After a long day, there’s no better feeling than getting cozy under the covers and falling asleep. And the way you sleep, whether on your back, side, or stomach, is probably a habit — trying to sleep on your side if you’ve always slept on your back probably doesn’t feel natural. Although there is evidence To show that sleeping on your side can bring more benefits, the best sleeping position is actually the one that works best for you.
“First, you should consider any medical conditions for which a specific sleeping position is recommended,” says Carleara Weiss, sleep science consultant at Aeroflow Sleep. “Second, they should examine how often they wake up during the night due to discomfort and how well-rested and pain-free they wake up the next day – the answers to these questions may indicate a need for adjustment.”
We spoke to doctors, sleep experts, and researchers about the best sleeping positions and how you can change your position if you think it could be beneficial.
What are the most common sleeping positions?
The most common sleeping positions are on the side, on the back (supine) and on the stomach (prone).
“Most people don’t sleep the same way all the time and we unconsciously change sleeping positions throughout the night,” says Major Allison Bragera neurobiologist involved in the US Army Holistic Health and Fitness System.
Pros and cons of sleeping on your side
Of all the sleeping positions, sleeping on your side is undoubtedly the one that brings the most benefits. “Sleeping on your side makes it easier to ensure proper spinal support and alignment, which can help reduce back pain,” says Dr., assistant professor at Northwestern University Feinberg School of Medicine. “Additionally, it reduces the effect of gravity on the back of the mouth and throat, which can lead to reduced episodes of sleep apnea and snoring.”
Studies have shown One advantage of sleeping on your left side is that it can help with symptoms of acid reflux and heartburn.
While sleeping on your side has several benefits, there are some cons to consider. Summa recognizes the possibility of neck and shoulder discomfort if adequate support and alignment are not provided.
Additionally, sleeping on the right side can cause increased acid reflux and heartburn. “In this position, the stomach is above the esophagus, which can lead to increased acid reflux events and heartburn due to gravity,” says Summa.
The pros and cons of sleeping on your back
There are a few reasons why sleeping on your back can be comfortable. “Sleeping on your back promotes even distribution of body weight, which can limit pressure on the spine, keeping it balanced,” says Summa. “There is also a lower risk of neck and shoulder misalignment than what might occur on your side.”
However, sleeping on your back can increase your risk of snoring and sleep apnea. “In this position, the soft tissues of the upper airway are pulled downward by gravity to compress the airway,” explains Summa.
Sleeping on your back can also cause back pain. “The possibility of tension and discomfort in the lower back in some people may be greater, as the natural curvature of the spine can cause a space between the mattress and the lower back,” says Summa.
Pros and cons of sleeping on your stomach
According to Weiss, sleeping on your stomach can be helpful for people with lung disease or difficulty breathing, as it releases pressure in the lungs.
On the other hand, significant downsides can include neck and back pain, which can be prolonged during sleep depending on the firmness of the mattress and pillow, she adds.
How do I know if I’m using the correct sleeping position?
If you suspect that your sleeping position may be causing you pain or discomfort, it’s important to consciously notice how you feel when you wake up in the morning.
“I recommend paying close attention to your body and utilizing trial and error as the best way for someone to get a sense of which sleep position works best for them,” says Summa. “For example, when you lie down to sleep, assess whether there is any tension or discomfort in your body and be intentional about trying to fall asleep in one position every night for a week, and see if that leads to any changes in your comfort or discomfort. .”
It doesn’t hurt to keep an informal sleep diary to keep track of your position, whether you wake up during the night, and any pain or discomfort you may feel when you wake up. Your preferred position may evolve as life circumstances occur and your body changes over time.
Tips for changing your sleeping position
Changing your sleeping position is not always easy, but it is possible. Consider these expert-suggested ways to start the process.
Use pillows
Body pillows, wedge pillows, and pillows designed specifically for a specific type of sleeper can help you adjust your nighttime position. This is especially true if you’re trying to sleep on your side, as you can place a pillow behind your back or front to keep you from rolling onto your back or stomach. “Pillows provide proprioceptive reinforcement for side sleeping,” says Brager.
Upgrade your mattress
Mattresses can be expensive, but they are worth the investment to get better quality sleep. “When in doubt, choose a medium-firm mattress and a medium-firm anatomical pillow that doesn’t overextend the neck and head,” says Weiss.
Give it time
If you’ve been sleeping in the same position for years, you may want to wait a few days or weeks to get used to a different position. Keep trying – as the saying goes, practice makes perfect.
Common questions
What does my favorite sleeping position say about me?
Your sleeping position can hint at your personality, but findings on this topic are not conclusive and there isn’t much research to do, so it’s important not to read into it or give too much credence to old wives’ tales. Sleeping positions are probably more influenced by physical comfort and health conditions than by personality traits.
What is the best sleeping position for back and neck pain?
For most people with back pain, Summa recommends sleeping on your side in a comfortable, aligned, and well-supported position to help minimize any pain. That said, he emphasizes that this varies from person to person and the specific type and location of the pain. In fact, he notes that for neck pain and for some people who suffer from back pain, sleeping on your back may be the most comfortable position.
Could my sleeping position worsen health problems like sleep apnea or heartburn?
yes you can. “Sleeping on your back often makes snoring worse because it causes the airways to collapse and makes breathing difficult, making sleep apnea worse,” says Weiss. “For those who have heartburn, sleeping on their back increases the occurrence of reflux, making heartburn worse.”
What is the best sleeping position during pregnancy?
For pregnant women, the best sleeping position is on the left side, with the knees bent and supported by pillows between the legs, under the abdomen or both. “This position helps minimize pressure from the growing fetus on the vena cava—an important vein that carries blood from the lower body back to the heart—and support healthy circulation,” says Summa. “During pregnancy, pillow support can alleviate tension in the lower back caused by the downward effect of gravity on the uterus.”
Meet our experts
-
Major Allison Bragerneurobiologist involved in the U.S. Army Holistic Health and Fitness System
-
Carleara Weiss, registered nurse and sleep science consultant at Aeroflow Sleep
-
Dr.physician-scientist and assistant professor at Northwestern University Feinberg School of Medicine
