Waking up feeling off? Your sleep position significantly influences both your sleep quality and overall health.

Adequate sleep, ideally seven to nine hours each night, is essential for various bodily functions, including brain and heart health, immune system strength, and skin vitality. The position in which you sleep can affect how restorative your rest is, and it may exacerbate issues like back pain, snoring, and acid reflux.

Curious about which sleeping position is healthiest? We consulted sleep specialists to identify the most beneficial and detrimental positions for your health.

Why Do We Sleep in Certain Positions?

While the exact reason humans favor particular sleeping positions is unclear, comfort plays a vital role, explains Shelby Harris, Psy.D., a clinical psychologist and sleep health director at Sleepopolis. Additionally, factors like body shape, mattress type, pillow choice, and whether you share your bed can influence your preferred position.

Once you discover a comfortable position, it tends to become habitual. However, it’s not unusual for people to shift positions during the night or over their lifetime. Changing a sleeping habit can be tough, but it’s achievable with time and practice, Harris notes.

What Is the Most Common Sleeping Position?

Among adults, side sleeping—either on the left or right—is the most prevalent choice, with over 60% of people opting for this position, according to the Sleep Foundation. The second most common is lying on your back, known as the “supine” position. Both side and back sleeping are generally more comfortable for most, says Dr. Dianne Augelli, a sleep medicine specialist at Weill Cornell Medicine and NewYork-Presbyterian. Conversely, stomach sleeping is the least popular, with research indicating that people spend less than 10% of their night in this position.

What Is the Healthiest Sleeping Position?

The healthiest position for you is one that feels comfortable and allows you to sleep soundly. “There’s no single best way to sleep; it’s about what minimizes pain and helps you feel refreshed,” says Harris.

Side vs. Back vs. Stomach Sleeping

Side and back sleeping are generally healthier compared to stomach sleeping, which has been linked to various health issues, particularly back pain. “We strongly endorse side sleeping in sleep medicine,” notes Augelli. However, it’s essential to recognize that back and side sleeping can also worsen specific health concerns; for instance, back sleeping may exacerbate acid reflux, while side sleeping could aggravate shoulder pain. In some cases, stomach sleeping might benefit individuals with sleep apnea.

Ultimately, your optimal sleeping position will depend on your personal health, adds Harris. “Not everyone needs to be a side sleeper,” Augelli emphasizes; it varies based on individual health issues.

Recommended Positions for Specific Conditions

• For Back or Neck Pain: The ideal position is lying flat on your back, provided you have adequate neck support. A small pillow or rolled towel under your knees can relieve lower back pressure. Side sleeping with proper support is also beneficial, ensuring that your pillow fills the gap between your shoulder and head, while placing a pillow between your knees can align your spine and hips. Generally, stomach sleeping is not recommended for spinal health.
• For Sleep Apnea and Snoring: Side or stomach sleeping is usually better for those with breathing issues like sleep apnea, as these positions help keep airways open. Sleeping on your back can worsen snoring and apnea due to gravity causing airway obstruction.
• For Acid Reflux: The left side is often the best position for individuals experiencing acid reflux, as studies suggest it reduces nighttime esophageal acid exposure. Elevating the upper body with pillows can also alleviate symptoms.
• For Pregnancy: Side sleeping, particularly on the left, is recommended during pregnancy to improve blood circulation. Specialized pregnancy pillows can enhance comfort. It’s best to avoid back or stomach sleeping, especially in later trimesters.

What Is the Least Healthy Sleeping Position?

The least healthy position is one that causes pain, aggravates existing health issues, or disrupts sleep. Stomach sleeping is generally detrimental for back or neck pain, while back sleeping is often the worst for snoring and sleep apnea. While side sleeping is widely favored, it can lead to shoulder pain on the sleeping side.

If sleep issues persist, consult your doctor to identify the underlying causes and appropriate treatments, advises Harris.