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Bed with white linens: Best way to sleep
Health Education

What is the best sleeping position?

Find your ideal sleep position for better rest. Explore the pros and cons of back, side, and stomach sleeping in this ultimate guide.
Karen Berger medical writer and reviewer headshot
By | Aug. 3, 2023

Getting into bed at the end of the day can be the best feeling in the world (bonus if your bed is made). But sometimes, you wake up in the morning with a stiff neck, feeling like you “slept funny.” What is the best way to sleep? This article will cover the best ways to slumber so you can go to sleep—and wake up—feeling your best. 

What is the best sleeping position?

There is not one best sleeping position for everyone because everyone has unique situations and medical conditions. According to the Sleep Foundation, the best sleep position promotes “healthy spinal alignment from your hips all the way to your head.” This may vary from person to person. However, experts generally recommend that sleeping on the side or back is considered “more beneficial” than sleeping on the stomach. This is because sleeping on the side or back allows you to keep your spine supported and balanced, relieving pressure on the spine and letting your muscles relax and recover while you rest. 

Pros and cons of different sleeping positions

The major sleeping positions include side sleeping, fetal position, back sleeping, and stomach sleeping. 

Side Sleeping

Side sleeping is the most popular sleeping position, with over 60% of people choosing to sleep this way. 

Sleeping on the side may be more comfortable for the spine, especially as we age. It promotes spinal alignment and is the position least likely to cause back pain. In addition to back pain, side sleeping benefits older adults and those with certain medical conditions, including reflux, sleep apnea or snoring, and pregnancy. 

You should not sleep on your side if you have shoulder pain, as this position can cause shoulder soreness and tightness. Those worried about wrinkles also should not sleep on the side because doing so can contribute to facial wrinkles. 

Fetal position

The fetal sleep position, a form of side sleeping, is when you sleep on your side but bring your knees up to the chest (like a baby in the womb). This sleeping position offers similar benefits as side sleeping. 

Back sleeping

Back sleeping is the second most popular sleep position, after side sleeping. Back sleeping helps distribute your weight evenly and keep the spine in alignment. Without a mattress or pillow pressed against the face, this position benefits those who want to avoid facial wrinkles. Propped up, sleeping on the back can also help those with allergies or nasal congestion. It’s also the best position for individuals with neck pain, in addition to a supportive memory foam pillow. Experts recommend keeping both arms in a similar position when sleeping on the back to keep the spine even (for example, both arms at your sides, as opposed to one up and one down). 

You should not sleep on your back if you are pregnant or if you snore or have sleep apnea. It’s also not a recommended sleeping position for older adults, heavier people, or people with reflux. People with back pain may or may not find relief from back sleeping. Those who want to sleep on their back but have discomfort may want to try putting a small pillow under the knees—or a thin pillow under the lower back. 

Stomach sleeping

Stomach sleeping comes in as the least popular sleeping position. It provides the least amount of back support and increases pressure on the spine, which may cause you to feel pain when you wake up. When sleeping on your stomach, you have to turn your head to the side, which twists your neck and head out of alignment with the rest of your spine. 

Those who want to sleep on their stomach may benefit from a firm mattress and using a very thin pillow, or no pillow at all, which minimizes spinal alignment problems. A thin pillow placed under the hips can also help relieve pressure. 

You should not sleep on your stomach if you have neck pain or back pain if you are pregnant, or if you are concerned about facial wrinkles. 

Finding the best sleeping position for different health concerns 

Changing your sleeping position, usually in combination with other measures, such as prescription medication, may help improve certain health conditions. The following information is general in nature. Because each individual may have multiple medical conditions to consider, you can ask your health professional about which sleeping position would be best for you. For certain conditions, one way of sleeping may be more beneficial than another, for example:

Let’s talk about some more medical conditions in relation to sleep positions. 

Sleeping positions for snoring and sleep apnea

Sleep apnea is a potentially serious sleep disorder, where breathing stops and starts as you sleep. There are two types of sleep apnea:

  • Obstructive sleep apnea (OSA) is due to a narrow or blocked airway that interferes with breathing during sleep
  • Central sleep apnea (CSA) is due to the brain not sending signals that the body needs to breathe normally

Both types of sleep apnea can be linked to back sleeping—more than half of people with OSA experience worse symptoms when sleeping on the back. Although many people with sleep apnea will need some kind of intervention like a CPAP machine or other type of device, changing sleep positions may also help. Some recommendations for those with sleep apnea include: 

  • Sleeping on your side may help reduce snoring as well as breathing interruptions (but may be more helpful for those with OSA than CSA). 
  • Sleeping on the left side may help those with apnea plus reflux or who are also pregnant.
  • One study showed that sleeping on the right side is the best position for people with OSA. 
  • Experts recommend avoiding sleeping on the back if you have sleep apnea.

Best sleeping positions for back pain

Some recommended sleeping positions for individuals with lower back pain include:

  • Sleeping on your side, with a pillow between the knees, and your neck supported with a high-quality pillow. This will help align the spine and minimize back pain.
  • Sleeping on the back with a cylindrical-shaped pillow (or rolled-up towel) under the knees to help relieve pressure on the spine and keep your back’s natural curve.
  • Curling up in the fetal position like a baby (laying on the side with your knees tucked into the chest)

Optimal sleeping position for neck pain 

Here are some tips for those who experience neck pain:

  • Try sleeping on the side and use a pillow that is higher under the neck than the head.
  • Try sleeping on the back with a small rounded pillow to support the curve of your neck, plus a flatter pillow for the head.
  • Use a feather pillow, and replace it yearly.
  • Avoid pillows that are too thick or stiff.
  • Use a horseshoe-shaped pillow when traveling or reclining. This can help support the neck. 

Best sleeping positions for pregnant women 

Here are some tips from the American Pregnancy Association for sleeping while pregnant: 

  • Sleep on the side, which helps circulation for both you and your baby, and puts the least pressure on your body. (Better circulation for mom also helps reduce swelling, varicose veins, and hemorrhoids).
  • Sleeping on the left side increases the amount of blood and nutrients for your baby.
  • Try bending the legs at the knees, and place a pillow between the legs to reduce back stress. 
  • Avoid sleeping on the back or stomach.

Ideal sleeping positions for heartburn and digestion

  • Sleeping on the left side may help those who experience nighttime reflux. 
  • Avoid back sleeping.
  • If you can, prop up the top of your bed (an adjustable bed frame can make this easier) at least six inches rather than just sleeping on extra pillows.

Tips to help you transition to a new sleeping position

If you are used to sleeping a certain way, it may take some time to get used to a new sleeping position. But the time spent trying to adjust can be well worth it if a different sleeping position helps your symptoms and allows you to wake up refreshed and pain-free. Here are some tips to try:

  • Purchase new pillows that support the type of sleeping position you want to change to—for example, a side sleeper pillow or pregnancy pillow. (If money is not an object, you could visit a mattress store and purchase a new mattress that caters to your sleeping needs.)
  • Place wedge pillows strategically to prevent you from rolling over.
  • To sleep on your side, you can try taping a tennis ball to the back of your pajama top. This way, if you roll over onto your back, you will naturally move back to the side to avoid the pressure of the tennis ball.
  • Another side sleeping tip is to put a pillow between your knees to reduce stress on the back—you can also try bending your knees and bringing them slightly up to the chest. 

The role of mattresses and pillows in sleep position 

According to Hopkins Medicine, when it comes to pillows and mattresses, soft vs hard is a matter of preference—but it’s important to have supportive pillows and mattresses and replace old ones. Generally, mattresses should be replaced every 6 to 8 years—and pillows every one or two years. Additionally, focus on optimizing your bedroom for the best possible sleep by keeping your sheets and mattress clean, keeping the blinds closed at night, and positioning your bed away from distractions like a desk full of work or a blinking light. And you can always add some tips for sleep hygiene to improve your sleep quality for a good night of restful sleep. If you have a sleep disorder, you should always consult your healthcare provider for medical advice.