Are you tossing and turning all night, searching for the perfect sleeping position? The truth is, there's no one-size-fits-all answer. While some sleep positions can alleviate pain or prevent it from getting worse, others might actually cause new aches, especially if you stick to the same position night after night.

During sleep, your body works hard to restore and repair itself, making it crucial to choose a position that supports your spine and overall anatomy. Since we spend about a third of our lives asleep, it's worth taking the time to find a position that promotes physical recovery and helps you wake up refreshed, not sore.

Which Sleeping Position Is The Best? A Look at Sleeping On Your Side

Side sleeping is the most common sleeping position, with 57% of people at least starting the night on their side, according to a nationwide survey by National Library of Medicine. This position offers several health benefits, particularly when supported with pillows to maintain proper spinal alignment.

Benefits of Side Sleeping

• Spinal Health: Side sleeping promotes healthy spinal alignment and is less likely to cause back pain compared to other positions.
• Heartburn Relief: This position can reduce heartburn symptoms by preventing gastric contents from rising into the esophagus. Elevating the head with pillows or raising the bed slightly can further alleviate symptoms, which is particularly beneficial for those suffering from gastroesophageal reflux disease (GERD).
• Snoring and Sleep Apnea: Side sleeping can help reduce snoring and alleviate sleep apnea symptoms. Sleeping on your back can worsen these conditions by causing the tongue or throat tissue to block the airway. Simple solutions, like sewing a tennis ball onto the back of your nightshirt, can help keep you off your back.
• Shoulder Pain Considerations: While side sleeping has many benefits, it may not be ideal for individuals experiencing shoulder pain. Proper pillow and mattress support are crucial to prevent discomfort in the shoulders while sleeping.

Who Benefits Most from Side Sleeping?

• Pregnant Women: Sleeping on the left side is recommended during pregnancy as it reduces pressure on the liver and promotes healthy blood flow to the fetus, uterus, kidneys, and heart.
• People with Acid Reflux: For those with acid reflux, side sleeping—particularly on the left side—can prevent stomach acid from rising into the throat, reducing discomfort.
• Back Pain Sufferers: Although back sleeping is often recommended for back pain, side sleeping with proper support can also be beneficial. Using pillows to maintain a neutral spine position is key to preventing further discomfort.

Sleeping on Your Back: Benefits and Considerations for Back Pain

Lying on your back is the second most popular sleep position and has many benefits that rival those of side sleeping. When you’re on your back, your spine is aligned and your body weight is distributed evenly, which helps prevent neck and back aches. Back sleeping can also relieve nasal congestion, making it a practical choice for those with allergies or a stuffy nose. Studies tracking nocturnal body movements have shown that back sleeping can significantly improve sleep quality by maintaining proper spinal alignment. Nocturnal body movements based research further indicates that back sleeping is beneficial for reducing insomnia symptoms and improving overall health outcomes.

Who Benefits Most from Back Sleeping?

• People with Lumbar Spinal Pain: For many people with back issues, back sleeping is the most comfortable. Keeping your spine in a neutral position, like you’re standing up straight, is key. Avoid sinking into a mattress that’s too soft or bending backward, which can make things worse. For those with lumbar spinal stenosis, where nerves in the lower back are pinched, bending your knees while on your back may help alleviate some of the pain.
• People Worried About Wrinkles: Back sleeping is also good for your skin. Since your face isn’t pressed against a pillow or mattress, there’s less friction, which reduces the risk of sleep wrinkles.
• People with Neck Pain: Experts recommend against stomach sleeping for those with neck pain as turning your neck to the side can compress the joints. Back sleeping, especially with a supportive pillow, is a better option. Choose a pillow that matches the thickness of the space between your neck and shoulder and position it above your shoulders to prevent hunching. A soft down pillow or something similar that you can mold to the curve of your neck is perfect for providing support.
• People with Nasal Congestion: Sleeping on your back with your head slightly elevated can help relieve nasal congestion. By elevating your head, you allow gravity to drain mucus from your nasal passages and reduce the stuffy feeling and allow for easier breathing throughout the night.

Stomach Sleeping: Pros and Cons

Sleeping on your stomach is the least common sleep position, with research indicating that only about 10% of people spend their nights this way. While it has some benefits, stomach sleeping also comes with a fair share of downsides that may affect your overall sleep quality. This sleep posture can lead to alignment issues, particularly with the spine and neck. Different sleeping positions, like stomach sleeping, can significantly impact overall sleep quality and health.

Who Benefits Most from Stomach Sleeping?

• People Who Snore: One of the primary advantages of stomach sleeping is its potential to reduce snoring. By lying on your stomach, your airway stays open, which can help alleviate snoring. This can be particularly beneficial for people who struggle with mild snoring but don’t have severe sleep apnea.

However, the benefits of stomach sleeping are often outweighed by its disadvantages:

• People with Lower Back Pain: Unfortunately, stomach sleeping can exacerbate lower back pain. When you lie on your stomach, your spine is forced into an unnatural position, with your back arching downward. This misalignment can lead to increased strain on your lower back, making it a problematic position for anyone with pre-existing back issues.
• People with Neck Pain: Stomach sleepers often have to turn their heads to one side for long periods, which can lead to neck strain and discomfort. Over time, this position can contribute to chronic neck pain and stiffness, as well as headaches.