What are the best sleeping positions for quality rest?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Should you sleep on your back or side? What's the best sleeping position for pregnancy, back pain, and sleep apnea? Learn the ideal positions for quality sleep.
Discovering the best sleeping position can be difficult. But the way you sleep can greatly affect how well you rest and how you feel the next day. From easing back pain, ensuring a good night's sleep during pregnancy, or managing sleep apnea, the right sleeping position can make a huge difference to your sleep quality.
What are the 4 types of sleep positions?
Whether you like to curl up or stretch out, the sleeping positions you choose can impact your health, comfort, and how well you sleep. Explore different sleeping positions to help you discover what works best for your body and your specific needs.
1. Sleeping on your back
This position keeps your spine straight and your neck aligned. It's a great choice if you often wake up with neck or back pain. Plus, it can reduce the chances of wrinkles and blemishes from your face pressing against the pillow. However, it can make snoring or sleep apnea worse.
2. Sleeping on your stomach
Lying on your stomach might help reduce your snoring. But having your head turned to one side can put a strain on your neck and back, causing discomfort and pain over time.
3. Sleeping in fetal position
Curled up like a ball, the fetal position can feel comforting. It can be especially good for pregnant women or those with lower back pain. This position keeps your spine aligned and helps reduce strain on your back.
4. Sleeping on your side
The majority of people sleep on their side. Side sleeping can help keep your airways open, making breathing easier during sleep and benefiting those who snore or have sleep apnea. This position is also good for your digestion and can help reduce heartburn.
Best sleeping position for pregnancy
When you're expecting a baby, finding a comfortable sleeping position can be difficult. You need to consider comfort, but also what's best for you and your growing baby.
During pregnancy, sleeping on the side, particularly the left side, is the most recommended position. Using pillows for extra support can make side sleeping even more comfortable. Place a pillow between your knees, under your belly, or behind your back for additional comfort. This position is shown to:
Relieve pressure on the back: Your growing belly can put pressure on your back. Sleep on your side to help distribute this weight more evenly.
Promote better blood flow: Sleeping on your side, especially the left side, allows your heart to pump blood more easily throughout your body and to your baby. This position helps prevent your growing belly from putting pressure on the large vein that carries blood back to the heart from your feet and legs.
Reduce swelling: Many pregnant women experience swelling in their legs and feet. Try side sleeping to help improve circulation and prevent fluid collecting in your lower extremities.
Ease breathing: As pregnancy progresses, side sleeping can make it easier to breathe by giving your lungs more space.
Best sleeping position for back pain
Back pain doesn't have to ruin a good night's sleep. Experiment with these tips to find the sleeping position that works best for you.
Sleep on your back: Sleep on your back to spread your weight evenly across the widest area of your body, meaning less strain on any one spot. A pillow under your knees can add extra support and help maintain the natural curve of your spine, contributing to a more restful sleep.
Use the correct pillow: Pick a pillow the correct height and firmness for you to keep your head in line with your spine to reduce back pain.
Try side sleeping: If back sleeping isn't for you, side sleeping with a pillow between your knees can help keep your hips, pelvis, and spine in better alignment.
Avoid stomach sleeping: Stomach sleeping can put a lot of strain on your back and neck. If you find it hard to sleep in any other position, try placing a pillow under your pelvis to reduce the strain.
Try adjustable beds and mattress toppers: An adjustable bed can allow you to raise your head and feet slightly, relieving pressure on the back. If an adjustable bed isn't an option, try a mattress topper to help provide additional support and comfort.
Best sleeping position for neck pain
Neck pain can make a night uncomfortable, but the right sleeping position can be a big help. By paying attention to how you sleep and making small adjustments, you can work toward waking up with less pain and more energy.
Sleep on your back: Try sleeping on your back so your neck, head, and spine get to rest in a natural, aligned position. This can help reduce the stress on your neck and prevent neck pain.
Choose the right pillow: A pillow that's too high or too flat can force you into uncomfortable positions, causing neck pain. Look for a pillow that supports the natural curve of your neck—some people find a memory foam pillow or a pillow with a special neck contour works well.
Avoid stomach sleeping: If you have neck pain, sleeping on your stomach forces you to turn your head to the side. Try a different position so your neck isn’t at an awkward angle, straining your muscles and joints.
Try side sleeping with support: If you prefer sleeping on your side, make sure your pillow is thick enough to keep your head in line with your spine to avoid neck pain. Try placing a small rolled-up towel under your neck for added support.
Gently stretch before bed: Gentle neck stretches before bed can help relax your muscles, ease neck tension and make it easier to find a comfortable sleeping position.
Quality check your mattress: A mattress that provides good support can help keep your whole body aligned. If it’s time for a new mattress, consider looking into one that can better support your neck and back.
Best sleeping position for sleep apnea
Sleep apnea is a condition that can cause pauses in breathing or shallow breaths while you sleep, often leading to a restless night and feeling tired the next day. But the right sleeping position can make a big difference for those with sleep apnea.
Try side sleeping: When you sleep on your back, gravity can make the tissues in your throat more likely to collapse and block your airway, interrupting your breathing. If you have sleep apnea, try side sleeping to help keep these airways open.
Elevate your head: Raising the head of your bed slightly can reduce the chances of your airway collapsing and make it easier to breathe. Try a wedge pillow or adjustable bed to achieve this elevation.
Avoid back sleeping: If you have sleep apnea, it's usually best to avoid sleeping on your back. This position can make breathing more difficult because it allows your tongue and soft tissues in the back of your throat to block your airway.
Use a CPAP machine effectively: Finding a comfortable position is crucial if you use a continuous positive airway pressure (CPAP) machine. Side sleeping can work well with CPAP therapy, but ensure the mask stays on and the hose isn’t twisted or blocked.
Avoid stomach sleeping: Stomach sleeping can reduce snoring, but it's not always best for sleep apnea. This position can be uncomfortable with a CPAP machine and may not help your breathing as much as side sleeping.
Which is your best sleeping position for quality rest?
The ideal sleeping position varies from person to person, depending on factors like health conditions, comfort, and personal preferences. Take your time to find the sleeping position that helps you achieve a good night’s sleep. It's okay if your preferred position changes over time—what matters most is how you feel when you wake.
Listen to your body
Your body is the best guide to finding the perfect sleeping position. Pay attention to how you feel in the morning. If you're often uncomfortable, it might be time to try a different sleeping position.
💙 Before you get out of bed in the morning, try a Body Scan Meditation to take note of the position you’re in and how your body feels. Adjust as needed the following night.
Consider your health conditions
If you have health issues like back pain, neck pain, or sleep apnea, certain positions might be more beneficial. For instance, side sleeping can be great for those with sleep apnea, while back sleeping can be better for neck pain.
Experiment and adjust
Don’t be afraid to try different positions. You might start on your back and then switch to your side, or even add a pillow under your knees while back sleeping. Experiment and adjust until you find what feels right.
💙 Experimenting takes time, and you may become frustrated with yourself. Try a session on Non-Judgement to become aware of your tendency to judge yourself during this process.
Your pillow and mattress matter
A supportive mattress and the right pillow can help maintain proper alignment of your spine and neck, making a significant difference in your sleep quality.
Make small changes
If you're used to sleeping in a certain way, making a big change might feel strange at first. Start with small adjustments, like using a body pillow to make the transition switch from stomach to side sleeping easier.
💙 Turn Choice into Routine and learn a simple method to help you build the sleep habit (and position) that works for you and makes you feel the best.
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