What is the Best Sleeping Position? It Depends.

A man lying down in a side sleeping position on his bed.

We can’t stress it enough: Sleep is essential for your physical, mental and emotional well-being. Getting enough restful sleep every day is a non-negotiable. If you’re waking up with aching joints and muscles, your sleep posture may be doing more harm to your sleep quality than good.


So, what's the best sleeping posture? There’s no one-size-fits-all answer. It depends on several factors, including your health needs and personal comfort.


This article aims to discuss the different sleeping positions and identify those that are most effective in specific situations.

Key Takeaways

  • There’s no one-size-fits-all sleep position, but the healthiest is the one that keeps your spine in neutral alignment.

  • There are 4 sleeping positions to consider: the supine sleep position, side sleeping, the prone position and sleeping in a sitting position.

  • Determine your ideal sleeping position by experimenting with different postures and supportive bedding and tracking your sleep quality.

Table of Contents

What Is the Best Sleeping Position?

The best position should help keep the spine aligned from the head down to the hips. While there isn’t a clear winner, sleeping on your side or back is healthier than sleeping on your stomach.


Experiment with different sleeping postures to find a comfortable position that allows you to get enough quality shuteye and wake up pain-free.

Sleeping on Your Side: Who Is It Best for?

A woman lying down on her side to properly align her spine.

Side sleeping positions are the most common and offer several health benefits. Side sleeping is the preferred position for over 60% of people, according to the Sleep Foundation.(1) When done right, side sleeping helps with:


  • Proper alignment of the spine

  • Reducing snoring by opening airways

  • Easing symptoms of gastroesophageal reflux disease (GERD) and other digestive issues

  • Helping the brain clear metabolic waste more efficiently


The best side to sleep on depends on preference and overall health.

Best Sleeping Position for Pregnancy

Side sleeping is one of the best sleeping positions while pregnant. Sleeping on your left side is best for you and your growing baby. It enhances blood flow and decreases swelling. A wedge or pregnancy body pillow can help support your abdomen, easing the strain on your hips and back.

Best Sleeping Position for Lower Back Pain

Sleeping with lower back pain can be tough. Try sleeping on your side with one pillow under your head and another pillow between your knees. This ensures even distribution of body weight. This posture helps keep your spine, pelvis and hips aligned.


Meanwhile, the fetal position opens up your joints and prevents your spine from overbending. The fetal position is achieved by sleeping with a pillow under your head and your knees curled up to your chest.

Best Sleeping Position for Sleep Apnea

Sleep apnea is a condition wherein the soft palate collapses to the back of your throat, causing loud snoring and breathing pauses. Side sleeping prevents this collapse, keeping the airways open. You’ll breathe more easily and experience less snoring for a restful night.

Best Sleeping Position for Snoring

Sleeping on the side is the most effective position for snoring too. Similar to how it works for sleep apnea, this position opens up the airways and prevents your tongue from collapsing to the back of your throat.

Best Sleeping Position for Acid Reflux

The best position for acid reflux is on your left side. This angle prevents the contents of your stomach from flowing back to your esophagus. Also, a study in The American Journal of Gastroenterology found that sleeping on the left side shortened the duration and reduced the severity of acid reflux in the evening.(2)

Drawbacks of Sleeping on Your Side

Sleeping on the side helps maintain spinal alignment if done correctly. Otherwise, you risk placing your spine out of neutral alignment, which may strain your hips and back. Pillow support is a must.


Shift sides throughout the night. Sleeping on one side can cause stiff and sore muscles and joints, including shoulder pain. It may also cause nerve compression and numbness.


Sleeping on your side also increases your risk of developing facial wrinkles and creases because your face is pressed against your pillow the entire night.

How to Sleep Well on Your Side

Here are tips on how to sleep on your side correctly:


  • Put a pillow under your head and between your knees.

  • Ensure your chin, neck and shoulders are centered.

  • Ensure your shoulders align with your hips.

  • Avoid twisting your head or lowering your chin.

  • Shift sides throughout the night, when possible.

Sleeping on Your Back: Who Is It Best for?

A man lying in the supine sleep position on his bed with one pillow under his head.

Also known as the supine sleeping position, back sleeping is considered one of the healthiest sleep postures. Unlike other sleeping positions, it's similar to standing up straight. Here’s what it might help with:


  • Potentially ease head, neck and back pain

  • Better for breathing in some cases, like when you have sinusitis

  • Preventing sleep wrinkles and creases

Best Sleeping Position for Neck Pain

The supine position, using a contoured or dual-height pillow, helps maintain the natural inward curve of the neck. Sleeping this way reduces your risk of waking up with a stiff neck or developing chronic neck pain. It also allows for even pressure distribution, enabling the neck muscles to relax uniformly to prevent neck pain and reduce tension. Back sleepers don’t need to twist their neck, helping them avoid rotational strain.

Best Sleeping Position for Lumbar Pain

This popular sleep position is also ideal for easing lower back pain. Sleeping on your back with a pillow under your head and knees relieves back pain from surgery and spinal stenosis, too. If there’s a gap between the mattress and the small of your back, use a rolled-up towel to fill the space.

Best Sleeping Position for Congestion

Sleeping on your back is, in some cases, the best sleeping position to clear lungs. It's also an option for when you have sinusitis. However, you’ll need to lie down with your head elevated by a pillow at a 30 to 45-degree angle, allowing gravity to assist in draining mucus.


It's also helpful if you suffer from post-nasal drip or allergic rhinitis. Back sleeping allows mucus to collect in your pharynx instead of the nasal passages, making it easier to swallow or expel.

Best Sleeping Position for Hip Pain

Sleeping on your back can also reduce hip pain and discomfort after hip surgery, aiding with physical recovery. It helps your pelvis maintain a neutral alignment. It prevents uneven pressure on your hip joints, muscles and ligaments.


Unlike sleeping on your side, sleeping supine keeps your legs in a neutral position, preventing strain on your hip joint and surrounding ligaments.

Best Sleeping Position for Knee Pain

Sleeping on your back is also ideal when you have knee pain. Place a rolled-up towel or small pillow under your knees to keep them slightly bent. The towel or pillow stops your knees from fully straightening and straining your ligaments.


The supine position also allows for even pressure distribution. Your body weight is spread to larger areas like your shoulders, back and butt, so your knees aren’t bearing the brunt. It's also ideal for when you need to wear knee braces, compression sleeves or cold therapy wraps.

When Shouldn’t You Sleep on Your Back

Avoid sleeping supine when you’re a heavy snorer or have obstructive sleep apnea (OSA). Sleeping on your back allows your tongue to collapse to the back of your throat, obstructing your airways.


Pregnant women should also avoid back sleeping, especially during the second and third trimesters. They should rest on their side instead.


Individuals with GERD or acid reflux should also avoid this posture. Back sleeping also allows gastric acid to flow easily from the stomach to the esophagus.


Avoid back sleeping when you have certain heart conditions, like heart failure accompanied by shortness of breath. It may allow too much blood to rush back to your heart and lungs, which could cause fluid buildup and difficulty breathing.

How to Sleep Well on Your Back

There are considerations to keep in mind when sleeping supine. The right pillows and a supportive mattress are essential for achieving a more restful sleep. Here are a few tips:


  • Choose a firm mattress. A too-soft one won’t provide adequate support.

  • Avoid using a mattress that sags in the center. It will throw off your spine’s natural alignment.

  • Avoid using too many pillows under your head. Instead, use 1 pillow with a medium loft of 3 to 5 inches.

  • Choose a pillow that provides your neck with adequate support, such as an orthopedic pillow or a dual-height pillow.

  • Place a pillow under the small of your back where the spine curves. Place a thin pillow under your knees. Both help your spine maintain neutral alignment.

Sleeping on Your Stomach: Who Is It Best for?

The prone sleeping position is considered by many to be an unhealthy position due to the strain it puts on your neck, among other areas. However, it’s beneficial in certain situations:


  • It provides pain relief for people suffering from degenerative disc disease or spinal overextension. A pillow must be placed under the lower abdomen and pelvis for this to be effective.

  • It helps with sleep apnea. A study in the National Library of Medicine found that it may reduce breathing pauses.(3)

  • Positional therapy, carried out on preterm infants in neonatal intensive care, utilizes the prone position to improve oxygenation, according to a study in the National Library of Medicine.(4) Note that the infants are transitioned to the supine position after their breathing improves.

  • Persons with severe lung injury are placed in the prone position to improve oxygen levels and prevent lung damage from the breathing machine.

Why Is Stomach Sleeping the Worst Sleeping Position?

Sleeping in the prone position means your head is turned to one side most of the night. This hyper-rotates your neck, stretching and compressing cervical muscles and joints. The stretching and compression can lead to stiffness, headaches and even chronic neck pain.


Sleeping on your stomach causes your lower back to overarch, flattening the natural curve of your lower back and potentially leading to lower back pain. It increases pressure on your joints and muscles due to the uneven distribution of body weight, which can lead to numbness and discomfort.


In most cases, stomach sleeping limits the movement of the diaphragm and expansion of the rib cage. Taking deep breaths can prove challenging. Plus, it may reduce your oxygen intake throughout the night.


Finally, stomach sleeping can speed up aging and cause skin issues due to the pressure and friction caused by the pillow.

How to Sleep Well on Your Stomach

If you prefer sleeping in the prone position, here are some tips to do it well:


  • A thin pillow (or no pillow at all) under your head prevents your neck from overbending backwards.

  • A pillow under your pelvis and lower abdomen helps relieve pressure on your lower back.

  • Turn your head, but only just enough to breathe. Alternate sides throughout the night.

  • Use a medium-firm mattress.

  • Engage in stretching and core-stabilizing exercises to strengthen your spine and ease pain.

Sleeping Sitting Up: Is It Ever Good?

Sleeping sitting up isn’t natural for humans, who were made to get shuteye lying down. However, there are some instances where it's normal, such as during travel. Here's why it can be beneficial in certain instances:


  • Prevents the tongue and soft palate from blocking the airways when you have obstructive sleep apnea

  • Prevents gastric acid from flowing back into the esophagus when you have GERD

  • Eases lower back pain, especially in cases where one of your lower vertebrae overlaps with the bone beneath it

  • Helps alleviate shortness of breath in patients with heart failure

  • Makes coughing and clearing mucus easier for individuals suffering from bronchitis and COPD

  • Eases uterine pressure for pregnant women


There are also downsides to sleeping sitting up:


  • May strain your spine and neck without appropriate lumbar and cervical support

  • Results in lighter, more fragmented shuteye

  • Puts pressure on your sit bones and posterior thigh, impeding healthy blood flow

  • Allows blood to accumulate in your lower extremities, resulting in swelling and discomfort

How to Sleep Well Sitting Upright

If you want to get proper shuteye while sitting upright, follow these tips:


  • Use a recliner with an adjustable backrest for added comfort. It should support your spine in an S-curve.

  • Use a small pillow to support the natural inward curve of your lower back.

  • Adjust your recliner to a 30 to 45-degree incline.

  • Use a contoured pillow to support your neck and head, and avoid using thicker pillows that can cause discomfort.

  • Put a cushion or folded blanket under your thighs to relieve pressure on your sit bones.

  • Nocturnal body movements are unavoidable. Stabilize your position throughout the night by using a wedge pillow with straps to prevent it from slipping.

  • Incorporate gentle neck stretching into your bedtime and wake-up routines.

  • Optimize your environment for sleep. Use an excellent sleep mask to block light and earplugs or a white noise machine to mask disruptive sounds.

How to Find the Best Sleeping Position

So, how do you find your new favorite sleeping position? It depends on several key factors. Experiment to determine which one works best for you.


  • Assess your needs. Your sleep position should address your health issues.

  • Choose your pillows and mattress carefully to match your sleep position and any health concerns.

  • Test each new position for at least a week. Use a tracker to monitor your sleep quality. Keep a sleep diary to note changes in pain levels, number of awakenings and how you feel when you wake up.

  • Use positioning aids like pillows and adjust the pillow or mattress firmness in increments, as needed, when switching to a new position.

  • Reevaluate whether your sleep position is still suitable, as your health conditions, weight and mattress age change.

  • Keep your sleep medicine specialist informed.

Conclusion: What Is Your Best Sleeping Position?

The position you sleep in should support your health and comfort, and help you get a good night's sleep. Trial and error are required to help you identify which one suits you best.


You might also be curious to learn what your sleep position says about you. Are you a yearner, a great listener, or a great friend?


We hope this article helped you understand the different sleep positions and which ones are suitable for specific situations. More importantly, it helped you identify yours. Let us know by commenting below!

Sources:  

(1) “Best Sleeping Positions.” Sleep Foundation, www.sleepfoundation.org/sleeping-positions. Accessed 30 May 2025.

(2) “Associations Between Sleep Position and Nocturnal Gastroesophageal Reflux: A Study Using Concurrent Monitoring of Sleep Position and Esophageal pH and Impedance.” The American Journal of Gastroenterology, journals.lww.com/ajg/abstract/2022/02000/associations_between_sleep_position_and_nocturnal.28.aspx. Accessed 30 May 2025.

(3) “Effect of prone positioning in mild to moderate obstructive sleep apnea syndrome.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25618193/. Accessed 30 May 2025.

(4) “Placing preterm infants for sleep: first prone, then supine.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC2675348/. Accessed 3 June 2025.


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