Understanding how different sleep positions affect your body can not only improve your sleep quality, but also guide you in choosing the right mattress and pillows. Plus, if you’re dealing with issues like back pain or snoring, adjusting your sleep position might be the key to relief.
Let’s explore the pros and cons of the most common sleep positions, so you can determine if a small adjustment could make a big difference.
Sleeping on your back offers several health benefits. While it’s not the most popular position, it’s widely regarded as the best for spinal alignment. Gravity helps keep your body weight evenly distributed, which reduces strain on your joints and back. This position can also help relieve hip and knee discomfort, making it a great choice for people with joint pain.
The biggest drawback for back sleepers is the tendency to snore. Lying flat allows the tongue to fall back into the throat, partially blocking the airway. This can disrupt both your sleep and your partner’s. If you already suffer from chronic back pain, sleeping on your back may also exacerbate it, especially if your mattress doesn’t provide proper lumbar support.
Side sleeping is one of the most common sleep positions, and research suggests that sleeping on your left side is particularly beneficial. Left-side sleeping helps improve digestion and reduces the likelihood of acid reflux, thanks to the natural position of your stomach and organs.
Side sleepers often experience shoulder pain due to prolonged pressure on one side of the body. This position can also limit circulation to your arms and hands, causing that uncomfortable “pins and needles” sensation. Additionally, side sleeping compresses your lungs and other organs, which could make breathing slightly more difficult in some cases.
One of the few benefits of stomach sleeping is that it can help reduce snoring. With the tongue positioned forward rather than falling back into the throat, airway obstruction is less likely.
Unfortunately, the cons outweigh the pros for stomach sleepers. Sleeping face-down forces the spine into an unnatural position, which can lead to back and neck pain. This position also puts pressure on your abdomen and lungs, potentially making it harder to breathe and reducing overall sleep quality. You may also wake up feeling more tired than refreshed.
Combination sleepers move through multiple positions during the night, which helps avoid excessive pressure on any one part of the body. This variety can reduce the risk of developing the aches and pains associated with staying in a single position for too long.
The downside is that combination sleepers often experience the negatives of all positions—from shoulder discomfort while side sleeping to neck strain from time spent on their stomach. This constant repositioning can also lead to restlessness, disrupting the deeper stages of sleep.
While your sleep position plays an important role, your overall sleep environment also matters. Factors like room temperature, noise, light levels, and the quality of your mattress and pillows all contribute to how well you sleep. Creating a calm, comfortable environment tailored to your personal preferences can make any sleep position more restful.
Most sleep experts agree that sleeping on your back is the best option for spinal health and pressure relief. Back sleeping keeps your neck, spine, and hips in alignment and allows for optimal breathing.
However, if you’re prone to snoring or already have chronic back pain, back sleeping may not work for you. If that’s the case, finding a supportive mattress and pillow designed for your preferred position can make a world of difference.
Though changing your sleep position doesn’t happen overnight, experimenting with pillows or gradually adjusting how you sleep can help. And if new positions still leave you uncomfortable, it might be time to consider upgrading your mattress or pillow to better support your body.
Your sleep position, sleep environment, and mattress work together—with the right combination, you can wake up refreshed and pain-free.