Sleeping Positions For Your Health

Which side are you on? Find out interesting correlations between sleeping positions, your health, and how it can impact your quality of sleep.

It’s night, and most of us settle into the comfort of our beds to sleep in the same position we are used to. While we have our own preferred sleeping position, it is important to learn which ones are better for our health and well-being.

What Is the Best Sleep Position?

There is no one sleep position that serves as the best for everyone, as it depends on your personal health situation and what you feel most comfortable with. Different sleep positions provide different benefits. A proper sleep position can relieve stress on our spine and improve sleep quality, while certain positions may cause stiffness or aches in the shoulders, back, and neck. Find out more about each sleeping position below.

Sleeping On Your Side

Studies show that over 60% of adults sleep on their side¹. This position can help relieve snoring and improve digestion². It also promotes healthy spine alignment as your spine is supported in its natural curve and alleviates neck and back pain.

Common Side Sleeping Positions include:
Log – Sleeping with your arms down at your sides, with legs extended
Foetal – Curled up with knees and arms bent and drawn into your chest with chin tilted downwards
Yearner – Sleeping on one side with arms outstretched

If you experience symptoms of acid reflux or other digestive issues, it is recommended to sleep on your left side as it keeps your stomach below your oesophagus and limits the rise of stomach acid³. Side sleeping on the left is also beneficial for pregnant women as it helps promote blood flow and relieves pressure on the uterus⁴.

However, sleeping on your side may not always be the best as it can cause stiffness in your shoulders or even jaw tightness on that side. Having a medium to medium-firm mattress can help support heavier parts of the body to relieve some pressure at the hips and shoulders⁵. Side sleepers are also recommended to have a firmer pillow that is thicker, to keep the head aligned with the rest of the spine⁶.

Sleeping On Your Back

Sleeping on the back is the second most popular position, after side sleeping. It helps keep your spine in an even and natural position and can help relieve certain pressure points, such as the neck, back, hips, and knees. For many, this position promotes more restful sleep⁷. It also prevents premature facial wrinkles as your face isn’t pressed into your pillow.

Common Back Sleeping Positions include:

Starfish – On the back with arms up near the pillow and legs outstretched
Soldier – Lying as straight as how a soldier stands, with legs straight and arms straight along the sides of your body

Sleeping on the back may offer many health benefits, but it is not a good position for people who experience sleep apnoea or snore in their sleep, as their breathing airway is easily blocked when lying on the back⁸. Some may experience more tension on their lower back as well, thus it is advised that a small pillow be placed under the lower back, or under the knees instead to relieve the pressure.

This position may also trigger acid reflux, so it is helpful to sleep with a thicker pillow as it keeps the head elevated.

Sleeping On Your Belly

Sleeping on your stomach ranks at the bottom of the list. It is the least popular sleep position, and with good reason, not recommended for most people too. Though this sleep position can relieve snoring, it also puts stress on your neck and lower back. People who usually sleep on their stomach throughout the night with their head facing the same way will probably notice some stiffness in the day.

This position also provides the least back support and increases pressure on the spine, which may stretch your spine out of alignment⁹. It also contributes to facial wrinkles too, as your face will be pressed against the pillow.

For stomach sleepers, it is recommended to have a firmer mattress and a pillow that is low in height. This is to reduce spine alignment issues and stress on the neck. Try placing a pillow under your lower belly to support your spine and relieve pressure¹⁰.

The best sleep position is one that feels comfortable and allows you to sleep through the night, leaving you feeling well-rested with no aches or stiffness when you wake up for the day. If your current sleep position serves you well, there is no need to change it. However, if you desire better sleep, try adopting a different sleep position and experiment what works best for you.

Other than sleeping positions, there are many other reasons why you may not be getting the quality rest you need. Read here on tips to counter sleep deprivation!

References:
¹Over 60% of adults sleep on their side: https://www.sleepfoundation.org/sleeping-positions#:~:text=The%20flexibility%20of%20our%20spine,especially%20when%20supported%20with%20pillows
²Side sleeping position can help relieve snoring and improve digestion: https://www.healthline.com/health/healthy-sleep/what-does-your-sleeping-position-say-about-you#sleeping-position-and-health
³ Sleeping on left to relieve acid reflux symptoms: https://www.healthline.com/health/healthy-sleep/what-does-your-sleeping-position-say-about-you#sleeping-position-and-health
⁴Side sleeping is beneficial for pregnant women: https://www.healthline.com/health/healthy-sleep/what-does-your-sleeping-position-say-about-you#sleeping-position-and-health
⁵Medium to medium firm mattresses provide support: https://www.sleepfoundation.org/sleeping-positions/meaning
⁶Firmer pillow for side sleepers: https://www.sleepfoundation.org/sleeping-positions/meaning
⁷Back sleeping and restful sleep:https://www.healthline.com/health/healthy-sleep/what-does-your-sleeping-position-say-about-you#tips-for-every-sleeping-position
⁸Back sleeping and sleep apnoea:https://www.healthline.com/health/healthy-sleep/what-does-your-sleeping-position-say-about-you#sleeping-position-and-health
⁹Sleeping on your belly provides the least support:https://www.sleepfoundation.org/sleeping-positions#:~:text=The%20flexibility%20of%20our%20spine,especially%20when%20supported%20with%20pillows
¹⁰Relieve pressure by placing a pillow under your lower belly: https://www.sleepfoundation.org/sleeping-positions#:~:text=The%20flexibility%20of%20our%20spine,especially%20when%20supported%20with%20pillows