Which Side Is Best? Sleeping Positions for a Restful Night

Think about it: you spend roughly a third of your life sleeping. How you hold your body during all those hours adds up! While many of us don't give it much thought beyond just getting comfortable, your sleeping position can actually play a significant role in your sleep quality, spinal health, and even conditions like snoring, gastroesophageal reflux disease (GERD), or obstructive sleep apnea (OSA).

So, is there a "best" way to sleep? Let's break down the common sleep positions, their pros and cons, sleep patterns, and tackle that popular question about which side might be superior.

Why How You Sleep Isn't Just About Being Comfy

Your sleep position does more than just feel nice (or not nice!). It impacts several parts of your body and health:

• How Your Spine Lines Up: Getting your head, neck, and back in a relatively straight line from top to bottom is key to avoiding aches and pains.
  
  
• Keeping Airways Clear: Some sleep positions make it easier (or harder) for your tongue and soft tissues in your throat to block your airway, which means more snoring or worse sleep apnea.
  
  
• Pressure Spots: Lying in certain ways can put weight on your hips, shoulders, or other joints, leading to morning stiffness, shoulder pain, or other discomfort.
  
  
• Things Like Digestion: For some people, sleeping positions can actually affect issues like acid reflux or just how comfy your insides are. The right side or left side can be important for digestion and reducing symptoms of GERD.

Breaking Down the Main Ways People Sleep

There are several sleeping positions and many try to understand what’s the most beneficial sleep position (or at the very least neutral position). Most people land in one of these camps for at least part of the night:

Side Sleeping (Loads of Us Do This)

Side sleeping is one of the most common sleep positions. What it looks like: Curled up a bit or stretched out on either your left or right side.

Pros:

• Generally pretty good for keeping your spine happy, especially if you pop a pillow between your knees.
• Often the go-to position for less snoring and sleep apnea – helps keep that airway more open than lying flat on your back.
• It’s the recommended position during pregnancy, especially later on (more on which side in a sec!).
• Often helps with shoulder pain and pressure on joints, assuming you use extra pillows or a supportive mattress. 

Cons:

• Can be tough on your shoulders or hips and increase your risk of shoulder pain if your mattress is too soft or too hard, or you don’t use supportive pillows.
• Some say it can contribute to "sleep wrinkles" because your face is squished into the pillow night after night. When your skin is squashed in a certain way for approximately 7 to 9 hours each night, this can result in facial wrinkles. 
• Might lead to a crick in your neck if your head pillow isn't the right height to keep your head level with your spine.

Back Sleeping

What it looks like: Flat on your back, facing the ceiling.

Pros:

• Often the best for keeping your spine naturally aligned and in a neutral position, assuming you have a supportive mattress and a pillow that cradles your neck without jamming your head too high.
• Since nothing’s pressing on your face, you avoid those potential sleep facial wrinkles.

Cons:

• This is frequently the absolute worst position if you snore or have sleep apnea. Gravity pulls your tongue and soft palate back, blocking the airway.
• It’s not recommended later in pregnancy.
• Shoulder pain may also become an issue if pressure is placed unevenly.
  

Stomach Sleeping (Least Common, and Often for Good Reason)

What it looks like: Face down, usually with your head cranked to one side.

Pros:

• Stomach sleeping is probably the worst sleeping position for you. The only potential pro here is maybe slight help with snoring for some, but there are much better ways to avoid snoring than stomach sleeping.

Cons:

• Generally considered the most problematic for your spine. It arches your back unnaturally and keeps your neck twisted for hours. Ouch.
• Often leads to neck stiffness, back pain, and pressure on your joints. Experts usually advise against it.
• Not ideal for brain health, as the strain on the neck and spine can cause long-term problems.

What Is The Healthiest Side To Sleep On?

Sleeping on your back is often considered one of the best positions for keeping your spine aligned and supported. When you lie flat, gravity helps maintain the natural curve of your spine, which can prevent neck, back, and shoulder pain—assuming you have the right pillow and mattress. It also avoids pressure on your face, which can help prevent sleep wrinkles. However, this position isn't ideal for everyone. If you struggle with obstructive sleep apnea or snoring, sleeping on your back can cause your tongue and soft palate to block your airway. It's also not recommended during pregnancy, as it can restrict blood flow to the uterus. So, while back sleeping can be great for spinal health, it may not be the best choice for certain health conditions.

If you have issues like acid reflux or GERD, side sleeping—particularly on your left side—can be a better option. Sleeping on your left side helps keep the stomach lower than the esophagus, which can reduce the risk of acid backing up into your throat. This position is also recommended during pregnancy because it encourages better blood flow to the uterus, kidneys, and heart. Left-side sleeping can even help with digestion and ease pressure on the liver. Plus, it can open up your airway, making it a good choice for people with sleep apnea or snoring. Just be sure to use a supportive pillow to keep your neck and spine properly aligned to avoid any discomfort.

Left Side or Right Side? Does That Matter?

For most healthy people, the choice between sleeping on your left or right side often comes down to personal comfort. However, there are a few medical reasons why one side might be better for certain individuals, depending on their specific health needs.

The Left Side Advantage:

Sleeping on your left side is frequently recommended for a variety of reasons, especially for those who are pregnant. It promotes better blood flow to the uterus, kidneys, and heart, which is vital during pregnancy. In fact, it's often considered the best sleeping position for both the mother and the baby. Additionally, for individuals with acid reflux or heartburn, left-side sleeping can be a game-changer. This position helps keep the stomach positioned lower than the esophagus, making it more difficult for acid to flow back up, thus reducing the chances of acid reflux or heartburn. Left-side sleeping can also benefit digestion, as it allows food to move more efficiently through the stomach and intestines. Some people even report a decrease in shoulder pain and joint discomfort with this position, especially if they use a supportive pillow between their knees to keep their spine aligned.

The Right Side Perspective:

On the other hand, sleeping on your right side is often thought to put less pressure on the heart. If your heart condition is your main consideration, the right side sleep position is the best side. While this is a consideration for some, it’s typically not a major concern for most healthy individuals. For those with heart-related issues, however, it might be worth considering. That said, if you're someone who suffers from heartburn or acid reflux, the right side could actually make things worse. Sleeping on the right side may allow stomach acid to flow more easily into the esophagus, exacerbating heartburn symptoms. So, for people dealing with these conditions, the left side is usually the safer bet.

In the end, while personal comfort is key, knowing how your sleep position can affect your body can help guide your decision. If you have specific health concerns, especially related to digestion, heart health, or pregnancy, consider consulting a healthcare professional to determine the best sleeping side for you.

What's Your Best Sleeping Position? (It's Not a Single Rule for Everyone)

Here's the main takeaway: There's no one-size-fits-all "best" sleeping position for absolutely everyone. The right one for you is the one that allows you to sleep soundly without waking up in pain, and that helps keep your spine nicely lined up.

Side and back sleeping are generally the more spine-friendly options. Stomach sleeping is usually the least recommended because of the strain it causes, and it can exacerbate conditions like obstructive sleep apnea and gastroesophageal reflux disease.

No matter your preferred spot, the goal is good alignment from your head down your back.

Pay attention! If you constantly wake up with neck pain, back pain, shoulder pain, or hip soreness, your sleep position (or your gear – mattress/pillow) is likely telling you something needs to change.

Quick Tips to Sleep Better in Your Position:

• Side Sleepers: Hug a body pillow or put a firm pillow between your knees to keep your hips stacked and your spine straight. Get a head pillow thick enough that your head is level with your spine, not dropping down or propped too high.
  
  
• Back Sleepers: Use a pillow that supports the curve of your neck but doesn't push your head way forward. A small pillow under your knees can help keep your lower back happy.
  
  
• Trying to Quit Stomach Sleeping: It's a tough habit! Try sleeping on your side with a body pillow to prevent rolling. Some people find sleeping with a tennis ball sewn into the front of a pajama shirt makes rolling onto their stomach uncomfortable.
  

Your Mattress and Pillows Matter A Lot

They are the foundation! Make sure they give you the right support and cushion for your body and your usual sleep position to maintain that alignment. And make sure your sleep hygiene includes using proper pillows to reduce extra pressure on your joints.

Nobody sleeps perfectly still all night – a little shifting is totally normal and fine! Focus on starting in a good sleep position and making your bed setup work with you.

Consult A Sleep Medicine Specialist

If you have ongoing pain, a diagnosed sleep disorder like sleep apnea, shoulder pain, or gastroesophageal reflux disease, or are pregnant, definitely have a chat with your healthcare provider about which sleep positions are best and safest for your specific situation as well as other strategies to sleep better.

Ultimately, the best sleep position is the one where you can truly rest and wake up feeling good, not achy. Listen to what your body is telling you in the morning!