Best Sleeping Positions for a Good Night's Sleep

Getting a good night’s sleep and maintaining proper sleep posture is important for maintaining overall health and quality of life. However, many people don’t realize that their sleep position can significantly influence how well they rest. From easing back pain to minimizing snoring, the way you sleep can directly impact how your body feels when you wake up.

This article takes a closer look at the best sleeping positions, such as sleeping on your back, side, or stomach, and explains how each one affects your comfort, physical alignment, and overall sleep quality.

You’ll also find helpful guidance on how to determine which sleeping position may be best suited to your specific needs, so you can wake up feeling refreshed, pain-free, and ready for the day ahead.

1. Side Sleeping

Side sleeping is the most common and widely preferred sleep position, with studies showing that over 60% of people naturally gravitate toward it. This position not only feels comfortable for many but also offers a variety of health advantages that can support better rest and overall physical comfort.

Whether you’re aiming to reduce pressure on your back, improve digestion, or minimize snoring, sleeping on your side can be highly beneficial.

Here are some of the key health benefits associated with side sleeping:

• Improves Spinal Alignment: When supported with the right mattress and pillow, side sleeping can help maintain a neutral spine position, reducing neck and back pain.
• Reduced Snoring & Symptoms of Sleep Apnea: Sleeping on your side helps keep the airway open, making breathing easier and potentially decreasing snoring and mild obstructive sleep apnea symptoms.
• Provides Comfort During Pregnancy: Pregnant women are often advised to sleep on their left side to improve blood flow to the fetus and reduce pressure on internal organs.
• Promotes Healthy Digestion: Particularly when sleeping on the left side, this position can support better digestion and reduce issues including acid reflux and heartburn by aiding the natural movement of food and waste through the digestive tract.
• Eases Pressure on the Lower Back: Placing a pillow between slightly bent knees helps relieve tension in the lower back, reducing pain and enhancing overall comfort during sleep.
• Supports Brain Health: Research suggests that sleeping on the side may improve the brain’s waste-clearing process, potentially contributing to long-term cognitive health.
• Enhances Circulation: This position can help improve blood flow, especially for pregnant individuals, by relieving pressure on key blood vessels.

Tips for Side Sleepers: Use a supportive pillow to keep your neck aligned with your spine. Placing a pillow between your knees can also help maintain proper alignment.

Drawbacks of Side-Sleepers Include:

• Potential for shoulder pain or hip pressure
• May lead to arm numbness or tingling
• Increased risk of facial wrinkles on the side pressed against the pillow
• Potential spinal misalignment without proper mattress and pillow support
• Curling too tightly may restrict deep breathing

Sleep Study: Among individuals who reported pain in just one shoulder, 67% were found to be side sleepers.

Back Sleeping

Sleeping on your back is the second most common sleeping position, and for good reason. It offers a range of health advantages when done correctly. This sleeping position allows your head, neck, and spine to rest in a neutral, aligned posture, which can help prevent strain and neck pain and promote better overall support.

Did You Know: Only about 10% of adults sleep exclusively on their backs, making it the least common of the three main sleep positions—side, stomach, and back.

It’s also ideal for evenly distributing weight across your body, reducing pressure points. While it may not be the best choice for everyone (especially those who snore or have common sleep disorders such as sleep apnea), when paired with the right pillow and mattress, sleeping on your back can be a smart, restorative option for many.

Here are some of the key benefits of sleeping on your back:

• Spinal Support: Sleeping on your back promotes a balanced distribution of body weight, which helps keep your spine in a neutral, aligned position. This reduces unnecessary stress on your lower back and neck, making it easier for your muscles to relax and recover overnight.
• Pain Relief: Back sleeping can help reduce neck and back pain, especially when paired with a supportive pillow that keeps your spine aligned. It also spreads your body weight evenly, which takes pressure off your joints, making it a great option if you often wake up with sore hips or shoulders.
• Facial Skin Health: Unlike side or stomach sleeping, resting on your back keeps your face from pressing into the pillow, helping to minimize skin irritation, reduce breakouts, and lower the risk of developing sleep lines or facial wrinkles over time.
• Eases Tension Headaches: When your head and neck are properly supported, your muscles can relax more fully during the night. This reduces the buildup of tension that often leads to headaches when you wake up.
• Improves Breathing for Some: Sleeping on your back with your head slightly elevated can help open up the airways and make nasal breathing easier throughout the night. However, this sleeping position may not be the best choice for heavy snorers or individuals with sleep apnea.
• Ideal for Post-surgery Recovery: Sleeping on your back is often recommended after certain procedures because it helps keep your body in a stable, supported position. It also reduces pressure on sensitive or healing areas, which can promote a smoother recovery.

Tips for Back Sleepers: Use a medium-firm pillow that supports the natural curve of your neck. Additionally, placing a small pillow under your knees can relieve lower back pain and tension.

Drawbacks of Back Sleeping include:

• Increased risk of snoring
• Potentially worsened symptoms of sleep apnea
• May lead to lower back discomfort without proper support
• Not ideal during late-stage pregnancy
• In those prone to it, back sleeping can cause acid reflux if the head isn’t elevated properly

Fetal Position

Curling your legs in toward your chest while sleeping on your side is one of the most popular and naturally adopted sleep positions. Often described as the fetal position, it’s especially common among women and provides a sense of comfort and security that many find soothing.

This position can ease tension, support spinal health, and offer targeted relief for certain conditions when practiced with proper alignment and support. Sleeping on your side tends to become increasingly preferred with age, offering greater comfort and support as the body’s needs change over time.

Here are some of the key benefits of sleeping in this curled-up posture:

Reduce Lower Back Pain: Curling up can help open up the spaces between the vertebrae, easing pressure on the spine and relieving discomfort in the lower back. Comfort During Pregnancy: This position, particularly on the left side, increases circulation and reduces pressure on the uterus, making it a top pick for pregnant women. Eases Symptoms of Certain Conditions: This curled-up sleeping position can help reduce pressure on the spine and surrounding nerves, making it especially beneficial for those dealing with sciatica or herniated discs. Soothes Muscle Tension: This sleep style creates a sense of comfort and security that can help the body relax more fully. As tension melts away, the nervous system settles, making it easier to drift into deeper sleep. Tips for Fetal Sleepers: Maintain a relaxed posture to avoid restricting your breathing and allow your body to fully unwind. Placing a pillow between your knees and also between the arms can improve hip and spinal alignment and add extra comfort throughout the night.

Drawbacks of Fetal Position Include:

• Potential restriction of deep breathing
• Increased joint stiffness if curled too tightly
• Possible neck or back strain without proper alignment
• Can aggravate existing arthritis or joint pain
• May contribute to facial wrinkles on the side pressed into the pillow

Stomach Sleeping

Stomach sleeping is the least common of all sleep positions, with less than 10% of people naturally gravitating toward it. While it might feel comfortable to some and may even help reduce snoring by keeping airways open, this position is generally not recommended for long-term sleep health.

It often puts extra pressure on the neck, spine, and internal organs, which can lead to discomfort or misalignment over time. However, for certain sleepers, it can offer a few specific advantages, especially when paired with the right support.

Here are a few potential benefits of sleeping on your stomach:

• Reduces Snoring: Sleeping on your stomach can help keep the upper airway open, which may minimize snoring for some people, especially compared to back sleeping.
• May Ease Mild Sleep Apnea Symptoms: By preventing the tongue and soft tissues from collapsing into the airway, this position might help reduce mild obstructive sleep apnea events.
• Can Feel Calming and Secure: For some stomach sleepers, lying face-down creates a grounded, secure sensation that promotes relaxation and a faster transition to sleep.
• Improves Digestion Positioning for Some: Although not universally recommended, certain people find temporary relief from digestive discomfort when sleeping on their stomach.
• Minimizes Tossing and Turning: Stomach sleepers often remain in a single position longer, which can lead to fewer disruptions during the night.
• Tips for Stomach Sleepers: If you prefer this position, use a very thin pillow or none at all to minimize neck strain. A firm mattress can also help maintain spinal alignment.

Drawbacks of Stomach Sleeping Include:

• Increased strain on the neck
• Poor spinal alignment
• Higher risk of back pain
• Pressure on internal organs
• Restricted breathing
• Greater chance of facial wrinkles or skin irritation
• Difficulty maintaining a neutral posture throughout the night

Finding Your Ideal Sleeping Position

Discovering the sleep position that works best for you often takes a bit of trial and error. Tracking your comfort, restfulness, and any aches or pains in a sleep diary can reveal helpful patterns over time. While adjusting to a new position may feel unfamiliar at first, the long-term benefits, like better sleep quality and reduced discomfort, make the effort well worth it.

Curious about the different sleep styles and what they’re called? Check out our blog on the names of sleep positions to get familiar with the terms and what each one means.

Final Thought

Your sleeping position isn’t just about comfort, it’s a key factor in how well you rest, how your body recovers, and how you feel the next day. While side and back sleeping offer the most health benefits for most people, even less common positions like stomach sleeping can work with the right support and awareness.

The goal is to find the best sleeping posion for your body and supports long-term sleep quality. Small adjustments can make a big difference, because better sleep starts with the position you choose to rest in.