What’s the best sleeping position for you? How back, side and stomach sleeping affect your health

Do you wake up with back pain? Does your partner complain about your snoring? Are you battling nighttime heartburn? The solution might be as simple as adjusting the way you sleep.

Finding the right sleeping position can make a big difference in how you feel when you wake up and in your overall health. We tend to fall asleep in whatever position feels most natural, but what's comfortable isn't always what's best for your body. Your sleep position can affect your spinal alignment, breathing, digestion and even your skin.

Are you aligned? Why sleep position matters

The key to choosing the best sleeping position is to find one that supports your spine’s natural curves and the alignment of your back.

“It is best to sleep in a position that maintains the normal curves of the back,” said Kimberly English, DNP, APRN, FNP, a nurse practitioner at Baylor Scott & White Medical Center – Temple. “When your spine stays aligned, you’re less likely to wake up with aches and pains, and your body can rest more deeply.”

Let’s take a closer look at three typical sleep positions—back, side and stomach—and how each one can influence your health and quality of rest.

The benefits of sleeping on your back

If you sleep on your back, you may already be using one of the best sleep positions for spinal alignment and overall health. Lying flat helps your head, neck and spine stay in a neutral position, which can reduce pressure points and help prevent aches and pains.

Adding a small pillow under your knees can further ease strain on your lower back, and using a supportive pillow for your head can help keep your neck in proper alignment.

One of the key benefits of sleeping on your back is that it can reduce the development of facial wrinkles, since your face isn’t pressed into the pillow throughout the night. Back sleeping also helps fight , particularly if you elevate your head slightly.

However, it is important to note that sleeping on your back is not ideal for everyone. This position can worsen snoring or sleep apnea. It’s also not recommended if you’re pregnant, as sleeping on your back can cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and a decrease in circulation to your heart and your baby.

How healthy is your back? Take our back pain quiz and find out.

What side should you sleep on?

Side sleeping is the most common position, with approximately 60% of adults. But you might wonder: what side should you sleep on for the greatest health benefits?

Sleeping on your left side is often recommended if you have acid reflux or are pregnant, as this position can improve digestion and promote better blood flow to the heart and baby. Left-side sleeping may also help reduce snoring by keeping the airway open.

Right-side sleeping offers many of the same benefits, especially for spinal alignment, but some studies suggest it might slightly increase acid reflux for certain people.

Whichever side you choose, placing a pillow between your knees helps keep your hips, pelvis and spine aligned. Avoid curling tightly into a fetal position, as this can strain your neck and lower back. Keep in mind that side sleeping may sometimes cause shoulder soreness or contribute to facial wrinkles where your skin presses against the pillow.

Is sleeping on your stomach bad for you?

Many people ask: is sleeping on your stomach bad for your health? While it might feel comfortable at first, stomach sleeping can create challenges for your body over time. This position often forces your head to turn to one side, which can strain your neck and lead to stiffness or discomfort. It also flattens the natural curve of your spine, increasing the risk of lower back pain.

If you can’t seem to fall asleep any other way, you can reduce strain by using a very thin pillow, or no pillow at all, under your head. Placing a small pillow under your pelvis may also help relieve some of the pressure on your lower back. Keep in mind that stomach sleeping may also contribute to breast tissue stretching and facial skin compression.

How to find the best sleeping position for you

The best sleep position is the one that keeps your spine aligned from your hips to your head while also helping you feel comfortable and well-rested. For some people, that might be sleeping on their back with a small knee pillow. Others may benefit from side sleeping with support between the legs.

If you have chronic pain, snoring or other sleep-related concerns, a sleep specialist, chiropractor or spine expert can help you figure out the ideal position.

No matter how you sleep, make sure you get enough of it. Quality sleep, much like staying hydrated, is essential for overall well-being. When we fall short on rest, both our bodies and minds can suffer the consequences.

“Loss of sleep can lead to difficulty with memory, impaired performance, daytime drowsiness and mood changes,” Kimberly said. She recommends implementing a regular sleep and wake schedule.

“Our bodies function best when we follow consistent patterns,” she said. “Try to wind down in the same way each evening. Have dinner, take a warm shower, relax with a book or spend time with loved ones, and head to bed around the same time every night. Aim to wake up at a similar hour each morning, too. When your body becomes familiar with this rhythm, it will naturally learn when it’s time to feel sleepy and when it’s time to feel refreshed and alert.”

If you’re ready to get a good night’s sleep, talk with your doctor or find a sleep specialist near you.