What's the Best Sleeping Position? | Tips for Side, Back, and Stomach Sleepers
What's the Best Sleeping Position? Tips for Side, Back, and Stomach Sleepers
Do you regularly wake up feeling tired, despite a full night's sleep? Your sleeping position can play a significant role. We sleep an average of a third of our lives, but not everyone gets the most out of their sleep. In this article, you'll discover the best sleeping position and how side, back, and stomach sleepers can improve their sleep quality. It includes helpful tips and advice on mattresses and pillows for every position.
What Sleeping Positions Are There?
Everyone has a favorite sleeping position, but not every position is equally healthy. A 2017 Danish study of over 660 adults found:
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54.1% sleep on their side
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37.5% sleep on their back
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7.3% sleep on their stomach
Let's look at the pros and cons of each pose and how to get the most out of it.
1. Side Sleeping: The Most Popular and Healthiest Sleeping Position
Side sleeping—especially in the fetal position—is the most popular and recommended position. It supports natural spinal alignment, relieves back and neck pain, and can reduce snoring and sleep apnea.
Disadvantages of side-lying:
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Extra pressure on the stomach and lungs
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Sleeping arms or shoulders due to pinching
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Possible wrinkle formation due to constant pressure on one side of the face
Tips for optimal side sleeping:
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Use a firm pillow that fills the hollow between your neck and shoulder
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Place a pillow between your knees to relieve pressure on your hips and lower back
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Alternate between left and right sides to avoid overloading one side
Best side to sleep on:
The left side is considered healthier:
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Better for digestion
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Supports lymphatic drainage
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Reduces heartburn
Ideal mattress for side sleepers:
A mattress with pocket springs or cold foam offers good support with sufficient pressure distribution and comfort zones.
The right pillow:
Choose an orthopedic pillow that perfectly supports the neck and head without sagging.
2. Back Sleeping: Good for the Spine, Less for Snoring
Sleeping on your back distributes your body weight evenly and keeps your spine in a neutral position. This position is ideal for back pain, but can worsen snoring.
Tips for optimal back sleeping:
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Use a thin pillow that doesn't make your neck buckle
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Place a pillow under your knees for natural lower back support
Best mattress for back sleepers:
A mattress with memory foam provides the right contour support for your spine.
The right pillow:
Back sleepers benefit from a flatter, firmer pillow . Using no pillow at all is also an option, as long as it remains comfortable.
3. Stomach Sleeping: Not Recommended, But Sometimes Unavoidable
Stomach sleeping is the least recommended sleeping position. It causes an unnatural twisting of the neck and increased pressure on the lower back. However, it does help prevent snoring and sleep apnea.
Disadvantages of stomach sleeping:
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Neck pain due to twisted posture
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Press on lower back and chest
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Increased risk of teeth grinding and numb limbs
Tips for stomach sleepers:
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Use a flat pillow or no pillow at all to limit neck strain
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Place a small pillow under your pelvis to relieve pressure on your lower back
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Limit the duration of stomach sleeping and change positions regularly
Ideal mattress:
A firm cold foam or pocket spring mattress offers the right balance between support and ventilation.
Changing Sleeping Position? Here's How to Train Yourself
Want to change your sleeping position for a better night's sleep? It's possible, with some patience and discipline:
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Get into the correct position right away when you go to bed
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Use pillows as barriers to prevent rolling over (especially when sleeping on your stomach)
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Be aware of your posture when waking up during the night
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Don't expect miracles overnight – your body needs time to adjust
Conclusion: What is the Best Sleeping Position?
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Side sleeping (especially on the left) is generally best for your health
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Back sleeping provides good support but increases the risk of snoring
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Stomach sleeping is not recommended unless you suffer from snoring
With the right mattress and pillow, you can get the most out of your favorite position – whether you sleep on your side, back, or stomach.
