What is the best sleeping position?

The way you sleep is more than just comfort; it has a direct impact on your health, sleep quality, and even your energy levels during the day. Whether you suffer from back or neck pain, struggle to stay asleep, or simply want to live more healthily, your sleeping position can make all the difference. In this article, you will discover the best sleeping position based on scientific research and how you can adopt it yourself.

Why is your sleeping position so important?

An incorrect position while sleeping 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 things like spinal alignment, muscle tension, and breathing, all of which are factors that affect your sleep quality.

The three most common sleeping positions

1. Supine (sleeping on your back)

Pros:

• Keeps the spine neutral
• Good for heartburn (with a raised headboard)
• Reduces pressure points

Cons:

• Can worsen snoring or sleep apnea
• Not ideal during pregnancy

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

2. Lateral (sleeping on your side)

Pros:

• Promotes breathing
• Ideal for sleep apnea or snoring
• Reduces reflux
• Good during pregnancy (especially the left side)

Cons:

• Can put pressure on shoulders or hips
• Wrinkle formation on the skin due to pressure

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

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

3. Prone (sleeping on your stomach)

Pros:

• Can reduce snoring

Cons:

• Puts strain on the neck and lower back
• Disrupts the natural curvature 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 misaligned, the head is not properly supported, or the back is twisted — often adopted unconsciously during sleep.

Pros:

• Sometimes comfortable when falling asleep

Cons:

• Associated with back pain and reduced sleep quality
• Poor spinal alignment
• Can disrupt blood circulation

Evidence:
According to an overview in PLOS One, this provocative position 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 speaking:

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 right position

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

4. Use an ergonomic pillow

   • Ensures better alignment of your neck

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 free of complaints. For most people, side or back sleeping is ideal; stomach sleeping is discouraged.

"Small adjustments can have a major 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!