The Best Sleeping Positions for a Good Night of Sleep: Recommended by Experts

Jun 13, 2024

Fact Checked

Sleep experts weigh in on the ideal sleep position for getting quality rest, which can vary depending on your needs.

Edited by: Donya Currie, MA, Senior Editor at NCOA

Reviewed by: Susan Stiles, PhD, Healthy Aging Expert

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Best Sleeping Positions: Key Takeaways

The ideal sleeping position allows you to get the best sleep, but experts say side sleeping offers the most health benefits.
The best sleeping position for you will depend on personal preference, health factors, mattress surface, and whether you sleep with a partner.
Sleeping on your stomach is best for people who want to reduce snoring or sleep apnea symptoms.
Sleeping on your side is best for people with respiratory issues, snoring, or who are pregnant. It can also help protect your spine from misalignment.
Sleeping on your back is best for people who have back pain or need additional lower back support.
Swapping out your old mattress and pillows for more supportive options can help increase your comfort and promote more restful sleep.

Quality sleep is a key component of overall health and wellness. Without adequate rest, most people feel tired and are less able to handle daily stresses. Chronic sleep issues can also impact our long-term health and increase our risk for diseases, including heart disease and type 2 diabetes ^[1] .

Many factors affect how well we sleep, including anxiety, health conditions, medications, chronic pain, and sleep disorders. Sleep position may also play a role in how well you sleep. For instance, sleeping on your back can worsen symptoms ^[2] of sleep apnea or potentially leave you with back stiffness if your spine isn’t well-supported ^[3] . A healthy sleep position promotes proper spinal alignment and supports restorative sleep ^[4] .

While there’s no one best way to sleep, different positions may help with different issues.

What is the best sleeping position?

The four sleeping positions are: supine (back), prone (stomach), left lateral side, and right lateral side.

According to Chester Wu, MD, a psychiatrist and sleep expert, one of the best sleep positions is side-sleeping. “This position is ideal as it helps maintain proper spine alignment, reduces snoring and sleep apnea symptoms, and is beneficial for digestion and heart health,” said Wu.

Research has shown that it’s also the most popular sleep position. One study analyzed the time participants spent in different sleeping positions and found that they slept on their side 54.1% of the time spent in bed ^[5] . Our Reviews Team also got the same result from a survey of 600, with almost 50% of respondents saying they prefer to sleep on their side. For other positions, 13.67% of people said they preferred their stomach, and 17.33% preferred their back ^[6] .

But while side sleeping might be popular and suitable for helping with different health concerns, your ideal sleeping position varies depending on your preferences.

“Sleep is a very personal behavior,” said Joseph M. Dzierzewski, PhD, vice president of research and scientific affairs at the National Sleep Foundation. “The optimal sleep position for one person may be very similar or dissimilar to the optimal sleep position of another person.”

According to Wu, factors that can influence your sleeping position include:

Pregnancy: You may find that being pregnant temporarily changes how you sleep, making some sleep positions more comfortable than others.
Snoring and sleep apnea: Certain sleep positions can make snoring and sleep apnea symptoms worse.
Acid reflux: If you’re prone to acid reflux, you may find it necessary to adjust your sleep position to reduce symptoms.
Neck and back pain: Proper spinal alignment may be key to finding comfort and sleeping restfully if you live with chronic neck or back pain.

Ultimately, personal preference and comfort play a major role in the sleep position you choose—and your preferred sleep position may shift over time.

Sleeping on your side

Research has shown that side sleeping is one of the most common sleep positions ^[5] . This position also has many benefits, including helping with sleep apnea symptoms. But while side sleeping may help with sleep apnea by preventing the airway from collapsing, it isn’t a treatment ^[7] . Depending on the severity of your condition, you may benefit from a breathing device, such as a continuous positive airway pressure (CPAP) machine or oral appliance that repositions your jaw or tongue to open your airway.

Results of a study involving participants with obstructive sleep apnea suggested that those who slept on their right side had fewer respiratory problems throughout the night than those who slept on their left side. According to research, sleeping on your right side may be better for you if breathing is an issue ^[8] .

But side sleeping isn’t just beneficial for sleep apnea. Sleeping on your side may also help prevent pain and stiffness in the morning. Research on the relationship between sleep posture and spinal symptoms in adults indicated that side sleeping may help protect against spinal symptoms, such as back pain ^[3] .

Wu suggested that if you have back pain and prefer sleeping on your side, you may find it helpful to sleep with a pillow between your knees, which can help with spinal alignment.

Side sleeping may also help with gastroesophageal reflux (GERD) symptoms, such as heartburn and regurgitation. One study found that those who slept on their left side with the head of the bed elevated had reduced episodes of GERD ^[9] . A pillow or an adjustable bed can also help elevate your head at night and may limit reflux symptoms.

While there are benefits of side sleeping, your shoulders and hips are pressure points, so if you don’t have a mattress that helps ease pressure, you might find them sore in the morning, especially the shoulder. Side sleeping can also impact the appearance of your skin. According to research, the compression and stress from your face lying on a pillow can lead to sleep wrinkles ^[10] . If you are looking for a new mattress, read our guide of the best mattresses for side sleepers.

Pros and cons

Pros

Can help ease symptoms of sleep apnea by opening airways
May protect from spinal issues and back pain
Potential for reduced symptoms of acid reflux
May help reduce snoring

Cons

May feel pressure or pain in the shoulder or hip
The compression on your face from sleeping on your side can lead to wrinkles

Sleeping on your back

Second in popularity to side sleeping, back sleeping can help support proper spinal alignment ^[5] and may be the most comfortable way to sleep for those with back pain, noted Dzierzewski.

According to a 2021 review, a medium-firm bed is the best mattress for back sleepers ^[11] . Research also shows that sleeping on your back may prevent neck and shoulder pain, but you may need the help of a supportive neck pillow to elevate your head ^[12] . Wu said back sleeping also helps support natural spinal alignment, which may help prevent back pain.

On the downside, sleeping on your back can worsen sleep apnea symptoms. “The position allows gravity to pull the tongue and soft tissues in the throat backward, potentially blocking the airway,” Wu said. “This blockage can lead to increased snoring and interrupted breathing.”

Sleeping on your back can also increase heartburn episodes at night. Studies have shown that people with chronic GERD are more likely to experience prolonged symptoms while sleeping on their backs compared to other sleep positions ^[13] . One study also found that sleeping on the left side helped symptoms clear up faster ^[14] .

Pros and cons

Pros

Supports natural spine alignment (as long as your mattress and pillow are supportive)
May help with back pain
No compression wrinkles

Cons

More likely to snore
May worsen sleep apnea symptoms
Prolonged symptoms of acid reflux

Sleeping on your stomach

Stomach sleeping has few health benefits. “It’s only really recommended if that’s the only position you can sleep in,” Wu said. Sleeping on your stomach comes with several drawbacks. Because this sleeping position requires you to twist your neck to breathe at night, your spine can get pushed out of alignment, leading to or worsening chronic back pain issues. Stomach sleeping can increase the load on spinal tissue, hampering recovery and potentially creating spinal issues ^[3] . If you’re a stomach sleeper, you’ll typically want a firmer mattress to help elevate your hips and keep everything in alignment.

But stomach sleeping is not without its benefits. Sleeping on your stomach can help minimize symptoms if you have sleep apnea. Research shows this position can reduce hypopnea (restricted breathing) and apnea (stopped breathing) episodes and improve oxygen levels in the blood ^[15] . Sleeping on your stomach can also help with position-dependent snoring ^[2] .

Getting restful sleep is important, and stomach sleeping may be the best choice for you if it helps you do so.

Pros and cons

Pros

May reduce symptoms of sleep apnea
Can help with snoring

Cons

May push your spine out of alignment
Greater likelihood of compression wrinkles on your face
May cause or worsen back and neck pain

Best sleeping position for back pain

Back and side sleeping can both potentially help with back pain. Side sleeping may protect your spine from pain and discomfort at night since you’re not putting pressure on the lumbar region ^[3] . On the other hand, back sleeping can help with lower back pain because your spine stays in a neutral position and your weight is distributed.

Your mattress can also impact your sleep. Studies show that medium-firm mattresses can help with daytime low-back pain and fewer pain episodes when lying in bed or awakening ^[16] ^[11] .

A supportive pillow can also significantly affect your sleep quality and prevent back pain. Using a soft pillow or rolled-up towel tucked under your knees while sleeping may help with spine alignment.

You can also consider one of the best mattresses for back pain, which may be able to ease pain.

Best sleeping position if you are pregnant

The best sleeping position during pregnancy is typically on the side ^[17] . Experts have historically claimed that sleeping on the side (specifically the left side) may help lower the risk of stillbirthe. One study suggested sleeping on either the left or right side may reduce the chances of a late stillbirth by 5.8% for women who are more than 28 weeks pregnant ^[18] . Other evidence points to the benefits of left-side sleeping for improving blood circulation to the heart, said Wu. But more recent updates to the science claim that women should sleep in the position most comfortable to them during early and mid-pregnancy ^[19] .

When side-sleeping, the American College of Obstetricians and Gynecologists (ACOG) recommends keeping one or both knees bent for back support ^[20] . For additional support, a pillow between the knees and under the belly or a full-body pillow may also help.

Sleeping on your stomach is fine during the earlier stages of pregnancy, but as your belly grows, it can be near-impossible to continue comfortably sleeping in this position.

Additionally, back sleeping may not be ideal as it may pose health risks later in the pregnancy. Some research suggests that sleeping on your back during the third trimester may lead to lower infant birth weight ^[21] , so side sleeping is the preferred position during the later stages of the pregnancy ^[22] .

Best sleeping position for couples

While there’s no best sleeping position for couples, sharing a bed with a partner can impact how you sleep, including your sleep position. According to a survey, spooning is among the most popular sleeping positions for couples ^[23] , but some other sleep positions for couples include back-to-back, front-to-front, and intertwined ^[24] .

Although sleep positions vary from couple to couple, a survey conducted by the American Academy of Sleep Science found that more than one-third of people are opting for a “sleep divorce,” which means couples are prioritizing sleep, so one person in the relationship may be sleeping in a separate room.

Couples who do sleep together may want to consider their position based on several factors:

Movement: If one person is uncomfortable during the night and restless, their movements may impact their partner. Solutions for this include finding a mattress with good motion isolation or purchasing a split adjustable bed, which provides togetherness while allowing each person to choose their own mattress.
Snoring: If one person snores, it can be disruptive to their partner. Back sleepers may want to sleep elevated with an adjustable bed or a wedge pillow, which can help with snoring symptoms ^[25] . Sleeping in the side position may also help reduce snoring.
Edge support: Another important consideration for couples is mattress edge support, which refers to the sturdiness of the perimeter of your mattress. Choosing a mattress with solid edge support can help prevent sagging, allowing you and your partner to sleep safely on any part of the bed. Having extra edge support from your mattress may also be beneficial if you or your partner have mobility issues because it provides additional stability.

Bottom line

Sleep habits are highly personal, and the same goes for your ideal sleep position. A side sleeping position has many advantages and fewer drawbacks than a stomach or back position. Ultimately, the position that helps you fall asleep, stay asleep, and get quality rest is the best one for you.

What works for you sleep-wise might not work for someone else, and your go-to sleep position can change throughout your lifespan. You might sleep differently with a partner than alone, and you may need to adjust your positioning during pregnancy or if you develop a health condition, like sleep apnea, or experience chronic pain.

If you’re worried about your sleep quality and haven’t had luck with a side sleeping position, consider consulting your primary health care provider. They may refer you to a sleep specialist who can help diagnose and treat sleep disorders.

Frequently asked questions

According to experts, side sleeping offers the most health benefits. It’s often the most comfortable way to sleep for many people, including pregnant women, and was the most popular position in multiple surveys. Sleeping on your side can also help reduce snoring, sleep apnea, and acid reflux episodes.

Back and side sleeping can both help promote proper spinal alignment. In both cases, a supportive mattress is key. If you’re a side sleeper, putting a pillow between your knees may help your spine maintain alignment.

While research is limited, some evidence suggests that left-side sleeping may be better for people with acid reflux and pregnant women. But sleeping on your right side may be better if you struggle with respiratory issues, like sleep apnea.

Have questions about this review? Email us at reviewsteam@ncoa.org.

Sources

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