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  • Writer's pictureAnnika Brindley

What Is the Healthiest Sleep Position?

Multiple images of a woman sleeping in different positions

Getting a good night's sleep is essential for your overall health. But, surprisingly, the position in which you sleep can also play an important role in achieving optimal rest.

While some positions may help you nod off faster and stay asleep longer, others can lead to sleep disruption or even unwanted aches and pains. Read on to find out which sleep position is the healthiest for you.

How Does Sleep Position Affect Sleep Quality?

Your sleep position can significantly impact the quality of your rest. Depending on the position, you may find it easier or more challenging to fall asleep, go back to sleep after waking up in the middle of the night, and stay asleep for an adequate number of hours.

For instance, if you're determined to sleep on your back, you may experience frequent waking up at night due to body tension or a sore neck and shoulders. On the other hand, sleeping on your stomach can lead to lower back pain and poor posture.

Pros and Cons of Popular Sleep Positions

When it comes to sleep positions, there are three main options — side sleeping, back sleeping, and tummy or stomach sleeping.

Here's a look at the potential benefits and drawbacks of each.

Side Sleeping

The most popular and recommended sleeping position is on your side because it helps you maintain proper alignment and can be beneficial for those with sleep apnea and acid reflux symptoms.

It's also the best choice if you have an aching lower back or hip pain. If you're a side sleeper, be sure to keep your head elevated with a pillow and keep your spine in a neutral position.

Place a pillow between your legs to further support your hips and joints.

For pregnant women, it's best to sleep on the left side; this allows for better blood circulation and oxygen throughout the body, which is beneficial for both mother and baby.

On the other hand, side sleeping can put pressure on one side of the body, leading to shoulder and neck pain. Some people also experience wrinkles on their faces due to sleeping in this position.

Back Sleeping

Sleeping on your back is ideal for spine health and posture, as it allows your head, neck, and spine to rest in a neutral position. People with chronic back pain or other spine issues can benefit from this position.

On the downside, back sleeping can lead to snoring due to restricted airways. Sleep apnea is also common among back sleepers as the tongue relaxes and blocks airways.

It can also cause lower back pain if you don't have proper support from a mattress or pillow.

If you're a back sleeper, use a firm mattress to provide adequate support and a softer pillow to keep your head elevated. Place a thin pillow under your knees for added comfort and a more natural spine alignment.

Tummy Sleeping

Sleeping on your stomach is the least recommended sleep position due to its potential health risks. It can cause neck and back pain, forcing you to turn your head at an awkward angle for long periods.

It puts pressure on the muscle and joint tissues, leading to tightness, aches, and pains. Stomach sleeping is also associated with skin wrinkling due to facial compression on the pillow.

On the bright side, stomach sleeping is a good option if you're dealing with snoring due to its open airways.

If you choose this position, be sure to find a comfortable but supportive mattress for your body weight and size. Pillows should be thin but still provide support for the head and neck.

What is the Best Sleep Position?

The best sleep position is whichever allows you to get a good night's rest without aches or pains.

The combination of side and back sleeping is often recommended because it provides the best of both worlds.

Sleeping on your side helps you stay asleep throughout the night and ensures proper spine alignment, while sleeping on your back offers freedom of movement and supports head and neck health.

Switching positions throughout the night is important to provide equal support for all parts of your body.

Ultimately, finding the best sleep position for you is a personal choice that depends on your sleep needs and preferences. Experiment with different positions and find what works best for you to achieve restful nights of sleep.

How to Comfortably Switch Sleep Positions?

Changing sleep positions during the night is beneficial for your health and can help you stay asleep and wake up feeling refreshed.

Try changing positions if you wake up multiple times a night or have difficulty falling back asleep. Doing this as slowly and gently as possible is best, so you don't disrupt your sleep.

Start by adjusting your pillow and mattress to provide the most comfortable support for each position. You can also use a body pillow or bolster to keep yourself in place while you switch positions.

Take a few moments to relax and focus your breathing before shifting into another position; this will help you ease into the new position without jumping out of bed or feeling too alert.

If you have difficulty getting comfortable, try a few simple stretches or yoga poses to relax the body and release any tension.

Once you find a comfortable position, focus on your breath and let yourself drift back to sleep.

Sleeping with a Partner: Should You Sleep in the Same Position?

Sleeping in the same position as your partner is not necessary but can benefit those looking to improve their sleep quality. It helps create a sense of connection and intimacy and provides comforting physical closeness.

However, it's important to consider each partner's sleep needs when deciding on the best position for both.

If one partner prefers side sleeping and the other prefers back sleeping, try alternating positions during the night or using separate pillows to prevent disturbing each other's rest.

It's a good idea to keep some space between you and your partner to avoid feeling too hot or disturbed during the night.

Regardless of which position you choose, communication and respect are key when it comes to sharing a bed with someone else. Talk to your partner about their sleep preferences and come up with a solution that works for both of you.


Finding the best sleep position for you is an important part of achieving good sleep health and quality. Experiment with different positions to find what works best for you and your body.

Switch positions throughout the night to ensure all parts of your body get equal support. Warming up before changing positions and using a pillow or bolster can help you transition easily and comfortably into each position.

With the proper sleep posture, you should be able to drift off peacefully without interruption and wake up feeling refreshed.


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