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The best and worst sleep positions for your health

Should you snooze on your side, back, or stomach?

Updated on April 15, 2024

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It depends on your body, but the way you sleep at night can have a huge impact on your health. For example, sleeping on your back may keep your head, neck, and spine in a comfortable, neutral position, while sleeping on your left side can reduce acid reflux.

On the hunt for the best sleep position, we took a look at the options, and the pros and cons of each. Here’s what we found.

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Side or Fetal Position

The most popular way to sleep is on your side, with your legs and torso straight, or in a fetal position, with your knees a bit more curved. In fact, it’s estimated that more than half of adults slumber this way. (We have to wonder if it’s because that’s how we slept as infants.)

Sleeping on oneShow More

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Stomach

You may find sleeping on your stomach will make your partner happy because you won’t snore as much, but other than that, there aren’t a lot of benefits to this position. It may put unnecessary pressure on your muscles and joints. It can also aggravate nerves in your back and neck, which can cause pain.

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Back

According to the National Sleep Foundation, sleeping on your back is the best position for many people. For some, it allows the head, neck, and spine to rest in a neutral spot, minimizing the amount of pressure on those areas and potentially reducing pain. 

However, if you have sleep apnea, aShow More

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So, what’s the best sleeping position for you?

The truth is, for most people, the side sleeping position is the healthiest. But varying your form isn’t the worst thing in the world. In fact, it may help prevent you from developing problems due to prolonged pressure, like blood flow issues, sores, and pain. For example, when you snooze on yourShow More

Slideshow sources open slideshow sources

Simadibrata DM, Lesmana E, Amangku BR, Wardoyo MP, Simadibrata M. Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis. World J Clin Cases. 2023 Oct 26;11(30):7329-7336. 
Schuitenmaker JM, Kuipers T, et al. Sleep Positional Therapy for Nocturnal Gastroesophageal Reflux: A Double-Blind, Randomized, Sham-Controlled Trial. Clinical Gastroenterology and Hepatology. Available online 14 March 2022
Skarpsno ES, Mork PJ, et al. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nat Sci Sleep. 2017 Nov 1;9:267-275. 
Michael Breus. What’s The Best Sleeping Position? (And Why Sleep Position and Sleep Posture Matter). The Sleep Doctor. January 7, 2022. 
Cronin RS, Li M, et al. An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position, Interactions with Fetal Vulnerability, and the Risk of Late Stillbirth. eClinical Medicine. Volume 10, April 2019, Pages 49-57.
Silver RM, Hunter S, et al. Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-Be (NuMoM2b) Study. Prospective Evaluation of Maternal Sleep Position Through 30 Weeks of Gestation and Adverse Pregnancy Outcomes. Obstet Gynecol. 2019 Oct;134(4):667-676. 
Mayo Clinic. Proper posture is important for good health. July 17, 2020.
Cleveland Clinic. Best Sleep Positions for Pain. May 25, 2023.
Cleveland Clinic. Is Sleeping on Your Stomach Bad? June 11, 2023.
Cary D, Jacques A, Briffa K. Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS one. November 30, 2021.
Cary D, Briffa K, McKenna L. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open. 2019 Jun 28;9(6):e027633.
MedlinePlus. Sleep Apnea. Updated March 30, 2021.
Robertson N, Okano S, Kumar S. Sleep in the Supine Position during Pregnancy Is Associated with Fetal Cerebral Redistribution. J Clin Med. 2020 Jun 7;9(6):1773. 
SleepDoctor. How to Sleep With Acid Reflux (GERD). February 1, 2024.

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