What’s the Best Sleep Position for You?

A good night’s sleep is a thing of beauty. It resets your mood. Prepares you to tackle the day ahead. Promotes a healthy metabolism. And so much more.

So, when you’re not getting the restful sleep you need, it can take a toll.

Sleep is more complicated than you might think. It takes a near-perfect storm of hormones, sleep drive, relaxation and comfort to help you drift off to dreamland.

What’s more, finding the best sleeping position can help you keep your body in proper alignment, limit aches and pains, and help you breathe easily throughout the night.

A lot of people wonder what the best sleep position is. But the answer isn’t cut and dry.

“The ideal sleeping position is going to vary based on an individual’s needs,” says sleep medicine specialist Nancy Foldvary-Schaefer, DO, MS.

Just what are those needs and how do they relate to your best position for a restful night? Dr. Foldvary-Schaefer explains.

Best sleeping positions

We all tend to prefer sleeping in a certain way.

You may have your side of the bed. Or a particular pillow. Or a blanket that’s just the right weight.

You probably have a favorite sleeping position, too. But is it the best position for you?

In most cases, if you’re comfortable in bed, waking up refreshed and not sawing logs all night, there’s probably no reason to change up your sleeping position.

But some medical conditions may be best served by trying out a new position.

Let’s take a look at some sleeping positions and who they’re best for.

Back sleeping

For some people, lying on their back is their method of choice. And back-sleeping can be the best sleeping position in some cases.

Sleeping on your back is often the most comfortable position for people with neck and back pain — whether that’s chronic, ongoing, nagging pain or pain from a recent injury.

Snoozing on your back can help lower the strain on your spine. And a strategic use of a pillow can further help to keep you comfy.

“Often, people with back or neck pain can get relief sleeping on their back and using a pillow as a bolster under their knees,” Dr. Foldvary-Schaefer notes. “A supportive pillow under your neck can help, too.”

Another tip: Keep your sides symmetrical. That means keeping both arms in the same position. Not one above your head and one resting on your belly.

“You want to have some spinal symmetry to keep from straining one side of your body,” she adds.

But depending on the location of your pain, your back may not be your best bet. For example, sleeping with sciatica may feel good on your back if you’re dealing with a bulging disk. If you have spinal stenosis, you may be best off on your side.

If it’s not comfortable for you, don’t force it, unless a healthcare provider has advised you to sleep in a certain way.

Another benefit of sleeping on your back? Some studies suggest that it might help reduce and prevent facial wrinkles.

It makes sense — back sleeping can keep you from rubbing your face into a pillow all night and scrunching up your skin. And it keeps your nighttime skin care products where they belong. Instead of smeared across your pillowcase.

Don't forget, too: Babies should always sleep on their backs. That helps reduce the risk of SIDS.

“Putting babies to sleep on their backs helps to protect their upper airway,” Dr. Foldvary-Schaefer confirms.

Side sleeping

Side sleeping is a popular choice for a lot of people. And for good reason.

Sleeping on your side can be comfortable in many cases. And it can be particularly beneficial for some health conditions:

• Snoring and sleep apnea. Sleep apnea is a sleep disorder where your airway collapses repeatedly in your sleep. That’s because of reduced muscle tone that supports your upper airway, including your tongue. “When you’re on your back, your tongue flops backward and can further compromise the upper airway,” Dr. Foldvary-Schaefer explains. “We see this in the sleep lab where people have significant sleep apnea when they’re on their back. When they rotate to the side, it may reduce in severity or resolve completely.”
• Pregnancy. Pregnant people are advised to sleep on their sides as much as possible. That’s because sleeping on your back with a big bump can put pressure on the big veins that carry blood back to your heart.
• One-sided nasal congestion. If you’re feeling stuffed up in one nostril, sleeping on your side can help open up your nasal passages.

Sleeping on your left side vs. right

Most of the time, either side you choose for sleeping is fine. It’s more a matter of comfort than anything else. But there are instances where sleeping on one side over the other can be a benefit.

The left side is ideal for people who are pregnant. That’s because, at least in theory, it can help promote blood flow best. But most healthcare providers say that either side is fine for sleeping during pregnancy.

For people dealing with nasal congestion, choosing the proper side to sleep on may help you to breathe a little easier.

“When you’re stuffed up, it can help to pick a side based on which you’re breathing through better,” Dr. Foldvary-Schaefer advises. “For example, if your left nostril is working better than your right, try sleeping on your left side, with the right one up. And vice versa.”

Propped up

Sleeping on an incline, either by using some extra pillows behind you or on a bed that can raise your top half, can be helpful for some people.

That’s especially true if you’re dealing with allergies or with congestion from a cold, flu, COVID-19 or other respiratory infections. It can also make a difference for people who experience acid reflux at night.

Here’s why: When you lie down, your stomach and esophagus are at the same level. That allows stomach acid to rise more easily. But elevating your shoulders can help gravity do its job and keep those acids down where they belong.

Do what works for you

Again, if you’re comfortable in bed and getting a restful night’s sleep, you probably don’t need to worry about sleeping in a new position, unless advised by a healthcare provider.

But there’s one sleeping position in particular that isn’t typically recommended.

Prone position

Sleeping on your belly, what healthcare pros call the “prone position,” isn’t going to be the best sleep position for most people.

If that’s your bag and it’s not causing you any discomfort, it’s likely OK. But in general, sleeping on your stomach can lead to issues like:

• Back pain
• Neck pain
• Shoulder pain
• Facial wrinkles

You should also be cautious about sleeping on your stomach if you’re inclined to have seizures, Dr. Foldvary-Schaefer warns. “Studies have found that having a seizure while you sleep can be life-threatening for people who are sleeping on their bellies. Your pillow can obstruct your airway.”

The same is true for other people who are at risk of losing consciousness in their sleep. That includes people who drink alcohol in excess or use non-medicinal drugs recreationally.

Bottom line? Sometimes, a change of position is all we need to get our best sleep and wake up ready for the day.

But it’s not just your sleeping position that matters. So do your mattress, your pillow, your blanket-hogging bed partner and so on.

If you think a change of position can make a difference, give it a try (and try bolstering yourself with a few pillows to get comfy in a new position). But unless you’re dealing with sleep-related aches and pains, a sleep disorder or otherwise have a reason to change it up, know that your best sleep position is simply the one that helps you get the ZZZs you need.