Which side is better to sleep on? Plus, how it can affect your health

Sleep

Oct 29

Written By Calm Editorial Team

image of: which side is better to sleep on

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Sleeping on your left side vs your right side can impact your sleep quality. Discover each side's pros and cons, plus 7 tips to help you rest easier and wake up feeling refreshed.

You probably don’t think much about how you fall asleep — until you wake up feeling sore, stiff, or foggy. Sometimes it’s a shoulder that aches, other times it’s that burning sensation in your chest after a late-night snack. Your sleep position may not be the first thing you’d connect these to, but it can actually shape the quality of your rest.

Side sleeping is one of the most recommended ways to get comfortable, but with the suggestion comes the lingering question of: which side is better to sleep on, left or right? The answer isn’t one-size-fits-all, as each side comes with unique benefits and drawbacks. What feels best may depend on your body, your health, and even your mattress.

Fortunately, there are practical ways to find a position that helps you sleep more deeply and wake up feeling more rested. Here’s how to get started.

Is side sleeping the best sleeping position?

Side sleeping is one of the most common sleep positions — and for good reason. Compared to lying on your stomach, which can strain your neck and lower back, or sleeping flat on your back, which can worsen snoring and sleep apnea, side sleeping often feels more comfortable and supportive.

That said, it’s not automatically the “best” for everyone. Some people rest more deeply on their backs, while others prefer the curl of stomach sleeping despite its drawbacks. What makes side sleeping stand out is that it tends to strike a balance: it can ease pressure on the spine, support breathing, and adapt to different bodies and health needs.

Which side is better to sleep on? Left side vs right side

If you’re a side sleeper, you’ve probably noticed you naturally favor one side over the other. But the side you choose can actually affect your digestion, heart health, and even how well you breathe.

So, here’s a breakdown of the advantages and disadvantages of sleeping on each side.

Sleeping on your left side:

Supports digestion: Gravity works in your favor when you lie on your left. This side helps stomach acid stay where it belongs and makes heartburn less likely.
May boost circulation in pregnancy: Doctors typically recommend the left side during pregnancy because it can improve blood flow to the heart, kidneys, and your growing baby. But recent studies have suggested the difference may not be as strong as it was once believed.
Can reduce snoring: For some, the left side helps the airway stay open, which might ease mild snoring.

With all of that said, one drawback of sleeping on the left side is that it can put more pressure on internal organs like the stomach and lungs, which some people find uncomfortable, especially if they stay in that position all night.

Sleeping on your right side:

May feel easier on the heart: Some people with cardiovascular concerns find the right side less taxing, since it doesn’t press directly on the heart. But this evidence is currently limited.
Can be more comfortable overall: If your right side feels more natural, that matters, as comfort plays a significant role in how deeply you sleep.
Gentle on the body: For people who feel cramped or restricted on the left, the right can provide more relief and more space to relax.

The major trade-off with sleeping on this side is the right side has been linked to more frequent acid reflux symptoms.

How each position can affect your sleep quality

It might not seem like that big of a deal but the way you position yourself at night does affect the quality of your rest and how you feel the next day. Here’s how:

It affects how deeply you sleep: Good spine and hip alignment helps you stay still and reach the deeper stages of sleep that restore memory.
It affects how often you wake up: Reflux, discomfort, or airway issues can break up sleep. And people who feel relief on their left side often notice fewer wakeups and smoother returns to sleep.
It affects how your body feels in the morning: Aches, stiffness, or numbness are signs your position isn’t serving you. If this is the case, the right side might be for you as it’s the one that can ease pressure on certain joints and nerves, while also promoting better spinal alignment.
It affects how much energy you carry through the day: Restorative sleep is about quality and not just hours. So, the side that minimizes your discomfort the most usually leads to steadier daytime energy.

How to choose the best side for you: 7 tips for more restful sleep

A good way to find the optimal side to sleep on is to notice how your body responds to different positions and then make small adjustments that manageably fit your life. Here are seven ways you can do just that for more restorative rest.

1. Listen to your body cues

Start with observation. Try sleeping on one side for a few nights, then switch. Ask yourself if you notice less heartburn, fewer shoulder aches, or deeper sleep on one side.

Consider keeping a sleep journal to get down your thoughts about how you feel in the morning. This can help you spot patterns.

💙 Release tension throughout your body by listening to Calm’s Deep Sleep Release with Tamara Levitt.

2. Fine-tune your pillow setup

Your head should rest in line with your spine, not tipped up or down, as this can either push your neck forward or make it sag too much.

Look for a medium-to-firm pillow that fills the space between your shoulder and ear. And if shoulder pain is an issue, hug a pillow to your chest. This helps keep the top arm supported and prevents it from collapsing inward.

3. Use a knee pillow for alignment

Place a pillow between your knees to ease pressure on your hips and lower back. This helps keep your pelvis aligned, which matters for people with sciatica or lower back pain.

If you don’t want to commit to a second pillow, consider at least tucking a small blanket roll between your legs.

4. Adjust for digestion and reflux

Experiment with your left side if heartburn or reflux is a nightly battle.

You can also try elevating your head slightly with a wedge pillow or by raising the head of your bed a few inches. Pairing side sleeping with smaller, earlier evening meals may reduce discomfort as well.

5. Support circulation in pregnancy

Pregnant sleepers are often told to favor the left side to improve circulation.

But if staying in one position feels too hard, use a long body pillow instead. Place it along your front to rest your bump comfortably and slip the bottom between your knees. This helps you feel supported without having to stick to one position.

💙 Restless in the middle of the night, try listening to Returning to Slumber with Kate Johnson in the Calm app.

6. Create barriers if you tend to roll over

If you find you move around a lot in your sleep, try customizing your bed to keep you in place. If you’re trying to stay on a certain side but find yourself waking up flipped, use pillows as gentle barriers. You could put a pillow behind your back to make it harder to roll over.

7. Prioritize comfort over rules

Most importantly, make sure you’re comfortable as this will help you get the best night’s sleep.

Give yourself permission to choose the side that feels most natural, even if it doesn’t line up with every sleep expert’s recommendation.

Related read: 8 best breathing exercises for sleep

Which side is better to sleep on FAQs

Which side is better to sleep on, left or right?

There’s no universal winner. It really just depends on your body and what helps you wake up feeling more rested and less uncomfortable.

But the left side is typically recommended because it can reduce heartburn and reflux, and it may improve circulation, especially if you’re pregnant. The right side, on the other hand, may feel more natural to some people, and it can sometimes be gentler on your heart.

Why does my sleep position affect sleep quality?

The position you sleep in affects how well your spine is supported, how open your airway is, and even how your digestive system works while you rest. Poor spinal alignment can lead to neck or back pain, while certain other positions may make your snoring or reflux worse.

Over time, these small disruptions can add up to lighter and less refreshing sleep. So, make sure to choose a position that supports your body and reduces discomfort to get the best quality sleep every night.

Does sleeping on the left side help with digestion?

Yes, for many people, the left side can make your digestion a little smoother and ease symptoms of acid reflux. This has to do with how the stomach and esophagus are shaped.

When you lie on your left side, gravity helps stomach acid stay lower. As a result, this reduces the chance of it flowing upward and causing you to have that burning sensation.

Which side is better to sleep on if you snore?

Snoring tends to be worse when you sleep on your back, so moving to either side is usually helpful. Some people feel that the left side can provide a bit more airway support. But really, the main benefit comes from not lying flat on your back.

If you or a partner is struggling with snoring, try changing to side sleeping before moving on to more involved options like using a CPAP for sleep apnea.

How can I train myself to stay on one side at night?

It’s normal to roll around in your sleep. But a few tricks to help you stay on one side are using a pillow behind your back to discourage rolling, placing a pillow between your knees to stabilize your hips, or hugging a body pillow in front of you for comfort. Then, over time, your body may start defaulting to that position naturally.

And if you do wake up on the “wrong” side, don’t stress. Just reposition and go back to sleep. Consistency matters more than perfection.

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Calm Editorial Team