339–349. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/19110135/

    Anson, G., Kane, M. A. C., & Lambros, V. (2016). Sleep wrinkles: Facial aging and facial distortion during sleep. Aesthetic Surgery Journal, 36(8), 931–940. [Online] Available at: https://pubmed.ncbi.nlm.nih.gov/27329660/

    Pain in the Back, Neck, and Extremities. In: Ropper AH, Samuels MA, Klein JP, Prasad S, eds. Adams and Victor’s Principles of Neurology. 12th ed. McGraw Hill; 2023.

    Neill; et al. (January 1997). “Effects of sleep posture on upper airway stability in patients with obstructive sleep apnea”. American Journal of Respiratory and Critical Care Medicine, 155(1), 199–204. [Online] Available at: https://www.atsjournals.org/cgi/content/abstract/155/1/199

    Fujiwara Y, Arakawa T, Fass R. (2013). Gastroesophageal reflux disease and sleep. Gastroenterol Clin North Am, 42(1), 57-70.

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