Long Life and Health
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The Best Position to Sleep In

Getting sufficient rest is crucial for promoting both our mental and physical health.

How we position ourselves when we go to bed at night can significantly affect our well-being. Whether we prefer sleeping on our back, side, or stomach, each posture has advantages and disadvantages.

However, depending on your specific health needs, certain positions may be more beneficial for you than others.

While we may not pay much attention to our sleeping position in our early adulthood, as we get older, it becomes increasingly crucial for our overall well-being.

On Your Back

Sleep experts recommend sleeping on your back as the optimal position for promoting overall well-being because it distributes your body weight evenly while you sleep. However, despite its benefits, this position is not very popular.

According to a survey conducted by the Better Sleep Council, only 18% of respondents reported sleeping on their backs.


Sleeping on your back can have several benefits. For instance, individuals with neck pain or certain types of back pain may experience relief as this position helps align the spine.

People who suffer from nasal congestion due to allergies or illness may find more relief by sleeping on their backs while propping up their upper bodies. This position can facilitate drainage of the nasal passages and help keep airways open.


However, back sleeping may not be beneficial for everyone. Individuals with certain types of back pain may find this position worsens their symptoms. To alleviate this, using a pillow to prop up the knees can help maintain the spine’s natural curvature and reduce pressure, potentially decreasing pain.

On the other hand, sleeping flat on the back is considered the worst position for those who snore or suffer from sleep apnea, as it can cause the tongue to fall back into the throat, obstructing the airway and exacerbating symptoms.

People with acid reflux may experience a higher frequency of episodes while sleeping on their backs.

On Your Side

The Better Sleep Council survey revealed that sleeping on their sides was the preferred position of two-thirds of the respondents, and fortunately, there are numerous advantages to this posture.


Sleeping on your side has numerous benefits. It can help open up your airways, easing snoring and other breathing issues, including sleep apnea. Ot can help alleviate lower back pain, especially if you put a pillow between your legs in this position.

For those experiencing acid reflux, evidence suggests that sleeping on the left side with your head elevated can provide relief, while sleeping on the right side may exacerbate symptoms.

On the other hand, those with heart issues may benefit from sleeping on their right side. This position keeps the heart in the correct place in the body, reducing the risk of discomfort and other complications caused by shifts in heart position that can occur when sleeping on the left side.

Side sleeping is also recommended for pregnant individuals, as it can relieve pressure on the body and improve blood flow.


Despite the many benefits of side sleeping, there are also some downsides. For example, it can cause shoulder pain, although this issue can be mitigated by selecting a pillow and mattress that ensure your hips and shoulders rest below your middle spine.

Another potential issue is that staying in the same side-sleeping position for an extended period of time can create pressure, leading to a loss of blood circulation and causing numbness in your arms.

This can be uncomfortable and disruptive to your sleep. To avoid this problem, try to shift positions occasionally throughout the night.

On Your Stomach

Sleeping on your stomach is generally considered the worst sleeping position. However, the good news is that according to the Better Sleep Council survey, it’s the least popular position, with only 17% of respondents reporting it as their preferred way to sleep.


While stomach sleeping is generally not recommended for most people due to the strain it can put on the neck and spine, it can be a good choice for those who snore or suffer from mild sleep apnea. In such cases, stomach sleeping may help to alleviate these conditions.

However, it’s important to consult a healthcare professional to determine the best sleeping position for your needs.


Sleeping on your stomach is generally considered the worst position because it can lead to poor body posture.

When sleeping on your stomach, you must turn your head to the side to breathe, which can throw your spine out of alignment and cause neck and lower back pain. This position can also cause more tossing and turning, leading to lower sleep quality.

In addition to these issues, stomach sleeping can cause facial wrinkles due to the pressure of the face against the pillow, and it can increase interocular pressure, which is a risk factor for glaucoma.

Therefore, avoiding sleeping on your stomach whenever possible is generally recommended to promote optimal sleep and overall health.


The best sleeping position for you is the one that enables you to get enough quality sleep and doesn’t worsen any health issues you have.

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