Is there an ideal sleeping position? Experts give their opinion.

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After a long day, there’s nothing better than curling up under the covers and drifting off to sleep. And whether you sleep on your back, side, or stomach, it’s probably a habit—trying to sleep on your side if you’ve always slept on your back probably doesn’t feel natural. While there’s some evidence that side sleeping may have the most benefits, the best sleeping position is actually the one that’s best for you.

“First, consider the health issues for which a specific sleep position is recommended,” says Carleara Weiss, sleep science consultant at Aeroflow Sleep. “Next, consider how often you wake up at night due to discomfort and whether you wake up feeling rested and pain-free the next day. The answers to these questions may indicate a need for adjustment.”

We spoke to doctors, sleep experts, and researchers about the best sleeping positions and how you can change your position if you think it might be beneficial.

The most common sleeping positions are on your side, on your back (supine), and on your stomach (prone).

“Most people don’t sleep the same way all the time, and we unconsciously change sleeping positions throughout the night,” says Maj. Allison Brager, a neurobiologist involved in the U.S. Army’s Holistic Health and Fitness System.

Of all the sleeping positions, sleeping on your side may have the most benefits. “Sleeping on your side provides better support and proper alignment of the spine, which can help reduce back pain,” says Keith Summa, MD, assistant professor at Northwestern University Feinberg School of Medicine. “It also reduces the effect of gravity on the back of the mouth and throat, which can lead to fewer episodes of sleep apnea and snoring.”

Studies have shown that sleeping on your left side has the benefit of relieving symptoms of acid reflux and heartburn.

While side sleeping has many benefits, there are some drawbacks to consider. Summa acknowledges the potential for neck and shoulder discomfort if proper support and alignment are not provided.

Additionally, sleeping on your right side can cause increased acid reflux and heartburn. “In this position, the stomach is above the esophagus, which can lead to increased acid reflux and heartburn due to gravity,” Summa says.

There are several reasons why sleeping on your back can be comfortable. “Sleeping on your back promotes even distribution of body weight, which can reduce pressure on your spine by keeping it balanced,” Summa says. “There’s also a lower risk of neck and shoulder misalignment than sleeping on your side.”

However, sleeping on your back can increase your risk of snoring and sleep apnea. “In this position, the soft tissues of the upper airway are pulled down by gravity, which compresses the airway,” Summa says.

Sleeping on your back can also cause back pain. “For some people, the risk of lower back tension and discomfort may be higher because the natural curvature of the spine can cause a gap between the mattress and the lower back,” Summa says.

According to Weiss, sleeping on your stomach can be helpful for people with lung disease or difficulty breathing because it relieves pressure on the lungs.

On the other hand, significant drawbacks can include neck and back pain, which can be made worse during sleep, depending on the firmness of the mattress and pillow, she adds.

If you suspect that your sleeping position may be causing you pain or discomfort, it’s important to take careful note of how you feel when you wake up in the morning.

“I recommend paying close attention to your body and going through trial and error to figure out what sleeping position works best for you,” Summa says. “For example, when you lie down to sleep, assess if you feel any tension or discomfort in your body and intentionally try falling asleep in the same position every night for a week, and see if that leads to changes in your comfort or discomfort.”

There’s nothing wrong with keeping an informal sleep diary to keep track of your position, whether you wake up during the night, and whether you feel any pain or discomfort upon waking. Your preferred position may evolve based on life circumstances and changes in your body over time.

Changing your sleeping position isn’t always easy, but it is possible. Check out these expert-suggested methods to get started.

Body pillows, wedge pillows, and pillows designed specifically for a particular sleeper type can all help you adjust your nighttime position. This is especially true if you’re trying to sleep on your side, as you can place a pillow along your back or stomach to prevent you from rolling over onto your back or stomach. “Pillows provide proprioceptive reinforcement for side sleeping,” Brager says.

Mattresses can be expensive, but they’re worth the investment for better sleep. “When in doubt, choose a medium-firm mattress and a medium-firm contoured pillow that doesn’t overextend your neck and head,” Weiss advises.

If you’ve been sleeping in the same position for years, you can expect it to take a few days or weeks to get used to a different position. Keep trying, as the saying goes, practice makes perfect.

Your sleeping position can give you some insight into your personality, but the evidence on this topic is inconclusive and there isn’t much research to back it up. So it’s important not to jump to conclusions or put too much stock in old wives’ tales. Sleeping positions are likely influenced more by physical comfort and health than by personality traits.

For most people with back pain, Summa recommends sleeping on your side in a comfortable, aligned, and well-supported position to help minimize pain. That said, he points out that this varies from person to person and the specific type and location of pain. In fact, he notes that for neck pain and for some people with back pain, sleeping on your back may actually be the most comfortable position.

Yes, it can. “Sleeping on your back often makes snoring worse because it blocks your airway and makes it harder to breathe, which worsens sleep apnea,” Weiss says. “In people with heartburn, sleeping on your back increases the occurrence of reflux, which makes heartburn worse.”

For pregnant women, the best sleeping position is on your left side with your knees bent and supported by pillows between your legs, under your abdomen, or both. “This position helps minimize pressure from the growing fetus on the vena cava (a major vein that carries blood from the lower body to the heart) and promotes good circulation,” Summa says. “During pregnancy, the support of pillows can relieve lower back strain caused by gravity pulling on the uterus.”

  • Major Allison Brager, a neurobiologist involved in the U.S. Army’s holistic health and fitness system

  • Carleara Weiss, Registered Nurse and Sleep Science Consultant at Aeroflow Sleep

  • Dr. Keith C. Summa, physician-scientist and assistant professor at Northwestern University Feinberg School of Medicine



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