Healthy Sleep Positions to Try vs. Those to Avoid

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Healthy sleep positions allow your body to rest in a neutral position. This means that your spine is straight, and your head, neck, and shoulders are supported.

Sleeping on your back, with a pillow under your knees and another under your head, is generally considered the healthiest sleeping position. This position takes the pressure off your spine and allows your muscles and joints to relax.

Let’s face it: Bad habits are hard to break, and sleeping in the wrong position is no exception. You may have slept the same way your whole life, so changing that now can be nearly impossible.

But whether you sleep on your back, side, or stomach, you should know which positions are healthiest, why improper sleep positions are bad for you, and what changes you should make to help your body rest at its best.

Table of Contents

Healthy Sleep Positions
Can a Better Mattress Help You Sleep Healthier?
How Can I Change My Sleeping Position?
How Can A Sleeping Position Affect Your Health?
Sleeping On The Right Mattress
FAQ’s
Conclusion

Stomach Sleeping: The Most Unhealthy Sleep Position

Woman sleeping on stomach According to The Better Sleep Council, sleep professionals don’t recommend sleeping on your stomach since it causes so much strain on your lower back and can also lead to neck pain (think about how long you lay with your head turned to one side – ouch!).

People who sleep on their stomachs report restlessness caused by frequent tossing and turning to get comfortable – even worse for those who carry a lot of weight in the middle.

How can you make it better? If you must sleep on your stomach, The Better Sleep Council recommends

Use a very soft pillow or no pillows so you don’t put your neck in an uncomfortable position.
You should also have a mattress with enough firmness that it doesn’t allow your pelvis to sink or sag into it, which can exacerbate back pain.
Place a pillow under your pelvis and lower abdomen to support your spine.

Health Line sums it up best:

According to the Mayo Clinic, sleeping on your stomach places a strain on your back and spine.

This makes it difficult to maintain a neutral spine position while sleeping. Stress on the spine increases stress on other structures in your body.

Unless you’ve somehow figured out how to breathe through your pillow, you must turn your head to the side when you sleep on your stomach. That puts your head and spine out of alignment, twisting your neck.

You might not notice the damage this causes after one episode of stomach sleeping, but neck problems can develop.”

Fetal Position and Side Sleeping: They Have Advantages and Disadvantages

Since 41 percent of adults choose to sleep on their side in a fetal position, it’s assumed to be one of the most comfortable.

Woman sleeping on side Side sleeping is great for reducing acid reflux and minimizing snoring and does help with sleep apnea.

But side sleepers are likely to experience chronic shoulder pain from pressure placed on their shoulder and can also have back pain due to hip pressure.

And being curled up in a fetal position can restrict breathing in your diaphragm and cause significant back pain from keeping your spine curved all night.

How can you make it better?

Reduce pain in your back by straightening out your body or at least not pulling your knees up as high and placing a pillow between your knees to keep your spine neutral.

Choosing a mattress with memory foam will provide enough contouring comfort to let your shoulder and hip sink in, reducing chronic pain, but make sure the mattress has enough firmness to keep your hips from sagging.

If you’re pregnant, the healthiest sleeping position is on your left side since it allows better airflow.

The Healthiest Way To Sleep Is Back Sleeping

According to the National Sleep Foundation, this is by far the healthiest way to sleep.

When you’re on your back, your head, neck, and spine should be able to rest in a neutral position, reducing the risk of back and neck discomfort. If neck pain is a recurring issue for you, understanding The Best Sleep Position for Neck Pain can help you fine-tune your posture and pillow setup for better overnight alignment.

Sleeping on your back with your head raised is beneficial for acid reflux since it keeps the acid below your esophagus.

Unfortunately, if you have sleep apnea, back sleeping might be one of the worst postures since your tongue may fall back and block your airway. It’s also one of the most difficult couples’ sleeping positions because it causes snoring.

How can you make it better?

Keep your head correctly elevated with a pillow for back sleepers.
Choose a mattress that’s not too firm but provides a nice contour to your lower back.
Adding an adjustable base under your mattress will allow you to raise the head of your bed to help with snoring and sleep apnea issues.

For more sleep tips, check out: “How to Improve the Quality of Your Sleep.”

Can a Better Mattress Help You Sleep Healthier?

If you don’t want to change how you sleep, you should adjust your mattress to fit your preferred sleeping position.

A firmer mattress can reduce your back and neck arch if you’re a stomach sleeper.
Side sleeper? The right mattress can help with your shoulder pain.
Back Sleeper? The best mattress for you may be a little softer than yours.

For help in choosing the right mattress, download our free Mattress Buying Guide

How Can I Change My Sleeping Position?

If you want to change the way you sleep, it may take some adjusting. You may need to prop yourself up with pillows or use a body pillow to make the switch.

And it will likely take several weeks for your body to get used to the new position. But once you find a more comfortable and healthier position for your body, it will be worth the effort.

How Can A Sleeping Position Affect Your Health?

People often don’t realize how important sleep is to their overall health. Getting enough quality sleep can help reduce stress, improve mental clarity, and boost your immune system.

The good news is that healthy sleep positions can help reduce pain and improve your sleep quality.

Finding the healthiest sleeping position that works best for you can give you the rest to wake up feeling refreshed and pain-free.

Sleeping On The Right Mattress

Your preferred sleep position affects how the bed keeps the back straight and helps ensure you have the best, more comfortable night’s rest. Some styles often require more bolstering, and others require more excellent pressure relief.

A good mattress for side sleepers should have medium softness. Rubberized materials, including latex memory or plastic foam, help reduce hip and shoulder muscles and joint pressure.

Side sleepers can use a hybrid mattress instead of the innerspring bed for a more bouncy sleeping surface.

The best bed on the back has an incredibly soft feel. Generally, back sleepers find that the medium mattress has more lumbar support. It has an ideal stomach pillow.

Here are some other pointers from The Sleep Foundation:

In designing your sleep environment, focus on maximizing comfort and minimizing distractions, including these tips:

Use a High-Performance Mattress and Pillow: The best mattress for your needs and preferences ensures you are comfortable enough to relax. It also ensures that your spine gets proper support to avoid aches and pains, along with the best pillow.

Choose Quality Bedding: Your sheets and blankets play a significant role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.

Experiencing back pain in bed?

FAQ

What Position To Sleep in is the Healthiest?

Waking up feeling refreshed is frequently determined by the quality of sleep you got the night before. The National Sleep Foundation advises that the healthiest sleeping posture is on your back.

The ideal sleeping posture will support your neck and back in a comfortable, neutral position to reduce discomfort. This is a good sleeping posture, but it may cause snoring and isn’t suited for couples.

What is the Healthiest Sleeping Position for a Man?

There is no definitive answer as to the healthiest way to sleep for a man. However, some sleep experts recommend sleeping on your back to minimize head, neck, and spine pain.

Others say sleeping on your left side is best for men because it allows better airflow. Ultimately, it is up to the individual to experiment with different positions to see what is most comfortable, leading to the best night’s sleep.

Why Shouldn’t You Sleep On Your Right Side?

Sleeping on your right side is not generally recommended because it can strain your organs and cause pain in your back and neck.

While most people sleep on their right side, left-side sleeping during pregnancy has been linked to improved maternal and fetal health. Left-side sleeping reduces heartburn, helps promote blood flow, and relieves uterine pressure.

Why Do Guys Sleep With A Pillow Between Their Legs?

Sleeping with a pillow between your legs can help reduce pain in the lower back and hips. It can also align the spine and improve circulation.

This position is often recommended for people who have arthritis or other conditions that cause chronic pain.

Which Side is Best for GERD?

Backed by science, sleeping on your left side is recommended if you experience GERD symptoms. This sleeping position decreases the chance of stomach acid rising into your esophagus.

Believe it or not, sleeping well can reduce acid reflux symptoms. Sleeping on your right side may lead to acid in the esophagus. Sleeping on the belly can cause GERD symptoms as well.

To minimize GERD risk, patients generally sleep on their left side.

Which Sleep Side Is Better For People With Obstructive Sleep Apnea?

A study published in the Journal of Clinical Sleep Medicine found that people who slept on their right side were more likely to experience sleep apnea symptoms than those who slept on their left side.

The study also found that people who slept on their stomachs were at the highest risk for sleep apnea.

Conclusion

A good night’s sleep is essential for overall health and well-being, and the healthiest way to sleep may vary depending on individual preferences and needs. However, some positions are better than others for minimizing pain and maximizing comfort—especially when paired with the right support, like an alpaca pillow that offers natural softness and breathability.

Health Line may have put it best when they said:

“In short, there is no single best position for quality sleep since so many factors come into play. If you often have trouble sleeping or wake up with pain and discomfort, it’s certainly worth considering the potential impact of your current sleeping position”

And there you have it! The different healthy sleep positions and how they can affect your health. Choose the position best for you, and get a good night’s sleep!

The sleep experts at Beloit Mattress can help you sleep as comfortably as possible to get the best rest. Try out these healthy sleep positions and visit a Beloit Mattress near you to find the perfect factory-direct mattress.