What is the best sleeping position?

The way you sleep is more than just comfort; it directly affects your health, sleep quality, and even your energy levels during the day. Whether you suffer from back or neck pain, have trouble sleeping through the night, or simply want to live healthier, your sleeping position can make all the difference. In this article, you'll discover what the best sleeping position is based on scientific research and how you can adopt it yourself.

Why is your sleeping position so important?

An incorrect sleeping posture can lead to:

• Neck complaints and back pain

• Poor breathing or snoring

• Poorer blood circulation

• Disturbed sleep

According to a review published in Nature and Science of Sleep (2022), your sleeping position influences, among other things, spinal alignment, muscle tension, and breathing, all factors that affect your sleep quality.

The three most common sleeping positions

1. Supine position (sleeping on your back)

Advantages:

• Keeps the spine neutral

• Good for heartburn (with elevated head of bed)

• Reduces pressure points

Disadvantages:

• Can worsen snoring or sleep apnea

• Not ideal during pregnancy

Scientific basis:
A study in the Journal of Physical Therapy Science (2017) shows that back sleepers generally have better spinal alignment, which can reduce back and neck pain.

2. Side sleeping position (sleeping on your side)

Advantages:

• Promotes breathing

• Ideal for sleep apnea or snoring

• Reduces reflux

• Good during pregnancy (especially left side)

Disadvantages:

• Can put pressure on shoulders or hips

• Wrinkles on the skin due to pressure

Tip: Place a pillow between your knees to keep your back straight.

Scientific insight:
According to the Sleep Foundation, side sleeping is the most recommended position for the general population, especially for people with back or respiratory problems.

3. Prone position (sleeping on your stomach)

Advantages:

• Can reduce snoring

Disadvantages:

• Puts strain on neck and lower back

• Disrupts the natural curve of the spine

Note: Research in the Journal of Clinical Sleep Medicine (2021) shows that stomach sleeping is associated with an increased risk of musculoskeletal complaints, especially in the neck.

4. Provocative side sleeping (incorrectly executed side sleeping)

This is a common, suboptimal side sleeping position where the legs are crooked, the head is not properly supported, or the back is twisted — often unknowingly adopted during sleep.

Advantages:

• Sometimes comfortable when falling asleep

Disadvantages:

• Associated with back pain and reduced sleep quality

• Poor spinal alignment

• Can disrupt blood circulation

Supporting evidence:
According to a review in PLOS One, this provocative posture leads to extra muscle tension, especially in the lower back and shoulders, which is detrimental to both sleep quality and physical recovery.

The different sleeping positions

What is the best sleeping position?

There is no one-size-fits-all, but generally:

How can you improve your sleeping position?

1. Use supportive pillows

   • Between the knees (side sleeping)

   • Under the knees (back sleeping)

2. Invest in a good mattress

   • Medium-firm is often best for back and side sleepers

3. Train yourself to fall asleep in the correct position

   • Place a pillow behind your back if you want to switch from stomach to side sleeping

4. Use an ergonomic pillow

   • Ensures better neck alignment

Frequently asked questions

Is it bad to sleep on your stomach?

Yes, for most people. Stomach sleeping puts strain on the neck and lower back and can worsen pain complaints.

What if I change positions during the night?

That's normal. Your body moves to relieve pressure points. It's important that you fall asleep in a healthy position.

Which position is best for the neck?

Supine with an ergonomic pillow or side sleeping with support under the head and between the knees.

Conclusion: Choose consciously, sleep better

The best sleeping position is one where your body is well-supported, your spine is neutral, and you wake up pain-free. For most people, side sleeping or back sleeping is ideal; stomach sleeping is not recommended.

"Small adjustments can have a big impact on your health and how you feel during the day."

What is your favorite sleeping position and do you notice a difference when you consciously adjust something?

Let us know in the comments!