We usually don't put much thought into our sleep position. If we get enough sleep, that's all that matters, right? Well, it turns out that your sleep position might not only affect your sleep; it impacts your posture, spine, digestion, and even how quickly you age.

If the idea of back pain and premature wrinkles keeps you awake at night, then read on to find out whichsleep positions you should avoid and which two are ideal

What Research Say are the Optimal Healthy Sleeping Positions

Researchers have yet to provide reliable evidence for an optimal sleeping position. However,recent research confirms that most older adults prefer to sleep on their side. Another survey says that about 13% of the participants prefer sleeping on one side with arms outstretched.

Gastroenterological Benefits of Left Side Sleeping Position

Many people do not realize the importance of side sleeping on your left. Not only does it help improve circulation, but it can also help prevent acid reflux and other gastrointestinal problems.

Gastroesophageal reflux disease (GERD), also known as acid reflux, is a condition in which the stomach contents leak backward to the esophagus. Gastroesophageal reflux can cause heartburn, chest pain, and other uncomfortable symptoms.

Sleeping on your left side may help reduce the symptoms of GERD by keeping the stomach contents from returning to the esophagus.

When you sleep on your left side, the stomach is slightly elevated, which helps keep the digestive acids in your stomach. This position also empties your stomach more quickly, reducing acid reflux risk. Sleeping on your left side also helps keep your lungs clear since it opens up the airways in your chest.

Back Pain Relief of Sleeping on Your Side

The lateral sleeping position takes the pressure off your back, which can help reduce or prevent back pain. Sleeping on your side can also help improve circulation.

Side sleeping can help relieve back pain by keeping your spine in alignment and easing pressure on your muscles. It also helps keep your hips and shoulders level, reducing strain on your back. If you have chronic back pain, sleeping on your side may help you sleep better at night.

Side Sleeping Reduces Snoring and Obstructive Sleep Apnea

Did you know that sleeping on your back can cause you to snore more at night? Gravity pulls the tongue and other soft tissues into the throat when you sleep on your back, which can block the airway and make breathing difficult. Side sleeping, however, keeps the airway open for easier breathing.

Many people with obstructive sleep apnea (OSA) find that sleeping on their side helps to reduce their symptoms. This sleeping disorder is a condition where you stop breathing for short periods during sleep, and this can lead to several health problems if it remains untreated.

Sleeping on the Sides Promotes Brain Health

Maintaining a healthy brain requires clearing and flushing away waste products and toxins that increase the risk of cognitive impairments. A good night's sleep is essential in these cleansing processes. Researchers claim that how we sleep may be even more important than we thought. Arecent study found that sleeping on the side is best for clearing waste from the brain.

The researchers proposed that the lateral sleeping position has become the most popular sleep posture and has evolved to optimize waste removal during sleep. They found that most waste clearance from the brain occurs during the night while we are sleeping. They also confirmed that waste clearing is most effective when sleeping on one side rather than on the back or stomach.

These findings suggest that side sleeping may help reduce the risk of brain diseases, such as Alzheimer's and Parkinson's. The majority of the human population prefers sleeping on their side. Most likely, we have adapted to the lateral sleeping position over time, as it helps the brain eliminate waste and toxins that build up during waking hours.

Sleeping Positions from the Least to the Most Preferred Sleeping Position

Here's a breakdown of the most common sleep positions from worst to best.

Sleeping on your stomach. When you're exhausted, it's tempting to belly-flop right onto your bed. However, the stomach position is the hardest on your back as it brings the spine out of neutral alignment. It pressures the nerves leading to back pain or even tingling and numbness.

Stomach sleeping is by far considered the worst sleeping position. However, if you belong to the16% of the adult population who sleep on their stomach, here are some tips to make sleeping more comfortable.

• Use a soft and supportive pillow, but not too high, to help keep your head and neck aligned.
• Place a thin pillow under your hips to help keep your spine in neutral alignment.
• If you like to have your arms in front of you while you sleep, try using a cushion or rolled-up towel under your forearms for support.
• Avoid sleeping on your belly if you have back pain, which can worsen the pain.
• If you must sleep on your stomach, consider placing a pillow under your pelvis to help support your lower back.

With these tips, you can get the restful sleep you need, even if you sleep on your stomach.

Sleeping on your back. Sleeping on your back is also an ideal sleep position. The spine is fully supported and aligned with the head and neck in a neutral position, minimizing back and neck pain and acid reflux. The other great news is that facing up on your back while sleeping reduces premature wrinkles.

However, the lower back often feels uncomfortable in the back sleeping position. Here are a few tips to prevent discomfort while sleeping on your back:

• Use a cushion under your knees to relieve pressure on your lower back. Adjust to make yourself feel comfortable and ensure your neck and spine are aligned.
• As back sleeping often strains the lower back, you can also place a small, rolled-up towel under the small of your back to help maintain the natural curve in your spine.
• Under the head, it's best to use a thin pillow, or none, so the neck remains aligned with the spine.
• Some people may find it comfortable to place a pillow under their head and another one placed horizontally across their lower back.

Side sleeping. Side sleeping is so good it ties in the first place. If you experience back pain, acid reflux, breathing difficulties, or are pregnant, you'll love sleeping on your side as it aids in all these circumstances.

However, there are drawbacks to the lateral sleeping position, such as increasing the risk of suffering from pain in the shoulder. In most instances, the shoulder collapses into the mattress, which leads to misalignment and pain upon waking up.

If you're going to sleep on your side, below are a few things you can do to make it more comfortable:

• Use a pillow that supports your head and neck to prevent pain in those areas.
• Place a pillow between your knees to keep your spine aligned and prevent pain in the lower back.
• If you have shoulder pain, try using a pillow under your arm for support.
• Make sure your mattress is firm enough to support you. A softer mattress may cause more pain than a firmer one.
• Sleep on a quality pillowcase. A silk or satin pillowcase can help prevent wrinkles and reduce friction on your skin.
• Practice good sleep hygiene. Avoid caffeine and alcohol before bed, establish a regular sleep schedule, and create a relaxing bedtime routine.

The fetal position. The fetal sleeping position is a great way to reduce lower back pain and snoring.Experts recommend that pregnant women who need to sleep in the most comfortable position possible try the fetal position.

This position mimics the position of a baby and can be very helpful in improving your sleep quality. To achieve this position, lie on your side and bring your knees up to your chest. This position will help to relieve any pressure on your back and allow you to breathe more easily.

If you are pregnant, this position can also help to take some pressure off your belly. Ultimately, fetal sleeping is a great way to improve your sleep quality and get the most restful sleep possible.

However, while it may be comfortable for some, the fetal sleeping position can have some drawbacks. One is that it can limit deep breathing if you are not comfortable in the position. The proper fetal position is also unsuitable for people with joint pain or stiffness. Those with these conditions may find that the fetal position exacerbates their pain or discomfort.

Take note of the following tips if you prefer the fetal position:

• Try extending your legs downward to allow total breath capacity and placing a pillow between your thighs to keep the spine aligned.
• Keep your spine in alignment to avoid pain or discomfort by using a pillow between your knees.
• If you have joint pain, try placing a pillow under your ankles for support.
• Take breaks throughout the day to move around and stretch to avoid stiffness.

What is Sleep Posture?

Sleep posture is different from sleeping positions. The two terms are often used interchangeably; however, sleep posture refers to how you hold your body while lying down, while sleep position refers to the specific position you sleep in, such as on your side, on your back, or on your stomach.

How Does Healthy Sleep Posture Feel?

Good posture is essential, not only when we are sitting or standing but also when we are asleep. There are vital factors to consider in keeping a good posture while sleeping.

Our muscles and ligaments hold our posture whether we are in a sitting or a standing position. Likewise, good posture is necessary during sleep, as ourmuscles and ligaments heal and restore themselves as we rest.

Below are some tips to keep your good posture while you sleep:

Choose a comfortable mattress. When looking for a new mattress, be sure to have enough space so you can move into a comfortable sleeping position. Also, asking your therapist or healthcare provider about the best type of mattress that suits you can be helpful.

It is essential to find one that is comfortable and supports your spine in its natural alignment. A mattress that is too soft can cause your muscles to fatigue, leading to poor sleep quality.

Conversely, a mattress that is too firm can be uncomfortable and lead to poor sleep. Choosing the right mattress ensures a good night's sleep and avoids any potential health problems associated with poor sleep posture.

When looking for a mattress, you want one that:

• supports and prevents the body from sinking at the hips
• is comfortable
• allows full body relaxation

You should feel well-rested after a full night's sleep. Experiencing soreness or pain upon waking up in the morning suggests that your mattress is not providing the proper support.

Proper alignment. Body alignment is essential regardless of your preferred sleeping position. If you sleep on your back, you may want to place a small pillow at the back of your knees to help relax your spine. A small cushion at the back of your knees may also support the natural alignment of your lower back.

Remember that a back sleeping position may put the spine out of position, creating stress on the back. You can keep the natural alignment of your spine by placing a flat headrest under your stomach and pelvis area.

If you belong to the16% of the adult population who prefer to sleep on their stomach, you may want to use a flat pillow to support your head.

Side sleepers must use a firm pillow between their knees to prevent their upper leg from pulling their spine. Placing a firm headrest between the knees prevents spine misalignment and reduces stress on the hips and lower back.

When turning to change position, move your entire body instead of twisting or bending at the waist. This will help you maintain the natural curve of your spine.

**The right pillow. **Pillows provide support to the head and neck. The neck curves a bit forward to sustain the head's weight when sitting or standing. It is essential to keep and support this natural curve while resting.

That said, pillows are made to cushion the head and neck and support the body's natural curve. You should also choose a pillow that will not strain the neck and the shoulders.

Note that using a high pillow that bends the neck abnormally forward may cause the narrowing of the airways. A narrow airway results in snoring and breathing difficulties that prevent you from getting quality sleep.

Should You Sleep on Your Right or Left Side?

Sleeping on the side is the most common resting position, with most people choosing to sleep this way. Sleeping on your side allows your head, neck, and spine to rest in a neutral position. But should you sleep on your right side or left side?

Sleeping on Your Left Side

Sleeping on the left side has many health benefits. It can provide relief for some people, allowing them to sleep better.

Left side sleeping for pregnant women. Sleeping on your left side during pregnancy can help improve blood flow. Side sleeping is crucial for pregnant women because it can help to prevent hypertension and preeclampsia.

Sleeping on the left side alleviates snoring. Most people snore when they sleep on their backs because the nasal passages close, which causes the airways to narrow and creates turbulence. Sleeping on your left side opens the passageways, making breathing easier and reducing your chances of snoring.

Left side sleeping for people with high blood pressure. People with high blood pressure may want to sleep on their left side to relieve pressure on their blood vessels. When people sleep on their right sides, the stomach and liver can place pressure on the inferior vena cava (IVC), a large vein that carries blood from the lower body to the heart. The compressed veins slow down blood flow and increase the risk of hypertension. Sleeping on the left side can help to prevent this from happening by keeping the IVC clear.

**Left side sleeping to alleviate digestive issues. **Sleeping on the left side is recommended to help digestive problems for a few reasons. First, sleeping on the right side triggers reflux, or the backflow of stomach acids and contents into the esophagus. You may experience irritation and inflammation when you sleep on your right side, as stomach and gastric fluids leak back to the esophagus.

Second, lying on the left side keeps the stomach and gastric fluids lower than the esophagus. This is important because it prevents the acids and contents from backing up into the esophagus. Keeping these fluids lower reduces the risk of developing digestive issues such as heartburn and GERD.

Sleeping on Your Right Side

Sleeping on the left side has a long list of benefits. However, not everyone benefits from sleeping on the left side. Some people find that they sleep better on theirright side. This may be due to various reasons, such as injury or medical conditions.

Moreover, sleeping on the right side allows for less pressure on the heart and can help relieve some of the tension and stress put on the heart during sleep.

How to choose the best sleeping position

Ultimately, the best sleeping position is the one you most easily sleep in, as you can always make adjustments with pillows for optimal spinal alignment.

Body movements, postures, and positions contribute to sleep quality and well-being.Recent research, for example, confirms that poor sleepers tend to spend more time sleeping on their back, while people with heart failure tend to sleep on their sides. This study shows that your choice of sleep positions has had a significant health impact.

As long as you're not experiencing physical discomfort or ailments from your preferred sleep position, then keep on snoozing whichever way you love best. If you need a helping hand getting comfortable in bed, try one of the SleepMoves onBetterSleep.

Best Sleep Position for Your Brain

Did you know that sleeping on your side can also promote brain health? It's true! Studies confirm that people who sleep on their sides have better cognitive function than those who sleep in other positions. In contrast, sleeping in a supine position is linked to various neurodegenerative diseases.

There are several reasons why sleeping on your side is beneficial for your brain. First, sleeping on your side helps keep the spine aligned, reducing neck and back pain risk.

Second, when you sleep on your side, your brain has an easier time getting blood and oxygen, which helps to improve cognitive function. Finally, sleeping on your side helps to keep the brain cool, which can help to reduce the risk of neurological problems.

Drawbacks to Sleeping on Your Side

There are some drawbacks tosleeping on your side. The most common is shoulder pain due to misalignment of the spine and neck.

The misalignment can lead to back pain or even severe injuries over time. Additionally, if you sleep on your side for too long, you may experience numbness and tingling in your arms and legs due to pressure on your nerves.

Best Sleep Position for Pregnant Women

Side sleeping is the best sleep position for pregnant women. It can help to prevent snoring, back pain, and swelling in the extremities.

While pregnancy can be a beautiful time in a woman's life, many women find it difficult to get comfortable when sleeping and often toss and turn all night long.

One of the most common reasons for discomfort when sleeping during pregnancy is the growing belly size. As the baby grows, the belly expands, putting pressure on the back and hips. This can make it challenging to find a comfortable position to sleep in.

Another reason for discomfort when sleeping during pregnancy is the increased levels of progesterone in the body. Progesterone is a hormone that relaxes smooth muscles, which can include the muscles in your uterus. This can cause indigestion and heartburn, which can be pretty uncomfortable.

Women who find difficulty sleeping during pregnancy can benefit from the following tips for better sleep quality:

• You may want to try sleeping on your side with a pillow between your knees to help take the pressure off your back and hips.
• Try eating smaller meals more often throughout the day and avoiding spicy or fatty foods close to bedtime. You may also want to prop up your head and shoulders with pillows to help reduce the risk of heartburn.
• Invest in a pregnancy pillow. Pregnancy pillows can help to support your head, neck, back, and bump and can also be used between your legs to keep your knees aligned. They are available in various shapes and sizes, so you can choose one that best suits your needs.
• Meditation for pregnant women can also be a great way to ease stress and anxiety that can keep you up at night.
• If you are still struggling to get comfortable, talk to your doctor about other options that may be available to help you sleep more comfortably during pregnancy.

Sleep is essential for you and your baby, so do what you can to make it as comfortable as possible. With a little bit of effort, you should be able to find a position that works for you and helps you get the restful sleep that you need.

Best Sleeping Positions for Stuffy Nose

Common colds, allergies, and sinus infections may cause people to suffer from stuffy noses. A stuffed-up nose suggests inflammation and swelling of the nasal passages, causing breathing difficulties and discomfort.

There are a few different sleeping positions that can help alleviate symptoms of a stuffy nose. One is to sleep on your back with a pillow propped under your head. This will help to keep your head elevated and allow drainage from your nose.

You can also sleep on your side with a pillow between your knees. A pillow between the knees can keep your body aligned and take the pressure off your sinuses. Whichever position you choose, ensure you are comfortable and can breathe easily.

Best Sleep Position for Neck Pain

The two sleeping positions that pose minimal pressure on the neck are theside and back sleeping positions. Here are some tips to alleviate neck pain while you rest on your side or back:

• Use a pillow that is the right height for your neck. A too-tall pillow can cause your head to bend unnaturally forward, while a too-low pillow may not provide adequate support.
• Place a thin pillow under your knees if you are side sleeping to keep your spine in alignment.
• If you are back sleeping, place a small, rolled-up towel under your neck for additional support.
• Avoid sleeping on your stomach, as this position can unnecessarily strain your neck and spine.
• Stretch your neck and shoulders before going to bed to loosen any tight muscles.
• Practice good posture during the day to help alleviate any neck pain

Best Sleeping Position for Shoulder Pain

Have you ever experienced waking up and suddenly feeling an annoying pain in your shoulder? You've probably been busy all day, and you feel uncomfortable upon lying down.

As you lay in your bed to rest, you become aware of the soreness, especially since you are already in a reclined position. You feel these strains as the weight of gravity starts to pull on your neck and shoulder.

If you tend to experience shoulder pain, here are some tips for a more comfortable sleep:

• Sleeping on your back with a small pillow between your shoulder blades can help alleviate the pain, or try sleeping on your side with a pillow between your knees. Whichever position you choose, ensure the pillow is comfortable and doesn't cause additional pain or discomfort.
• It might help to hug your pillow. This way, you place your top shoulder in an open position. You can tuck the pillow high under your arm.
• If you sleep on your side, place a pillow between your legs. This tip helps relieve strain from your spine.

Why is Sleeping on Your Stomach the Least Popular Sleep Position?

There are a few reasons why sleeping on your stomach is the least popular sleep position. First, keeping the spine in a neutral position can be difficult, leading to back and neck pain.

Second, you risk waking up with a neck strain as you naturally rest your head on one side while sleeping on your stomach. Refrain from sleeping on your stomach if you tend to suffer joint and neck pain, as this sleeping position puts undue pressure on these areas.

Finally, you are more likely to toss and turn during the night due to the uncomfortable position that places pressure on your joints.

Nonetheless, some people find sleeping on their stomach helps them to sleep better. Studies show that sleeping on the stomach can help reduce sleep apnea symptoms.

How to Sleep Better on Your Stomach?

If you find that you sleep better on your stomach, here are some tips on how to make the most of this sleeping position:

• Make sure your stomach is clear before going to bed. Avoid eating a big meal before bed, which can make sleeping difficult. If you're hungry, try eating a light snack instead.
• Place a pillow under your stomach. This will help keep your spine aligned and make it more comfortable to sleep on your stomach.
• Use a thin pillow for your head. A thick pillow can make breathing difficult when sleeping on your stomach. Try using a thin pillow instead, or none at all.
• Experiment with different types of pillows. Some people find a firm pillow more comfortable when sleeping on their stomachs, while others prefer a softer pillow. Experiment until you find the type of pillow that's best for you.

Best Sleep Positions FAQs

What is the best sleeping position for a good night's sleep?

The best sleeping position is the lateral position as it is the most comfortable for many people. Nonetheless, not all people favor the lateral position and would prefer other positions such as back sleeping.

Some people find that sleeping on their back helps prevent snoring and sleep apnea, while others find it more comfortable to sleep on their side. Ultimately, it is important to experiment with different positions to find the one that works best for you.

What are the benefits of sleeping on your back?

Sleeping on your back allows your head, neck, and spine to rest in a neutral position, which may help to reduce pain and prevent stiffness. Additionally, this position may help to reduce snoring and sleep apnea. If you are struggling with acid reflux, sleeping on your back may help keep stomach acids from rising into your throat.

How do you fall asleep in 5 minutes?

You can do many things to fall asleep faster and get a better night's sleep.

First, establish a regular sleep schedule. Go to bed and wake up at the same time every day, including on weekends. This will help your body get into a rhythm and make it easier to fall asleep.

Second, create a relaxing bedtime routine. Do something calming before bed, such as reading or taking a bath. This will signal your body that it is time to wind down and prepare for sleep.

Third, make sure your sleeping environment is comfortable and dark. Keep the noise level low and the temperature cool. Consider using an eye mask and earplugs to block out light and sound.

Fourth, try some relaxation techniques. Progressive muscle relaxation or deep breathing can help you relax your body and mind.

What are the sleep positions that reduce symptoms of sleep apnea?

There are four main sleep positions: back, side, stomach, and a combination of side and stomach. Some people find that certain positions help reduce their sleep apnea symptoms, while others find that different positions work better.

Sleeping on your back may help to reduce snoring and sleep apnea by keeping your airway open. If you typically sleep on your back and experience sleep apnea symptoms, you may want to try sleeping on your side instead.

Sleeping on your stomach can worsen sleep apnea because it can cause the tongue and soft palate to collapse into the throat and block the airway. If you typically sleep on your stomach and experience sleep apnea symptoms, you may want to try sleeping on your back instead.

Sleeping on a combination of your side and stomach may help to reduce snoring and sleep apnea by keeping your airway open. If you typically sleep on your side and experience sleep apnea symptoms, you may want to try sleeping on a combination of your side and stomach.

Is there a right pillow for better sleep?

Besides sleeping in a comfortable position, your pillow may also affect the quality of your sleep.

The right pillow will help keep your body's natural curve aligned while you sleep. Sleeping with a comfortable pillow allows your spine to rest in its natural position, helping reduce any pain or discomfort you may be feeling.

There are a few things to keep in mind when choosing the right pillow for you.

First, consider the type of sleeper you are. If you are a back sleeper, you will want a firm, supportive pillow. If you sleep on your side, you will want a softer pillow that allows your head to sink in slightly. If you sleep on your stomach, you will want a very flat pillow that does not provide much support.

Second, consider the size of your pillow. You want a pillow in natural alignment and big enough to support your head and neck but not so big that it causes you to feel uncomfortable.

Third, consider the material of your pillow. You want a pillow that is breathable and hypoallergenic. Pillows made from memory foam or latex are good options.

Fourth, consider the shape of your pillow. Choose a pillow that will allow you to sleep in your natural position without causing pain or discomfort.

What is the best sleeping position?

Researchers confirm that side sleeping is the best sleeping position, not only because it is the most comfy position but also because it helps promote better physical and mental health.

For example, sleeping on the side affects glymphatic clearance. The glymphatic system is a network of lymphatic vessels and tissues that clears waste from the central nervous system (CNS).

Note that side sleeping is the most comfortable sleeping position. It naturally allows sleepers to transcend and remain in the non-rapid eye movement (non-REM) sleep stage for longer. The non-REM stage includes slow wave sleep, which most activates the glymphatic system.

So, research suggests we sleep in a lateral position, as it enhances deep sleep. In addition,researchers believe that side sleeping helps in glymphatic clearing due to the effects of gravity, compression, and stretching.

What does it mean to be a back sleeper?

Back sleepers are people who sleep on their backs. This position is common, and back sleepers tend to snore less than people who sleep in other positions and are less likely to have sleep apnea. However, back sleepers are more likely to experience lower back pain.

Do memory foams help improve sleep?

Memory foam can help improve sleep by providing support and pressure relief. Doctors often recommend memory foam mattresses for people with back pain, arthritis, and other conditions that can cause discomfort during sleep.

Many people find that memory foam helps them sleep more comfortably and wake up feeling refreshed. If you're considering a memory foam mattress, choose one that is firm enough to support your body but not so firm that it feels uncomfortable. You may also want to consider a pillow top or other comfort layer to add to your mattress for additional pressure relief.

Wrap Up

The best posture for sleeping is undoubtedly on your side. This allows your head, neck, and spine to rest in a neutral position. It also minimizes the chances of experiencing pain in those areas.

If you struggle to sleep well or experience pain while sleeping, consider changing your position. You may find that it makes all the difference. For more tips on how to improve your sleep, be sure to check out our other articles. Thanks for reading!