Which sleeping position is best? Experts weigh in on a question I have recently found myself asking after years of falling asleep on my stomach. It’s the only position that feels comfortable enough for me to drift off, even though I almost always wake up with a sore neck, tight shoulders or both. It was only a few days ago, between convincing myself I had simply “slept funny” and attempting to stretch the stiffness away, that I realised that maybe it isn’t a bad night’s sleep. Maybe it’s the way I am sleeping.
The frustrating part is that finding the best sleeping position that’s both comfortable and good for your body isn’t as straightforward as it sounds. We all have our habits and changing them can feel almost impossible. But after one too many mornings spent rubbing my neck and wondering why I still feel tired despite getting enough hours of sleep, I had to find out whether my sleeping position is doing more harm than good.
Turns out, it was. Sleeping positions affect far more than how comfortable you feel at bedtime. They influence spinal alignment, muscle recovery, breathing patterns and even how rested you feel the next day. As someone who sleeps on my stomach, I realised that the stuffy nose and persistent neck strain I had come to accept as normal were actually the result of spending hours with my head turned to one side while placing unnecessary pressure on my airways.
Although changing your sleeping position may not solve every health problem, it can determine how your body feels when you wake up. The right posture can reduce unnecessary strain, support healthier breathing and help you feel more refreshed in the morning.
Here, experts explain how each sleeping position affects your spine, breathing and overall health, helping you find the best sleeping position for your body along with simple ways to improve your sleep.
Why does your sleeping position matter?
Healthy sleep is about far more than simply feeling rested. It plays an important role in heart health, metabolic health and your body’s ability to recover. During sleep, your muscles, joints and tissues repair themselves, but poor sleeping posture can interfere with that process. The position you sleep in can contribute to neck and back pain, sleep apnoea, breathing difficulties, heartburn and acid reflux, making it an important part of your overall sleep quality.
Which sleeping position is best?
According to Dr Ragini Patil, author, nutritionist and founder of Nutracy Lifestyle, side sleeping is the best position for overall health. It is one of the most natural and comfortable positions because it helps maintain proper spinal alignment while reducing pressure on the back, hips and shoulders. That said, there isn’t one sleeping position that suits everyone. The best position is ultimately the one that allows you to wake up feeling well rested and pain free.
Sleep apnoea and the best sleeping position
Sleep apnoea is a condition in which breathing repeatedly stops during sleep, either because the airway becomes blocked or because the brain does not properly regulate breathing. This interrupts sleep and often leads to loud snoring.
Even for people with sleep apnoea or persistent snoring, Dr Patil recommends sleeping on your side. “Lying on your back allows gravity to pull the soft palate backwards, partially blocking the airway. Sleeping on your side helps keep the airway open, making breathing easier,” she explains.
While changing your sleeping position can improve symptoms, it is not a treatment for sleep apnoea. Anyone who snores loudly, regularly wakes feeling exhausted or experiences pauses in breathing during sleep should consult a sleep specialist.
Why is sleeping on your left side recommended for acid reflux?
For people who experience acid reflux, heartburn or nausea at night, sleeping on the left side is generally recommended. This position helps keep stomach acid below the link between the stomach and oesophagus, reducing the likelihood of reflux.
Sleeping on the right side, on the other hand, places stomach acid closer to this valve, making reflux more likely. Slightly elevating your head can also help minimise symptoms.
Which sleeping position is best for back pain or neck pain?
Dr Patil recommends sleeping on your back or on your left side with a pillow placed between your knees. This helps keep the spine in a neutral position, distributes body weight more evenly and prevents unnecessary strain on the lower back.
For neck pain, both back sleeping and side sleeping work well, provided your pillow keeps your neck aligned with your spine. A pillow that’s too high or too flat can create additional strain instead of relieving it.
If you regularly wake up stiff, avoiding stomach sleeping and choosing the right pillow can make a noticeable difference. Gentle morning stretches may also help, but persistent pain should always be assessed by a healthcare professional.
Why is stomach sleeping discouraged?
Sleeping on your stomach places your spine in an awkward position for hours at a time. Your head remains turned to one side, placing continuous strain on your neck, while your lower back arches unnaturally under the weight of your torso. It can also compress the chest and make breathing feel less comfortable.
For many people, this combination leads to neck pain, lower back discomfort and poorer sleep quality over time. There’s also a skincare downside: pressing one side of your face into the pillow night after night can contribute to skin creasing, breakouts and eventually lead to fine lines.
If stomach sleeping is the only way you can fall asleep, there’s no need to panic. Instead of trying to change overnight, start by using a thinner pillow and gradually train yourself to spend more time sleeping on your side, giving your neck and spine a chance to rest in a more neutral position.
How important are your pillow and mattress?
Even with good sleeping posture, the right pillow and mattress are just as important. Dr Patil recommends choosing a pillow that supports your neck without being too thick or too flat. Side sleepers generally need a slightly thicker pillow than back sleepers to keep the neck aligned with the spine.
Your mattress should feel supportive without being overly firm or too soft. For most people, a medium firm mattress provides the right balance of comfort and support.
Frequently asked questions about sleeping positions
Is sleeping on your side better than sleeping on your back?
Both positions can support healthy spinal alignment when paired with the right pillow. Side sleeping may be preferable for people who snore, experience sleep apnoea symptoms or have acid reflux. Back sleeping distributes body weight evenly, but it may worsen snoring by allowing the airway to narrow.
How can I train myself to stop sleeping on my stomach?
Begin gradually rather than forcing yourself to change overnight. Fall asleep on your side with a pillow between your knees and place another pillow behind your back to prevent rolling over. Using a thinner pillow may also reduce neck strain on nights when you return to your stomach.
How do I know whether my pillow is causing neck pain?
Your pillow may be the problem if you regularly wake with stiffness, headaches or pain around the neck and shoulders. When lying down, your head should remain aligned with your spine rather than tilting upwards or dropping towards the mattress. Side sleepers usually require more height than back sleepers.
Can changing your sleeping position reduce snoring?
Sleeping on your side may reduce snoring because it helps prevent the tongue and soft palate from falling backwards and narrowing the airway. However, frequent loud snoring, daytime exhaustion, choking sounds or pauses in breathing may indicate sleep apnoea and should not be managed through positional changes alone.
What is the healthiest sleeping position for most people?
Side sleeping is generally considered a supportive option because it can promote spinal alignment, easier breathing and improved comfort. Still, there is no universally perfect position. The healthiest choice is one that accommodates your individual needs and allows you to wake without persistent pain, stiffness or interrupted sleep.
