What is the best sleeping position?

We all know sleep is important. But how much thought have you given to how you sleep?

Your sleeping position affects more than just comfort. It can impact your breathing, digestion, spinal health, and even skin. Whether you're a back sleeper, side sleeper, or stomach sleeper, each position comes with its own pros and cons.

Let’s break them down and figure out which position might be best for you — and why it matters.

Why sleeping position matters

Your body doesn’t just power down at night.

While you sleep, it works to repair muscles, regulate hormones, and reset your brain. The position you sleep in can support – or interfere with – those functions.

If you wake up with neck pain, back stiffness, or acid reflux, your sleep position might be the culprit.

Sleeping on your back: The spinal supporter

Sleeping on your back is often recommended by doctors and chiropractors.

Why? It keeps your spine aligned and your body evenly balanced. Your head, neck, and back are all supported without extra pressure on any one area.

Back sleeping may also help prevent wrinkles and breakouts, since your face isn’t pressed into a pillow all night.

However, it’s not for everyone.

Back sleepers are more likely to snore or experience sleep apnea, especially if they’re overweight or have narrow airways.

Best for:

• People with back or neck pain
• Those wanting to reduce facial pressure
• People who don’t snore

Tips:

• Use a pillow that supports the natural curve of your neck.
• Avoid overly thick pillows — they can push your head forward.
• Place a pillow under your knees for extra lower back support.

Sleeping on your side: The all-rounder

Side sleeping is the most common position. And for many, it’s the most comfortable.

It’s especially good for digestion and can help reduce acid reflux and heartburn. That’s because gravity helps keep your stomach acids down, especially if you sleep on your left side.

Side sleeping also promotes better airflow, which can ease snoring and improve breathing.

Best for:

• People with sleep apnea
• Pregnant women
• Anyone dealing with acid reflux
• People with chronic snoring

Tips:

• Use a firm pillow that keeps your head aligned with your spine.
• Place a pillow between your knees to support your hips.
• Alternate sides to prevent muscle imbalances or wrinkles.

Sleeping on your stomach: The trouble spot

Stomach sleeping is the least recommended position — and for good reason.

It can strain your neck and spine. Your head has to turn to one side, which can lead to soreness or long-term issues with alignment.

It may also compress your chest, making it harder to breathe deeply.

That said, some people find this position helps reduce snoring or manage mild sleep apnea. It’s also how some folks feel safest or most relaxed.

Best for:

• People who experience sleep apnea or snoring

Tips:

• Use a very thin pillow or none at all to avoid neck strain.
• Consider placing a pillow under your pelvis to reduce pressure on your lower back.
• Try training yourself to switch to a side or back position if discomfort arises.

What about the fetal position?

This curled-up version of side sleeping is super common. It feels cozy and safe, especially in colder months.

It’s great for reducing snoring and easing lower back pain, especially during pregnancy.

But curling too tightly can restrict breathing and cause stiffness in the morning.

Tips:

• Loosen up the curl — keep your body relaxed.
• Use a supportive pillow for your head and one between your knees.
• Stretch in the morning to release any tension.

Special considerations

Your ideal sleeping position might depend on your health, age, and lifestyle.

Here are a few specific situations to consider:

Pregnancy:
Doctors often recommend sleeping on the left side to improve blood flow to the heart and baby. It also helps reduce pressure on the liver.

Chronic Pain:
People with back pain may benefit from back sleeping with pillows for support. Side sleeping with a knee pillow can also help.

Snoring or Sleep Apnea:
Avoid sleeping on your back. Side sleeping is usually best to keep airways open.

Heartburn:
Left side sleeping is key. It prevents stomach acid from flowing up the esophagus.

What if you toss and turn?

Most people change positions several times a night. That’s totally normal.

The goal isn’t to stay frozen in one position, but to start in one that supports your needs. Use pillows or body cushions to gently guide your body into your preferred sleep setup.

Over time, your body will adapt to what feels best.

So is there a winner?

There’s no universal “best” sleeping position. The right one depends on your body, your health, and your comfort.

But understanding how each position affects your body can help you make smarter choices.

Try out a few. Listen to your body. Use pillows for support. And aim for 7–9 hours of quality rest each night — in whatever position helps you wake up feeling your best.

Sweet dreams!