Why Does Sleep Positioning Matter?
We spend nearly one-third of our lives sleeping, so it’s important to consider how our sleeping positions affect our health.[1] Whether you sleep on your back, side, or stomach, the way you sleep can influence everything from spine health to digestion. So, let's delve deeper into which sleeping position is best and why.
The Most Common Sleeping Positions
Back Sleeping (Supine Position)
This position keeps the spine, neck, and head in neutral alignment. It also reduces acid reflux if the head is elevated slightly and may help facial aging if there's no pillow contact. However, this position can also worsen snoring and sleep apnea, lead to lower back discomfort, and is not ideal during late pregnancy.[2] When in this position, it’s recommended to use a pillow under your knees to maintain the spine’s natural curve.
Side Sleeping (Lateral Position)
This is the most popular sleeping position and comes in variations such as the fetal position and log position.[3] Side sleeping keeps the airways open, therefore reducing snoring and sleep apnea symptoms. It may also improve digestion and help with acid reflux, especially when sleeping on the left side.
Sleeping on your side is more ideal during pregnancy and eases back and neck pain but can lead to stiffness in your shoulder and nerve compression. You could also experience facial wrinkles since you’re applying pressure to your face.
Stomach Sleeping (Prone Position)
Sleeping on your stomach is more common in children than adults and poses fewer health benefits than sleeping on your back or side.[4] It may reduce snoring and some symptoms associated with sleep apnea since it keeps the airways open, but it applies strain on the neck and spine due to the head being turned to one side. It also causes lower back pain, increased facial pressure, and is not recommended during pregnancy.
Tossing & Turning
If you can’t remain still during your sleep and find yourself in a different position than when you originally went to sleep, that's fine. This simply means you get a bit of all the sleeping positions previously mentioned. While sleeping, your body naturally adjusts during the night to stay comfortable. Excessive movement can disrupt sleep and cause you to make up sore.[5]
What Sleeping Position Is Best?
Side sleeping would be considered the best sleeping position as it offers the most health benefits. Sleeping on your side is comfortable and is effective at improving circulation, reducing heartburn, and minimizing snoring. If paired with the right pillow setup, then it can be good for the spine.
Although side sleeping is generally considered the best sleeping position, there is no position that supports everyone. Our bodies are unique, and medical needs vary, so although side sleeping may be the best option for the majority, sleeping on your back could be the best for you.
Additional Considerations
The choice of mattresses and pillows we use can also impact our sleep quality. A firmer mattress will benefit back sleepers, while side sleepers will prefer softer mattresses with supportive pillows to align the head and neck.
It’s important to remember that maintaining a healthy sleep schedule and limiting screen time before sleeping will greatly influence our sleep quality and, therefore, our overall health. Incorporating a consistent, balanced nighttime routine with a sleeping position that addresses your specific needs will result in the enhancement of your health.
