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Find the Best Sleeping Position For You
Have you ever found yourself waking up in the morning with brand new aches and pains? A lot of times, that's related to your sleeping position.
We spend one-third of our lives asleep in bed. What's the correct sleeping position for you is the one that supports the natural curvature of your spine.
In this blog, we’ll explore the best sleeping positions for various health conditions, know about which side we should not sleep, provide tips on how to enhance your sleep posture, and offer a guide to finding the right position to sleep for you.
What is the best sleeping position?
There’s no one-size-fits-all answer when it comes to the best sleeping position, as it depends on your individual health conditions, comfort preferences, and sleep goals. However, experts recommend sleeping on your side or back for most people.
Side sleeping positions are particularly beneficial for reducing pressure on the spine, while back sleeping positions can be good for supporting spinal alignment and reducing neck pain.
According to a study published in the National Library of Medicine, proper sleep posture helps minimize the risk of musculoskeletal pain and supports better spinal alignment, leading to a more restful night’s sleep
Sleeping on your side
Side sleeping is one of the most common and recommended sleeping positions due to its many benefits. Whether you sleep on your left or right side, it can help alleviate pressure on the back and joints.
Additionally, this position can reduce the risk of developing certain conditions like sleep apnea, snoring, and heartburn.
Also read: World Sleep Day 2025
Are there any drawbacks to sleeping on the side?
While side sleeping positions are generally beneficial, they may have some drawbacks. Some people experience shoulder and hip pain from pressure on these areas, especially if their mattress isn’t supportive enough.
It’s also important to make sure that your sleep posture maintains a straight alignment for the neck and spine. Using a pillow between your knees can help keep your body in proper alignment.
Best sleeping position for neck pain
If you suffer from neck pain, the best sleeping position is typically on your back or side. When sleeping on your back, it’s essential to use a pillow that supports the natural curve of your neck and keeps your head aligned with your spine.
For side sleeping, make sure your pillow is thick enough to fill the gap between your head and the mattress. This will help keep your neck properly aligned and reduce pain.
Also read: What's the best time to sleep?
Best sleeping position for back pain
For people with back pain, side sleeping is often considered the best option. Sleeping on your side can reduce pressure on the spine and promote better spinal alignment.
You can also place a pillow between your knees to further improve your alignment and relieve strain on your lower back. Alternatively, back sleeping with a pillow under your knees can help relieve pressure on the spine and provide comfort.
Best sleeping position for pregnant women
The American Pregnancy Association advises pregnant women to sleep on their left side to enhance blood flow to the baby and prevent swelling.
The fetal sleeping position (sleeping on your left side) is often the best choice, as it helps improve circulation and reduces the risk of complications such as swelling and high blood pressure. A body pillow or wedge pillow can also provide additional support to the back and abdomen.
Best sleeping position for heartburn
If you suffer from heartburn or acid reflux, due to consuming foods that should be avoided before sleep, sleeping on your left side is considered the best sleeping position. This helps reduce the symptoms of heartburn by preventing stomach acid from flowing back into the esophagus.
Side sleeping in this manner keeps the stomach positioned lower than the esophagus, reducing the likelihood of acid reflux. Avoid lying on your right side, as this may worsen heartburn symptoms.
According to a study published in Gastroenterology, left-side sleeping can reduce symptoms of acid reflux, as it allows gravity to prevent stomach acid from flowing back into the esophagus.
Here's a sleep calculator to help you understand how much sleep is necessary for you.
Best sleeping position for sleep apnea
For those with sleep apnea, sleeping on your side or in a fetal position is usually recommended. Side sleeping can reduce the likelihood of your airway becoming blocked, which is a common issue for individuals with sleep apnea.
If you are finding it difficult to sleep tanight, try the cognitive shuffling method.
Back sleeping, on the other hand, can cause your tongue and soft tissues to collapse into your throat, making sleep apnea symptoms worse. To alleviate sleep apnea, consider using a CPAP machine or sleeping with your head elevated.
Best sleeping position for appearance
Whether you are taking an afternoon nap, to maintain healthy skin and prevent wrinkles, sleeping on your back is the best option. Back sleeping avoids pressing your face into a pillow, which can lead to the development of sleep lines and wrinkles over time.
Additionally, back sleeping may help reduce puffiness around the eyes. If you find it difficult to sleep on your back, consider using a silk pillowcase to reduce friction on your skin.
Best sleeping position for acid reflux
Similar to heartburn, side sleeping (especially on the left side) is the best choice for individuals with acid reflux. This position helps reduce the likelihood of acid backing up into the esophagus, minimizing reflux symptoms.
Back sleeping can exacerbate acid reflux, so it’s best to avoid it if you’re prone to this condition.
Best sleeping position for a stuffed nose
When dealing with sinus congestion or a stuffed nose, sleeping on your back with your head elevated is the best sleeping position. This position helps promote sinus drainage and prevents mucus from building up.
You can also use extra pillows to prop your head up and avoid breathing issues during the night. Side sleeping may also be beneficial, but avoid sleeping on your stomach as it can worsen congestion.
Sleeping on your back
Back sleeping is often considered one of the most comfortable positions for many people, as it helps keep the spine aligned and reduces pressure on your joints. It’s especially beneficial for individuals with neck or back pain, as it allows for even distribution of body weight.
Who is sleeping on back not recommended for?
While back sleeping offers many benefits, it’s not recommended for everyone. People who suffer from sleep apnea or snoring should avoid this position, as it can worsen airway blockages and disrupt breathing.
Similarly, pregnant women should avoid sleeping on their backs, as it can compress the vena cava (a major blood vessel) and reduce circulation to the baby.
Sleeping on your stomach
Which side we should not sleep? Stomach sleeping (also known as prone sleeping position) is generally not recommended, as it places unnecessary strain on the neck and spine.
It can also lead to discomfort and exacerbate back or neck pain. However, some people find this position comfortable, so if you prefer to sleep on your stomach, try using a thin pillow to reduce neck strain.
What Is the best sleep position for you?
When it comes to choosing the right position to sleep, it’s important to consider your specific health needs. Here’s a quick reference guide to help you decide on the best posture to sleep based on your concerns:
| Concern | Positions to Try | Additional Tips |
|---|---|---|
| Low back pain | Side, fetal, back | Use a pillow between knees to improve alignment. |
| Neck pain | Back, side | Choose a supportive pillow for proper neck alignment. |
| Sleep apnea, snoring | Side, fetal | Consider using a CPAP machine or sleeping with head elevated. |
| Heartburn | Side (left side) | Left-side sleeping reduces acid reflux symptoms. |
| Pregnancy | Fetal, side | Sleep on your left side for better circulation. |
| Sinus congestion | Back, side | Elevate your head to promote sinus drainage. |
| Hip or knee pain | Back | Pillow under knees can reduce pressure on lower back. |
Hit the hay in no time tonight
Many people turn to YouTube or Spotify before bed because they want familiar voices or sounds that feel comforting.
They create personal playlists of rain sounds, soft music, or sleep stories. The problem is these platforms weren't designed specifically for sleep - they're filled with distractions, ads, and bright screens.
Level SuperMind solves this by creating a dedicated sleep space. Unlike general media platforms, it understands that sleep needs change night to night.
Some evenings you might need a gentle meditation after a stressful day, while others call for a calming story to quiet your thoughts.
What makes Level work is how it brings everything together in one place. Instead of jumping between apps or creating complicated playlists, you can build your perfect sleep routine with stories, Yog Nidra, and sleep sounds all in one spot.
The multilingual options in Hindi, English, and Marathi make it feel more personal - like hearing a bedtime story in the language that feels most comforting.
The Beginner's sleep course offers structure for those who want guidance, while the playlist feature gives freedom to those who know what works for them.
It's this balance between structure and flexibility that makes Level more effective than cobbling together sleep content from general platforms.
FAQs
What position gets you the best sleep?
The best sleeping position varies from person to person. For many, side sleeping is most comfortable and beneficial, but others may prefer back sleeping for better spinal alignment.
What is the correct direction to sleep?
According to experts, sleeping with your head facing south and feet facing north is thought to align your body with the Earth's magnetic field, though there's no scientific consensus on this.
Which position is not good for sleeping?
Stomach sleeping, also known as the prone position, is generally not recommended, as it can strain your neck and spine, leading to discomfort and pain.
Where to sleep left or right?
Sleeping on your left side is often recommended for improving circulation and reducing heartburn, while the right side may worsen acid reflux.
Is it good to sleep without a pillow?
While some people may find it comfortable, sleeping without a pillow can cause neck strain. It's typically recommended to use a pillow if you sleep on your back or side.
Final thoughts
Incorporating the best sleeping positions into your routine can significantly improve your sleep quality and overall health. Whether you’re looking to alleviate neck pain, reduce heartburn, or enhance your sleep apnea symptoms, adjusting your sleeping posture is a great first step.
Read next: How to sleep 8 hours in 4 hours?
