What Is the Best Sleep Position?
Back, side or stomach: people argue about this as if one answer fits everyone. It does not. What is true is that your position can affect snoring, heartburn, back pain and even how safe a baby’s sleep is, so it is worth knowing the trade-offs.
Key takeaways
- The best position is the one that keeps your spine comfortable and your breathing clear.
- Side sleeping suits many adults, especially with snoring or reflux.
- Babies should always be placed on their backs to sleep.
Sleeping on your back
Lying on your back keeps the head, neck and spine in a neutral line, which many people with back or neck pain find comfortable. The downside is that gravity can let the tongue and soft tissues fall toward the throat, which can worsen snoring and, in some people, sleep apnea. If you snore loudly on your back, try a side-sleeping aid or ask a doctor about it.
Sleeping on your side
This is the most common adult position and a good default. It tends to reduce snoring and may ease heartburn when you lie on the left side, although the evidence is modest. Put a pillow between your knees to keep the pelvis level, and choose a pillow high enough to fill the gap between shoulder and ear.
Sleeping on your stomach
Stomach sleeping can flatten the natural curve of the lower back and force the neck to twist for hours. If it is the only position that works for you, use a very thin pillow, or none, and put a pillow under the hips. Try to shift gradually toward your side if you wake with neck or back pain.
Pregnancy
Many obstetric organisations suggest sleeping on the side in later pregnancy, and a pillow between the knees or under the bump can help. If you are pregnant and worried about position, ask your midwife or doctor.
Babies are different
Safe-sleep guidance for infants is clear and not a matter of preference: place babies on their backs on a firm, flat surface with nothing loose in the cot. Do not apply adult advice about side or stomach sleeping to a baby. Follow your pediatrician’s guidance.
Changing position
Positions are habits, and habits can shift slowly. To move from your back to your side, try a body pillow or a rolled blanket behind you for a couple of weeks. Do not stress about what you do while you are asleep; most people move many times a night.
Frequently asked questions
Is it bad to sleep on your stomach?
Not harmful for everyone, but it tends to strain the neck and lower back. A thin pillow and a pillow under the hips reduce the strain.
Which side is best to sleep on?
Either side is fine for most people. The left side may help some with reflux, and the right may feel better if you have shoulder pain on the left. Choose what is comfortable.
References and further reading: American Academy of Pediatrics safe-sleep recommendations; American College of Obstetricians and Gynecologists guidance on sleep in pregnancy.