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Is there a best sleep position? Experts weigh in.

Casey Clark

After a long day, there’s no better feeling than getting comfortable under the covers and drifting off to sleep. And how you sleep, whether on your back, side or stomach, is most likely habit — trying to sleep on your side if you've always slept on your back probably feels unnatural. Although there’s evidence to show that side sleeping may have the most benefits, the best sleep position is actually the one that works the best for you.

"First, one should consider any medical conditions for which a specific sleep position is recommended," says Carleara Weiss, a sleep science adviser at Aeroflow Sleep. "Second, they should examine how often they wake up in the night due to discomfort and how well rested and pain-free they wake up the following day — the answers to those questions may indicate a need for adjustment."

We spoke with doctors, sleep experts and researchers about the best sleep positions and how you can change your position if you think it could be beneficial.

The most common sleep positions are on the side, the back (supine) and the stomach (prone).

"Most people don't sleep the same way all the time, and we change sleeping positions subconsciously throughout the night," says Major Allison Brager, a neurobiologist involved in the U.S. Army's Holistic Health and Fitness System.

Out of all the sleeping positions, side sleeping arguably has the most benefits. "Sleeping on your side makes it easier to ensure proper support and alignment of your spine, which may help to reduce back pain," says Dr. Keith Summa, an assistant professor at Northwestern University Feinberg School of Medicine. "Additionally, it reduces the effect of gravity on the back of the mouth and throat, which can lead to reduced episodes of sleep apnea and snoring."

Studies have shown that a benefit of sleeping on your left side is that it may help with symptoms of acid reflux and heartburn.

While side sleeping has numerous benefits, there are some cons to consider. Summa acknowledges the possibility of neck and shoulder discomfort if proper support and alignment are not provided.

Also, sleeping on your right side can cause increased acid reflux and heartburn. "In that position, the stomach is above the esophagus, which can lead to increased acid reflux events and heartburn due to gravity," says Summa.

There are a few reasons why sleeping on your back might feel comfortable. "Sleeping on your back promotes an even distribution of your body weight which can limit pressure on your spine by keeping it balanced," says Summa. "There’s also a lower risk of neck and shoulder misalignment than might occur on your side."

However, sleeping on your back could lead to a greater risk of snoring and sleep apnea. "In that position, the soft tissues of the upper airway are pulled down by gravity to compress the airway," explains Summa.

Sleeping on your back can also cause back pain. "The possibility of lower back strain and discomfort in some people can be greater, as the natural curvature of the spine may cause a gap between the mattress and the lower back," Summa says.

According to Weiss, sleeping on your stomach may be helpful for people with lung diseases or difficulty breathing, as it releases pressure on the lungs.

On the other hand, significant drawbacks may include neck and back pain, which can be overextended during sleep, depending on the mattress and pillow firmness, she adds.

If you have an inkling your sleep position may be causing pain or discomfort, it's important to conscientiously take note of how you feel when you wake up in the morning.

"I recommend paying close attention to your body and utilizing trial and error as the best way for someone to get a sense of what sleep position works best for them," says Summa. "For instance, when you lie down to go to sleep, assess whether there is any tension or discomfort in your body and be intentional about trying to fall asleep in one position every night for a week, and see if that leads to any changes in your comfort or discomfort."

It doesn't hurt to keep an informal sleep journal to keep track of your position, whether you wake up during the night and any pain or discomfort you might feel upon waking. Your preferred position may evolve as life circumstances occur and your body changes with time.

Changing sleep position isn't always easy, but it is possible. Consider these expert-suggested ways to start the process.

Body pillows, wedge pillows and pillows designed specifically for a particular type of sleeper can all help you adjust your nighttime position. This is especially true if you're trying to sleep on your side, as you can place a pillow along your back or front to keep you from rolling onto your back or stomach. "Pillows provide proprioceptive reinforcement to sleep on your side," says Brager.

Mattresses can be expensive, but they're worth the investment to achieve higher-quality sleep. "When in doubt, pick a medium-firm mattress and an anatomical medium-firm pillow that does not overextend your neck and head," says Weiss.

If you've been sleeping in the same position for years, then you can anticipate it taking a few days or weeks to get used to a different position. Keep trying — as the saying goes, practice makes perfect.

Your sleep position might hint at your personality, but findings on this topic are not conclusive, and there isn't much research to go on, so it's important not to read into it or to give much credence to old wive's tales. Sleep positions are likely influenced more by physical comfort and health conditions than by personality traits.

For most people with back pain, Summa recommends sleeping on your side in a comfortable, aligned, and well-supported position to help minimize any pain. That said, he emphasizes that this varies from person-to-person and the specific type and location of the pain. In fact, he notes that for neck pain and for some back pain sufferers, sleeping on the back might actually be the most comfortable position.

Yes it can. "Sleeping on one's back often makes snoring worse, as it collapses the airways and makes it harder to breathe, therefore making sleep apnea worse," says Weiss. "For those with heartburn, sleeping on one's back increases the occurrence of reflux, making heartburn worse."

For pregnant individuals, the best sleep position is on your left side with your knees bent and supported by pillows between the legs, underneath the abdomen or both. "This position helps to minimize pressure from the growing fetus on the vena cava — a major vein carrying blood from the lower body back to the heart — and to support healthy circulation," says Summa. "During pregnancy, support from pillows can mitigate tension on the lower back caused by gravity’s downward effect on the uterus."

  • Major Allison Brager, a neurobiologist involved in the U.S. Army’s Holistic Health and Fitness System

  • Carleara Weiss, a registered nurse and sleep science adviser at Aeroflow Sleep

  • Dr. Keith C. Summa, a physician-scientist and assistant professor at Northwestern University Feinberg School of Medicine

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