Everyone has a favorite way they like to sleep — whether it’s flat on their back, laying on their side, or face-first on their stomach. But which position do health experts say is best? It depends on several factors and varies depending on your unique sleep needs. However, sleeping in certain positions helps prevent certain problems or increases your comfort. Keep reading to learn more about how much your sleeping position matters and which one may be best for you.
Why Is a Good Night’s Sleep So Important?
Did you know that you spend nearly one-third of your life asleep? The Sleep Foundation explains that this time of rest helps your body repair itself and recover. Without enough sleep, you’re at a higher risk of developing chronic health conditions like high blood pressure, obesity, heart disease, and diabetes. You’re also more likely to struggle with focusing, learning, and functioning on a daily basis.
Benefits and Drawbacks to Each Sleeping Position
It’s important to find a comfortable sleeping position for the best night’s rest. Your body may naturally find a position as you fall asleep. But you can also set yourself up for comfortable sleeping success by choosing a position while you’re still awake. Here’s what health experts have to say about sleeping on your back, side, and stomach.
Back Sleeping
Back sleepers have the benefit of keeping their spines aligned throughout the night. This evenly distributes weight along the body, preventing an aching back or neck in the morning. You can also prop your head up on extra pillows to relieve a stuffy nose or seasonal allergies. You may get a better night’s sleep if you sleep on your back with these problems. Since your face doesn’t make direct contact with a pillow, sleeping on your back can also help keep your skin clearer.
However, back sleeping isn’t for everyone. Experts from the Sleep Foundation note that back sleeping isn’t recommended for:
- Pregnant women
- Older adults
- People with a higher body weight
- Those with certain types of back pain
- People with gastroesophageal reflux disease (GERD) or acid reflux
- Those with sleep apnea or those who snore, as your tongue and jaw can block your airway
Side Sleeping
Over 60% of people sleep on their sides throughout the night. Interestingly, men sleep on their sides longer every night compared to women. This is a good thing too — side sleeping is best for correctly aligning your spine, reducing the risk of back pain. Some research also suggests that sleeping on your right side specifically helps clear away waste in cerebrospinal fluid. This can lower your risk of age-related diseases like Alzheimer’s disease later in life.
Unlike back sleeping, side sleeping is the preferred position for pregnant women, people with GERD, and those with sleep apnea. If you’re dealing with back pain, try putting a small pillow between your knees while lying on your side. It may help bring your spine and hips into alignment for better comfort.
Stomach Sleeping
The least popular sleeping position is sleeping on your stomach. In fact, only 10% to 20% of adults like sleeping on their stomachs. The Sleep Foundation notes that this position offers the least amount of back support. It actually leads to increased pressure on your spine and makes you twist your neck out of alignment. Without a firm mattress, your hips can also sink into the bed, leaving you in a world of hurt in the morning. People who are concerned about back pain may want to avoid stomach sleeping. Pressing your face into a pillow all night can lead to acne and wrinkles as well.
Despite the seemingly endless negatives, you can still sleep on your stomach with the right tools. Experts recommend using a thin pillow or forgoing the pillow altogether to keep your spine in a better alignment. You can also add a thin pillow underneath your hips to bring them in line with your spine. This is especially helpful if you have a softer or older mattress with a dip.
Other Tips for Better Sleep
Your sleeping position isn’t the only aspect of getting a good night’s sleep. You can take extra steps to make your sleep environment more comfortable, such as:
- Keeping your room dark with blinds or curtains, and opening them as soon as you wake up
- Making your room a comfortable temperature; for most people, a cooler sleeping environment helps them rest easier
- Regularly washing your sheets and keeping your room free of dust to avoid a stuffy nose and allergies
You can also talk to your doctor about treating any underlying health conditions that interfere with your sleep. If you have sleep apnea, you may need a continuous positive airway pressure (CPAP) device. For GERD or acid reflux, taking medications helps control heartburn and chest discomfort.
