The Best and Worst Sleep Positions for Your Health

It depends on your body, but the way you sleep at night can have a huge impact on your health. For example, sleeping on your back may keep your head, neck, and spine in a comfortable, neutral position, while sleeping on your side can decrease acid reflux. And sleeping on your belly? Well, it’s just not a good idea for your joints.

On the hunt for the best sleep position, we took a look at the options, and the pros and cons of each. Here’s what we found.

The most popular way to sleep is on your side, with your legs and torso straight, or in a fetal position, with your knees a bit more curved. In fact, it’s estimated that more than half of adults slumber this way. (We have to wonder if it’s because that’s how we slept as infants.)

Sleeping on one side is a great position for people who snore, since it elongates your spine and helps keep your airways clear. Those with gastroesophageal reflux disease may benefit if they sleep on their left side, as it can reduce reflux.

The side position is especially helpful to pregnant people. Sleeping this way can encourage good blood flow throughout your body and to the growing fetus. It can also keep your uterus from putting pressure on the major blood vessel that returns blood back to your heart.  

How to do it: While sleeping on one side, keep your torso and legs straight as you drift off. Every so often, switch sides to prevent one side of your face from getting more wrinkles. To sleep in a fetal position, instead of curling into a tight ball (which could cause backaches and joint soreness), try to keep your body a little bit straighter, and your neck and knees less bent. You can also put a pillow in between your knees if you notice any discomfort in your hips.

You may find sleeping on your stomach will make your partner happy because you won’t snore as much, but other than that, there aren’t a lot of benefits to this position. It may put unnecessary pressure on your muscles and joints. It forces your neck to extend backwards, constricting your spine which can cause numbness, tingling and aches, and can aggravate your nerves in those areas.

According to the National Sleep Foundation, sleeping on your back is the best position for many people. For some, it allows the head, neck, and spine to rest in a neutral spot, minimizing the amount of pressure on those areas and potentially reducing pain. 

However, if you have sleep apnea, a disorder where you experience pauses in breathing for at least 10 seconds, resting on your back may make breathing problems worse. This is because the extra body tissue around your neck can weigh down on your airway, making it harder for air to move through to your lungs. If you snore or have back pain, resting on your back may also give you some trouble. People who are pregnant should not sleep on their back either, as it is a risk factor for stillbirth.

How to do it: Your head and neck should be well-supported by your pillow. If you have back pain and find sleeping flat on your back isn’t comfortable, try putting a pillow under your knees to align your spine and relieve pressure.

The truth is, for most people, the side sleeping position is the healthiest. But varying your form isn’t the worst thing in the world—in fact, it may prevent you from developing problems due to prolonged pressure, like blood flow issues, sores, and pain. For example, when you snooze on your right side, your right shoulder may begin to hurt after awhile, and if you doze on your back, you may notice backaches over time.

Worried about how you're going to move positions as you sleep? Good news: Your body likely shifts positioning on its own through the night.

Bottom line? It’s best to find a sleep position that keeps your spine, neck, and shoulders in proper alignment. If you have pain each morning, you may want to reevaluate your sleep posture.