HomeSide, Back, or Stomach: Which Is the Best Sleep Position?
You probably haven’t thought much about your sleep position at night. After all, as long as you’re comfortable, right? Well, it turns out that how you sleep can profoundly impact your overall health. Three primary sleep positions are on your side, back, or stomach. Each has its benefits and drawbacks. Let’s take a closer look at each one.
What is the best sleep position?
Well, it depends. Most experts agree that sleeping on your side is the best position, but this doesn’t mean all other positions are wrong for you. Sometimes, side-sleeping isn’t a good option, so this tends to vary on a case-by-case basis. The health and wellness world loves to generalize; however, if there is one thing we have learned from our work in the sleep industry, there isn’t a one-size-fits-all formula for everyone. Everyone has different needs and preferences when it comes to sleep—and that includes your sleep position!
Sleeping on your back
Back sleeping is the best position for your spine, and it’s great if you suffer from acid reflux since it keeps stomach acid in its place. It’s also the best position for those with sleep apnea, as it opens airways. One common myth about back sleeping is that it causes wrinkles. That’s not true: Experts say that because this position helps to keep your head, neck, and spine aligned, back-sleepers have fewer headaches and are less prone to neck and back pain than people who favour other positions.
Sleeping on your back also has its drawbacks. For example, this position can make snoring worse. And if you are pregnant, sleeping on your back can put unnecessary pressure on your blood vessels. With that in mind, avoiding this position during pregnancy is probably best.
Sleeping on your left side
Side-sleepers, rejoice! Sleeping on your left side is optimal for digestion and overall health. The left side better facilitates the flow of food through your colon, which may reduce stomach discomfort. According to a study published in Digestive Diseases and Sciences, people who sleep on their left side have easier bowel movements than those who sleep on their right or back. Left-side sleeping can also alleviate acid reflux symptoms by allowing digestive matter to pass easily from the stomach into the small intestine at night. In addition to its benefits for digestion, left-side sleeping has been shown to help pregnant women improve blood circulation during pregnancy and reduce swelling and edema (fluid retention) in both mother and baby. It may also help reduce lower back pain and pregnancy-related muscle cramps.
Finally, sleeping on the left side can benefit people with obstructive sleep apnea or snoring issues. It keeps airways clear by allowing gravity to pull mucus away from nasal passages while closed at night.
Sleeping on your right side
The right side is not ideal for people with heartburn, acid reflux, or GERD. When you lie down on your right side, the stomach curves upward and puts pressure on the lower oesophageal sphincter (LES), which can force open the LES and allow stomach contents to back up into the oesophagus.
Sleeping on your right side can cause shoulder pain. As we said before, a pillow that’s too high can put stress on your shoulders as you sleep. The wrong pillow height might even lead to neck pain because of strain placed near where your head hits the pillow surface. If you’re sleeping on your right side, having a thinner pillow that supports your head without putting undue pressure on everything else in its path is best.
Sleeping on your stomach
As with lying on your side, sleeping on your stomach has pros and cons. With proper support from the right pillow, your pillow can help ease some discomfort from sleeping in this position.
When you sleep on your stomach, your head will likely be facing down into the pillow or twisted to one side for quite a long time. This isn’t ideal since it causes added pressure to the neck and back muscles and can lead to pain and stiffness when you wake up. If you’re going to sleep on your stomach, it’s best to try not to twist your neck too far over in one direction for too long.
If you suffer from arthritic back or chronic back pain, it may not be competent to lay face-down because doing so puts added stress on joints in the upper and lower back. If you have acid reflux disease or chronic heartburn, sleeping on your stomach typically aggravates those issues instead of helping them.
If you’re comfortable, you’re doing it right
The main thing to remember is that contrary to what you may have heard, there isn’t a single ideal position that will serve you best. Sleep needs vary from person to person, and how you sleep may change according to the demands of your day or your life stage. But most importantly: sleep positions are determined by preference. The only rule for side-, back-, or stomach sleeping is to do what feels comfortable and avoid any positions that leave you with aches or pains in the morning.
If your preferred sleep position isn’t helping you sleep well, talk to your doctor about getting a new mattress or pillow instead of trying to force yourself into a new position. If it’s not possible to change your sleeping surface—if you’re at a hotel—you can do workarounds like adjusting how many pillows you use or stacking up pillows behind your back (or under your belly) for added support.
How to choose the best mattress for your sleep position?
- Memory foam pillows – If you’re a side sleeper, you’ll want a pillow that’s soft enough to conform to your head and neck but firm enough to keep your spine in alignment. A memory foam pillow is a good option for side sleepers because it contours to your head and neck and provides the necessary support.
- Feather pillows – Feather pillows are a good option for stomach sleepers because they’re soft and pliable, which prevents the head from sinking too far into the pillow and causing neck pain.
- Gel pillows – If you’re a hot sleeper, you might want to consider a gel pillow. Gel pillows are filled with gel beads that help regulate body temperature and keep you cool at night.
- Buckwheat pillows – Buckwheat pillows are a good option for back sleepers because they support the head and neck while keeping the spine in alignment.
The bottom line
There is no one perfect sleep position or pillow for everyone. Suppose you’re waking up in pain – speak to your doctor about the best sleep position for your needs. Otherwise, experiment with different positions and pillows until you find the best ones.
Choosing the best mattress for your sleep position is a matter of finding one that gives you the proper support and comfort.
- If you’re a side sleeper, you’ll want a mattress that’s soft enough to conform to your hips and shoulders but firm enough to keep your spine in alignment.
- If you’re a stomach sleeper, you’ll want a firm mattress to keep your hips from sinking too far into the mattress and causing lower back pain.
- If you’re a back sleeper, you’ll want a mattress that’s soft enough to conform to your lower back but firm enough to keep your spine in alignment.
There is no one-size-fits-all solution to finding the best mattress for your sleep position. The best way to find the right mattress is to research and read reviews from people who share your sleep position.
What is the best pillow for your sleep position?
Choosing the best pillow for your sleep position is a matter of finding one that gives you the right mix of support and comfort. Here are a few tips:
- Memory foam pillows – If you’re a side sleeper, you’ll want a pillow that’s soft enough to conform to your head and neck but firm enough to keep your spine in alignment. A memory foam pillow is a good option for side sleepers because it contours to your head and neck and provides the necessary support.
- Feather pillows – Feather pillows are a good option for stomach sleepers because they’re soft and pliable, which prevents the head from sinking too far into the pillow and causing neck pain.
- Gel pillows – If you’re a hot sleeper, you might want to consider a gel pillow. Gel pillows are filled with gel beads that help regulate body temperature and keep you cool at night.
- Buckwheat pillows – Buckwheat pillows are a good option for back sleepers because they support the head and neck while keeping the spine in alignment.
The bottom line
There is no one perfect sleep position or pillow for everyone. Suppose you’re waking up in pain – speak to your doctor about the best sleep position for your needs. Otherwise, experiment with different positions and pillows until you find the best ones.
