What Are The Best Sleeping Positions

The Best Positions for Sleeping: What Science Says About a Good Night’s Rest

Getting a good night’s sleep is essential for physical health, mental clarity, and overall well-being. But did you know that how you sleep — your sleep position — plays a significant role in how restorative that sleep is? Your sleeping posture can affect spinal alignment, reduce (or cause) pain, impact digestion, and even influence your breathing and circulation.

In this article, we’ll explore the best positions for sleeping, who they benefit the most, and tips on how to make your preferred position more supportive for your body.

Why Sleep Position Matters

Sleep is the body’s time to repair and restore itself. But if your sleeping position puts undue stress on your spine, muscles, joints, or internal organs, it can interfere with that process. Over time, poor sleeping posture can contribute to:

• Back and neck pain

• Shoulder or hip discomfort

• Poor circulation

• Heartburn or acid reflux

• Sleep apnea and snoring

By understanding which sleep positions are healthiest — and why — you can make small changes that lead to better rest and less discomfort during the day.

1. Sleeping on Your Back (Supine Position)

Best for: Spinal alignment, neck support, reducing acid reflux

Sleeping on your back is often considered the healthiest overall position. It allows your head, neck, and spine to rest in a neutral position, reducing pressure and minimizing the risk of developing pain.

Pros:

• Maintains spinal alignment

• Reduces pressure on joints

• Helps prevent facial wrinkles and skin creases

• Minimizes acid reflux when the head is slightly elevated

Cons:

• Can worsen snoring and sleep apnea

• May be uncomfortable for people with lower back pain unless properly supported

Tips:
Place a pillow under your knees to reduce stress on your lower back. Use a thin, supportive pillow for your head and neck — or consider an orthopedic cervical pillow for extra support.

2. Sleeping on Your Side (Lateral Position)

Best for: Reducing snoring, improving digestion, easing back and hip pain

Side sleeping is the most common sleep position, and for good reason. It promotes healthy spinal alignment, especially when you keep your knees slightly bent and use supportive pillows.

Pros:

• Reduces snoring and sleep apnea

• Encourages better digestion and lymphatic drainage

• Ideal for pregnant women (especially left side)

• Helps relieve lower back and hip pain

Cons:

• May lead to shoulder pressure or numbness

• Can cause facial wrinkles over time on the side pressed against the pillow

Left side vs. right side:
Sleeping on the left side is preferred, especially for those with acid reflux or pregnant women. It allows gravity to help keep stomach acid in place and improves circulation to the fetus during pregnancy. Right-side sleeping may slightly increase acid reflux.

Tips:
Use a firm pillow to keep your head and neck aligned with your spine. Place a pillow between your knees to reduce pressure on your hips and lower back.

3. Fetal Position

Best for: Pregnancy, reducing snoring, easing lower back pain

The fetal position is a variation of side sleeping, where you curl your knees up toward your chest. It can feel comforting and protective, especially in colder weather.

Pros:

• Great for pregnant individuals (especially on the left side)

• Helps with lower back discomfort

• Reduces snoring

Cons:

• Can restrict deep breathing

• May cause joint stiffness in the morning if curled too tightly

Tips:
Avoid curling up too tightly. Keep your body slightly elongated and place a pillow between your knees for better hip support.

4. Sleeping on Your Stomach (Prone Position)

Best for: Reducing snoring (rarely recommended overall)

While stomach sleeping can reduce snoring, it is often discouraged due to its tendency to misalign the spine and strain the neck.

Pros:

• Can reduce snoring

• May help with mild sleep apnea (though not recommended as a treatment)

Cons:

• Places strain on the neck and spine

• Can lead to numbness, tingling, and discomfort

• Increases pressure on joints and muscles

Tips:
If you can’t sleep in any other position, use a very thin pillow — or none at all — to reduce neck strain. Place a pillow under your pelvis to support the lower back and reduce stress on your spine.

Special Considerations for Certain Conditions

Back Pain:

Back and side sleeping are best. Use a pillow under the knees (back sleepers) or between the knees (side sleepers) to relieve pressure on the spine.

Pregnancy:

Left-side sleeping is ideal during pregnancy. It promotes better blood flow to the baby and helps prevent the uterus from pressing on the liver. Use a full-body pregnancy pillow for extra support.

Acid Reflux:

Back sleeping with the head elevated or left-side sleeping helps prevent nighttime reflux symptoms.

Sleep Apnea or Snoring:

Avoid sleeping on your back. Side sleeping helps keep the airway open and reduces the likelihood of interrupted breathing.

Tips for Transitioning to a Better Sleep Position

If you’ve slept in one position for years, changing can feel awkward at first. But with consistent effort, it’s possible. Here are some helpful tips:

• Use pillows strategically to support your body in the new position (between knees, behind your back, under knees, etc.).

• Try a body pillow for comfort and to help stay in position.

• Gradually ease into it by starting in your preferred position and switching mid-night or mid-week.

• Choose the right mattress — medium-firm mattresses support proper spinal alignment in most sleep positions.

There is no single “perfect” sleeping position that works for everyone. The best position for sleeping is the one that maintains spinal alignment, keeps your muscles relaxed, and supports the natural curves of your body — while also accommodating any specific health concerns.

Generally, side and back sleeping are the healthiest positions, while stomach sleeping is best avoided. However, if stomach sleeping is your natural preference, some adjustments (like proper pillow support) can reduce its negative impact.

Your sleep position is a personal habit — but one worth reviewing and improving. Better posture at night can lead to less pain, better breathing, deeper sleep, and a more refreshed morning.

Quick Summary: Best Sleep Positions

Need more help with sleep posture or neck/back pain? Speak with a chiropractor near you or sleep specialist who can assess your unique needs and provide customized recommendations. Proper sleep positioning is one of the easiest and most natural ways to support your body’s long-term health — starting tonight.

Article by: Dr. Farokh Zavosh

Burrard Chiropractic and Foot Orthotics – Vancouver Chiropractor