Which is the best sleeping position?

Which is the best sleeping position?
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Published Sarah Adams ⋅ Review Editor
July 24, 2022

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4.4/5 - (16 votes)

You probably haven’t put much thought into your sleeping position, but did you know how much your sleeping position can impact your health? That’s right – depending on your sleep, you may be at risk for specific health problems. So, which is the best sleeping position for you? Most people don’t think about where to sleep when they plop in bed at night. But the truth is that your sleep position can make a big difference in your health.

Different sleep positions and how they affect your health

  • Side position – The side position is the most popular sleep position and is the one that doctors recommend. This is because sleeping on your side keeps your head, neck, and spine neutral. This decreases the chances of experiencing pain in those areas. Additionally, it also lowers your risk of GERD and acid reflux. Sleeping on your side is also the best position for you if you’re pregnant. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta. The side position is generally considered the best sleep position for people of all shapes and sizes. However, there are a few potential downsides to sleeping on your side. For example, sleeping on your side may worsen the pain if you have a herniated disc. Additionally, people who snore or have sleep apnea may worsen their symptoms when they sleep on their side.
  • Back position – The second most popular sleep position is sleeping on your back. Like with the side position, sleeping on your back allows your head, neck, and spine to stay neutral. This can decrease your risk of pain in those areas (although not as much as sleeping on your side). It may also help prevent wrinkles since you’re not putting pressure on your face. Those who suffer from sleep apnea or snoring may also find that their symptoms are improved when they sleep on their back. That’s because sleeping on your back prevents the tongue from falling back into your throat and blocking your airway. This position also has its drawbacks, however. For example, pregnant women should avoid sleeping on their backs after the first trimester, as it can decrease blood flow to the placenta. Additionally, people with back pain may find that this position worsens their symptoms.
  • Stomach position – The stomach position is the least popular sleep position and is the one doctors least recommend. That’s because sleeping on your stomach puts a lot of pressure on your head, neck, and spine. This can lead to pain in those areas and may even contribute to developing wrinkles. Sleeping on your stomach can also make snoring and sleep apnea worse. That’s because when you sleep on your stomach, your tongue can fall back into your throat and block your airway. So, if you’re looking for the best position for your health, it’s probably not the stomach position. Those with chronic pain may find some relief by sleeping on their stomach, but it’s generally not recommended.
  • Solider position – The solider position is when you sleep on your back with your arms at your sides. It’s called the “soldier” position because it’s the position soldiers should sleep in. The soldier position is similar to sleeping on your back, with a few key differences. First, your arms are at your sides instead of above your head. This position is often recommended for those with shoulder pain, as it can help decrease the pressure on the shoulders. Sleeping in the soldier can also help reduce snoring and sleep apnea. That’s because it keeps your tongue from falling back into your throat and blocking your airway. However, you needn’t be a soldier to benefit from this position. While the solider position is generally considered safe, some potential downsides exist. For example, people with back pain may find that this position worsens their symptoms. If you have a herniated disc, you may also want to avoid this position.
  • Pillow position – The pillow position is when you sleep on your side with a pillow between your legs. This position is often recommended for pregnant women as it can help decrease the pressure on the lower back and pelvis. The pillow position can also be helpful for people with hip pain. The pillow helps align the hips, taking some pressure off the joints. The most common downside of the pillow position is that it can cause you to roll onto your back during the night. If you find yourself doing this, you may want to try the side position instead.
  • Fetal position – The fetal position is when you sleep on your side with your knees pulled up to your chest. The reason it’s called the “fetal position” is because it’s the position that fetuses are typically in before they’re born. The fetal position is often recommended for pregnant women as it can help decrease the pressure on the lower back and pelvis. It’s also often recommended for people with back pain, as it can help take some pressure off the spine. The fetal position is excellent for those who want to avoid rolling onto their back during the night. However, it’s not ideal for people with shoulder pain, as it can put a lot of pressure on their joints.
  • Spoon position – The spoon position is when you sleep on your side with your partner spooning you from behind. Couples enjoy this position because it’s very intimate and can help increase feelings of closeness. The spoon position is the most comfortable way to sleep for many couples. That’s because it allows you to snuggle close to your partner, which can help to keep you both warm. The spoon position can also be helpful for people with back pain. That’s because it helps take some pressure off the spine. The most common downside of the spoon position is that it can be challenging to get comfortable if you’re not used to it. It can also be challenging to stay in this position all night.

Different sleep positions

How to tell which position is best for you

Now that we’ve covered all of the different sleeping positions, you might be wondering how to know which one is best for you. Unfortunately, there’s no easy answer to that question. Experimenting is the best way to determine which position is best for you. Try sleeping in each position and see how it feels. If you find one position particularly uncomfortable, make a note of it and try something else. It’s also important to remember that your sleeping position may change over time. For example, pregnant women may find the pillow position comfortable during their first trimester but must switch to the side position later.

Here are some things to consider when choosing your sleep position

  • How do you feel in the morning? – If you find that you always have a headache or stiffness in your neck when you wake up, it’s possible that your sleeping position is to blame. Try changing positions and see if that makes a difference.
  • Do you have any health conditions? – You may need to avoid certain positions if you have a health condition, such as back pain or a herniated disc. Sometimes, your doctor or physical therapist can help you determine your best sleeping positions.
  • What’s your sleep goal? – Are you trying to sleep better? If so, you may want to experiment with different positions until you find one that’s comfortable and doesn’t keep you up at night.

Sleeping in the wrong position may be the result of having the wrong mattress

If you’re naturally a back sleeper but find yourself sleeping on your side, it’s possible that your mattress is to blame. A too-soft bed can cause you to sink, leading to you rolling onto your side. On the other hand, a mattress that’s too firm can make it difficult to get comfortable in any position. It can also cause you to wake up feeling sore. Be sure to mattress research and find one that’s right for you. If you’re unhappy with your current mattress, it may be time to invest in a new one.

Here are some things to consider when purchasing a mattress

  1. Firmness – Not everyone likes the same level of firmness in their mattress. Some people prefer a softer mattress, while others find a firmer mattress more comfortable. The position you sleep in may also affect the level of firmness you prefer. For example, side sleepers may need a softer mattress to help with pressure relief, while back sleepers may like a firmer mattress for support.
  1. Size – The size of your mattress is also essential. If you sleep with a partner, you’ll need a larger bed. Even if you sleep alone, you may prefer a larger mattress for more space to move around.
  1. Materials – The materials used in a mattress can also affect its comfort level. Some people prefer mattresses made of memory foam, while others find that latex or innerspring mattresses are more comfortable.

Here are some tips for changing your sleep position

  • Make a conscious effort to lay in a different position before going to sleep – You will want to be comfortable, so spend a few minutes adjusting to your new position. Getting used to sleeping in a new position may take a little time, but it will be worth it.
  • Use pillows to support your body – If you’re having trouble getting comfortable, try using pillows to support your body. For example, if you’re a side sleeper, you may want to put a pillow between your knees to keep your hips aligned. If you’re a back sleeper, you may want to put a pillow under your knees to relieve pressure on your lower back.
  • Don’t forget to change your sheets – If you’re sleeping in a new position, ensure your sheets are comfortable. If you’re a side sleeper, you may want to get sheets with a higher thread count to prevent them from bunching up under you. Back sleepers may prefer sheets that are softer and more flexible.
  • It’s crucial to find a position that’s comfortable for you – The best sleeping position is the one that’s comfortable for you. Unfortunately, there is no perfect sleeping position for everyone. Instead, it’s important to experiment until you find the position that suits you best. Don’t hesitate to talk to your doctor if you have trouble sleeping. They can help you identify any underlying issues contributing to your sleep problems. If all else fails, ensure your mattress and pillow are comfortable. Sometimes, finding the perfect position for you takes a few simple changes.

Don’t be surprised if your sleep position changes over the years

As time goes on, your sleep position may vary. This is normal and nothing to be concerned about. Your sleep position can be affected by many things, such as age, pregnancy, weight gain, or injury. If you find that your sleep position has changed, don’t worry. Just make sure you’re comfortable and adjust your sheets and pillows accordingly.

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