Snoring and sleep apnea: Obstructive sleep apnea causes the airways to collapse during sleep, leading to pauses in breathing. It often goes hand-in-hand with snoring. Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says. Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. Flip to your left side to cool the burn. Salas adds: Clean sheets: Wash sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.
This might help people with lower back pain, particularly those with isthmic spondylolisthesis, a condition in which one spinal vertebra slips over the vertebra right below. If a person gets significant relief from resting in a reclined chair, it may be worth investing in an adjustable bed that can be positioned in the same way.
A pillow should maintain the natural position of the neck and help support the spine. Ideally, it should be comfortable and adaptable to different positions, and it should keep its overall shape. Someone who sleeps on their back may be better suited to a thinner pillow because raising the head too much can strain the neck and back. Some thin pillows are specifically designed to support the neck. Thin pillows are also ideal for placing under the hips, for people who sleep on their stomachs.
A person can purchase a thin pillow online. People who sleep on their sides may be suited to thicker pillows. These should fill the space between the neck and mattress completely.
A gusseted pillow might be an excellent choice. Gusseted pillows are also available to purchase online. People who sleep on their stomachs should use thin pillows or none at all because pushing the head backward places pressure on the neck. Or, a person might try sleeping face down with a small, firm pillow propping up only their forehead. This leaves enough room to breathe but helps ensure that the neck stays straight.
Unfortunately, sleeping on your stomach can cause both neck and back pain. It can also add a lot of unnecessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain. To make it better, try sleeping with a thin head pillow — or no pillow — to reduce any added stress on your neck.
You can also try slipping a pillow under your pelvis to reduce lower back pain. Sleeping on your back offers the most health benefits. Not only does it make it easiest to protect your spine, it can also help relieve hip and knee pain. As the Cleveland Clinic explains, sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help reduce any unnecessary pressure on your back or joints.
A pillow behind your knees may help support the natural curve of the back. On the flip side, sleeping on your back can be difficult for anyone who struggles with snoring or sleep apnea. If sleeping on your back, try sleeping with a pillow behind your knees to reduce back pain and relieve pressure on your spine. We spend roughly one-third of our lives sleeping — or attempting to sleep.
Your sleep position matters more than you might think. Plus, sleep deprivation is about more than getting enough sleep — sleep quality matters, too. Incorporating sleep hygiene into your regular routine can help boost your sleep quality in a big way:. Try keeping a sleep diary for a week or two.
Switching to a side sleeping position can be a better option for heavier and older individuals. The stomach is the least popular sleep position.
Stomach sleeping does have some benefits, however. Namely, the stomach sleeping position can help relieve snoring, by opening up your airway. However, your ribs do have to work against gravity in order to breathe in this position, which may force you to use more energy and thereby make your sleep less restful. The stomach sleeping position comes with several drawbacks and is not recommended for most people.
In particular, the following people should avoid sleeping on their stomachs:. The stomach position provides the least back support of all sleeping positions and increases pressure on the spine, sometimes causing pain upon waking up. In order to sleep on your stomach, you must sleep with your head facing one side, invariably twisting your neck and head out of alignment with the rest of your spine.
This kind of asymmetrical sleep posture can negatively impact your spine over time. Also, sleeping on the stomach can contribute to facial wrinkles, since your face is pressed against the pillow or the surface of the mattress. However, it is possible to sleep well in this position. If you enjoy sleeping on your stomach, try doing so with a very thin pillow, or no pillow at all.
This way, you can avoid tilting your neck back and up, creating further spinal misalignment and discomfort. Place a thin pillow under your hips to further even out the spine and relieve pressure. A firm mattress can also prevent some of the spinal alignment issues that come from sleeping on your stomach. The best sleep position for you is whichever sleep position enables you to enjoy a restful night of uninterrupted sleep and wake up in the morning feeling refreshed, without any aches and pains.
If you think a new position might make sleep more comfortable for you, though, go ahead and try another position. Be patient and use the strategies named to help yourself adjust to the new position. Your sleep position plays a pivotal role in the quality of your sleep.
Changing it up is just one of many strategies you can try for better sleep. Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
His research and clinical practice focuses on the entire myriad of sleep disorders. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.
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Updated April 29, Written by Eric Suni. Medically Reviewed by Dr. Abhinav Singh. What Is the Best Sleeping Position? Side sleeping may be particularly beneficial for: Pregnant women People with acid reflux People with back pain People who snore or have sleep apnea Older people Best Sleeping Position for Pregnancy Experts recommend that pregnant women sleep on their side with the knees bent. Best Sleeping Position for Back Pain The best sleeping position for lower back pain is on your side with a pillow or blanket between the knees.
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