4 Best Sleeping Postures for a Healthy & Restful Sleep

Getting a good night’s sleep is crucial for overall health, and your sleeping position plays a vital role in achieving quality rest. Specific sleeping postures can significantly impact spinal alignment, reduce pain, and enhance breathing [1]. Many people struggle with discomfort due to poor sleep posture, leading to back pain, neck strain, and restless nights. In this blog, we will explore the best sleeping positions, supported by current research, and their potential impact on your overall well-being, so you can wake up refreshed and pain-free.

Why Sleep Posture Matters

Your sleeping posture affects your spine, muscles, and overall body health. Maintaining a correct sleeping posture ensures proper alignment, thereby reducing the risk of developing aches and stiffness [2]. Sleeping incorrectly can put undue pressure on your joints, worsen existing back pain, and may contribute to conditions like acid reflux and poor circulation. Choosing a supportive sleeping position may also benefit individuals with chronic lower back pain [3]. Finding a supportive sleeping position could promote more restful sleep and overall well-being [4].

Best Sleeping Postures

There are several ways to sleep, but not all of them are equally beneficial for every person. Below are four of the most studied sleeping positions that promote comfort and overall well-being.

1. Foetal Position

The Foetal position is one of the most frequently adopted sleeping postures, reported by studies to be the preferred choice for a majority of adults [5]. In this position, you sleep on your side with your knees drawn slightly toward your chest.

Benefits:

• It may help reduce the severity of snoring and alleviate symptoms of mild sleep apnea [6].
• It may support spinal alignment, particularly when a pillow is used between the knees, and can reduce lower back pain [2].
• It is often suggested during pregnancy, particularly on the left side, as it may help support healthy blood circulation to the foetus and uterus [7].

How to Improve It:

• Use a firm pillow to support your neck and maintain the natural curve of your spine.
• Avoid curling too tightly, as it can cause joint stiffness and may restrict diaphragmatic breathing.

2. Sleeping on Your Side

Sleeping on your side can be a comfortable choice, particularly for individuals who experience heartburn or acid reflux. This position generally helps keep your airways open and promotes digestion.

Benefits:

• Left-side sleeping may help promote gastric emptying and reduce acid reflux, particularly in individuals with reflux or during pregnancy [8].
• Minimises snoring by keeping airways open [6].
• May help reduce pressure on the lower back and neck when properly supported with pillows [2].

How to Improve It:

• Place a pillow between your knees for better hip and lower back alignment.
• Use a supportive, medium-firm mattress to help minimise shoulder discomfort.

Is there a better side to sleep on?

Many experts suggest that sleeping on the left side is preferable to sleeping on the right. Research indicates that left-side sleeping may support digestion, potentially reduce acid reflux, and may place less strain on the heart, particularly in later stages of pregnancy  [7],[8]. However, if you experience persistent shoulder or hip pain, switching sides occasionally can be beneficial.

3. Lying on Your Stomach

Sleeping on your stomach is often discouraged because it can strain the neck and spine, requiring the head to be turned to the side. However, some people find it comfortable, and it may be beneficial in specific cases.

Benefits:

• May help reduce snoring and may alleviate positional obstructive sleep apnea [6],[9].
• It can be beneficial for those who struggle to breathe on their back, though the spinal risks must be considered.

How to Improve It:

• Use a thin pillow or none at all to prevent excessive neck extension and strain.
• Place a pillow under your pelvis to support the lower back and reduce the arch (lordosis) of the spine.
• Limit the amount of time spent in this position to mitigate potential chronic neck issues.

Important Note: In select cases of positional OSA, stomach sleeping may reduce airway collapse, but this must be weighed against spinal risks.

4. Flat on Your Back (Supine Position)

Sleeping flat on your back is widely considered a biomechanically sound position for spinal health. It distributes weight evenly and keeps the body in a neutral alignment.

Benefits:

• May help reduce pressure on the spine and could be beneficial for preventing back and neck pain when proper support is used [2].
• It may prevent pressure on the face and reduce the formation of sleep wrinkles.
• May help with nasal congestion and sinus drainage by allowing gravity to assist, provided the head is slightly elevated.

How to Improve It:

• Use a supportive, moderately lofted pillow to maintain a neutral neck alignment (not too thick or thin).
• Place a small pillow or rolled towel under the knees to support the lower back and maintain its natural curve.

Note: This position can worsen snoring and obstructive sleep apnea in susceptible individuals [9].

How to Choose the Right Sleeping Position?

Choosing the right sleeping position depends on your personal comfort, existing pain points, and specific health conditions. Before making a significant change to your sleep position due to a chronic health issue, consult with your primary care physician or a sleep specialist.

Here’s how to determine the correct sleeping posture for your needs:

• For back pain: Consider sleeping on your side with a knee pillow or on your back with a small pillow under your knees [3].
• For snoring or sleep apnea: Try sleeping on your side or stomach to keep your airways open [6],[9].
• For acid reflux: Sleeping on the left side is generally best [8].
• For Pregnancy: Sleeping on the left side improves circulation to the foetus [7].

Experiment with different positions and supporting accessories (pillows, wedges) to find the one that works best for you.

Tips to Improve Sleep Posture

The following are some of the evidence-based tips to improve your sleep posture:

• Use a firm and comfortable mattress that supports the natural ‘S’ curve of your spinal alignment.
• Select pillows that provide adequate neck and head support and match the gap between your head and the bed in your preferred position.
• Avoid sleeping in a curled or twisted position for extended periods.
• Maintain a consistent sleep routine to improve overall sleep quality and posture.
• Try gentle stretching before bed to relax your muscles and reduce tension that can affect posture.

Common Sleep Posture Mistakes to Avoid

Avoid the following common mistakes that can undermine the benefits of a good sleeping posture:

• Sleeping without proper neck and back support (e.g., using a flat pillow for side sleeping) may cause strain.
• Using an overly soft mattress that causes spinal misalignment and allows the hips to sink too far [1].
• Placing too many pillows under the head, which can lead to neck strain (cervical hyperextension).
• Ignoring pain or discomfort that may signal a need to change your posture or bedding setup.

Conclusion

Your sleeping posture significantly affects your health, energy levels, and overall well-being. Whether you prefer sleeping on your side, back, or stomach, making small, evidence-based adjustments can improve your sleep quality. If you struggle with chronic discomfort or back pain, finding the best sleeping posture, often with the aid of specialized support tools, may make a significant difference. By practising good sleep habits and maintaining a correct sleeping posture, you can enjoy a restful night and wake up feeling refreshed.

Frequently Asked Questions (FAQs)

What is the healthiest sleep position?

The most recommended sleep position for general spinal health is sleeping on your back with a pillow supporting your neck and a cushion under your knees. This position helps keep the spine aligned and reduces pressure points [2]. However, the healthiest position is ultimately the one that provides you with the most restful sleep without pain or symptom exacerbation.

Which position is generally not suitable for sleeping?

Sleeping on your stomach is generally not recommended, as it strains the neck and spine and can cause discomfort and poor spinal alignment due to the required twisting of the head [2]. It can also put pressure on internal organs and may contribute to restricted breathing in some individuals.

Which sleep position is best for heart health?

Sleeping on your left side is often considered best for heart health, as it may reduce pressure on the heart and improve circulation, especially in certain medical contexts [7]. This position may be recommended for pregnant women.

Is it safe to sleep on my stomach?

Sleeping on your stomach is generally discouraged by health professionals because it can strain your neck and spine, potentially leading to chronic pain and stiffness. However, if you are a habitual stomach sleeper, using a thin pillow or no pillow at all can help reduce neck strain [2].

What are the benefits of side sleeping?

Side sleeping may help reduce snoring, improve digestion, and promote better spinal alignment, particularly when a knee pillow is used. It is also a recommended position for pregnant women and individuals experiencing acid reflux or positional sleep apnea [6],[7],[8].

How can I prevent neck pain while sleeping?

To prevent neck pain, use a supportive pillow that aligns with your specific sleeping position (matching the pillow’s loft to the shoulder-to-neck gap), maintain a neutral spine, and avoid sleeping on your stomach. Stretching before bed and using a mattress with proper firmness can also help [2].

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a qualified healthcare provider, such as a Primary Care Physician or Sleep Specialist, before beginning any new wellness practice or making major changes to your sleep habits, especially if you have an existing medical condition or are on medication. Never disregard professional medical advice or delay seeking it because of something you have read in this article.

References

[1] Zhang, Y., Xiao, A., Zheng, T., Xiao, H., & Huang, R. (2022). The relationship between sleeping position and sleep quality: A flexible sensor-based study. Sensors, 22(16), 6220. https://doi.org/10.3390/s22166220

[2] Cary, D., Jacques, A., & Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS ONE, 16(11), e0260582. https://doi.org/10.1371/journal.pone.0260582

[3] Tetley, M. (2000). Instinctive sleeping and resting postures: An anthropological and zoological approach to treatment of low back and joint pain. BMJ, 321(7276), 1616–1618. https://doi.org/10.1136/bmj.321.7276.1616

[4] Rayward, L., Ho, S. W. K., Green, D., & Little, J. P. (2024). Sleep disruption and sleep position: Increased wake frequency in supine predicts lateral position preference. Journal of Sleep Research, e14325. https://doi.org/10.1111/jsr.14325

[5] Skarpsno, E. S., Mork, P. J., Nilsen, T. I. L., & Holtermann, A. (2017). Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nature and Science of Sleep, 9, 267–275. https://doi.org/10.2147/NSS.S145777

[6] Ravesloot, M. J., van Maanen, J. P., de Meyer, R. A., & de Vries, N. (2013). The clinical value of the sleep position in the diagnosis of obstructive sleep apnea. Laryngoscope, 123(5), 1334-1339. https://doi.org/10.1002/lary.23961

[7] Owusu, J. T., Anderson, F. J., Coleman, J., Oppong, S., Seffah, J. D., Aikins, A., & O’Brien, L. M. (2013). Association of maternal sleep practices with pre-eclampsia, low birth weight, and stillbirth among Ghanaian women. International Journal of Gynaecology and Obstetrics: The Official Organ of the International Federation of Gynaecology and Obstetrics, 121(3), 261–265. https://doi.org/10.1016/j.ijgo.2013.01.013

[8] Khan, R. A., & Khan, Z. (2015). Effect of left and right lateral decubitus position on postprandial gastro-oesophageal reflux. Postgraduate Medical Journal, 91(1075), 260–263. https://doi.org/10.1136/postgradmedj-2014-133068

[9] Landry, S. A., Beatty, C., Thomson, L. D. J., Wong, A.-M., Edwards, B. A., Hamilton, G. S., & Joosten, S. A. (2023). A review of supine position related obstructive sleep apnea: Classification, epidemiology, pathogenesis and treatment. Sleep Medicine Reviews, 72(101847), 101847. https://doi.org/10.1016/j.smrv.2023.101847