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While we sleep, our bodies work hard to restore and repair themselves – and the position we sleep in can help or hinder this process. So, it’s worth knowing which one could be most beneficial for you.
Personal preferences aside, a good sleeping position supports the natural curvature of the spine. So, if you’re currently struggling with pain, injury, health issues, or find it difficult to fall asleep, you may benefit from switching things up.
With that said, here are four different sleeping positions: what they’re good for, when they should be avoided, and how to modify them.
What makes a good sleeping position?
The best sleeping position supports the spine’s natural curvature, from the hips through to the head.
What this looks like can vary from person to person depending on personal health and preference, but generally, some sleeping positions are naturally healthier.
For example, sleeping on your back or side is considered better than sleeping on your stomach, because it’s easier to keep the spine supported and balanced. This reduces pressure on spinal tissues and allows muscles to relax and recover overnight.
Although if you feel comfortable sleeping on your stomach and wake up feeling rested, there’s no reason you should change your sleeping position. It’s important to do what feels best for you.
What are the best and worst sleeping positions?
1. Fetal position
The fetal position is the most popular and widely used sleeping position.
To get into this position, carefully roll onto one side, place a pillow under your head and neck, and bring your knees towards your chest until your back is relatively straight.
The fetal position is particularly beneficial for relieving lower back pain, reducing snoring, and improving comfort during pregnancy.
It’s important that your posture remains fairly loose in the fetal position. Otherwise, it can limit deep breathing and can leave you feeling sore in the morning – particularly if you suffer from joint pain or stiffness.
If you’re struggling to feel comfortable in the fetal position, you might like to try placing a pillow between your knees. This can help to align your hips, pelvis, and spine.
Note: The fetal position can sometimes exacerbate back pain. If you have existing back issues, it may be worth trying some of the other options on this list instead.
2. Sleeping on your stomach
Not many people are likely to rank lying on their stomach as one of the most comfortable sleeping positions.
While it can prevent snoring and sleep apnea, the benefits don’t stretch much further.
Unfortunately, sleeping on your stomach can cause unnecessary strain on your muscles and joints, potentially causing neck, jaw, and back pain. If you’ve been waking up from lying on your front a bit sore and tired recently, this could be why.
Research shows that sleeping on your stomach can also worsen symptoms of temporomandibular joint syndrome, as it encourages teeth grinding and increases pressure on the head, neck, and jaw.
However, if you enjoy sleeping on your stomach, there are ways to modify the position to help reduce potential downsides. This includes sleeping with a thinner pillow (or no pillow at all) to limit stress on your neck and placing a pillow underneath your lower stomach to help reduce back pain.
3. Lying flat on your back
Lying flat on your back is generally the healthiest sleeping position. It protects the spine by keeping it aligned, and can also help reduce unnecessary pressure on joints.
However, lying on your back isn’t recommended for anyone who struggles with snoring or sleep apnea. It can also be uncomfortable if you have back pain.
In terms of modifications, placing a pillow underneath your knees can help with back pain by supporting your back’s natural curve. Equally, propping yourself up with another pillow can help make breathing easier if you’re congested or struggle with snoring.
4. Sleeping on your side
Research has found that sleeping on your side can offer several health benefits. This includes reduced snoring, improved digestion, and even a reduced risk of certain health conditions like Alzheimer’s disease.
Side sleeping is different from the fetal position because the knees aren’t tucked up.
Interestingly, research suggests that sleeping on your left side is particularly beneficial. This review found that when people did so, they exhibited reduced nocturnal reflux symptoms.
That said, side sleeping isn’t right for everyone as it can sometimes cause stiffness in the shoulders and jaw.
If you enjoy sleeping on your side, you might like to place a pillow between your knees to help with hip alignment.
It’s also important to invest in a good-quality pillow to reduce the risk of neck and back pain. Check out our article, 7 tips to help you choose the right pillow, for more information.
Final thoughts…
Different sleeping positions suit different needs. So if you’ve been struggling to sleep or have woken up feeling unrested or sore recently, it might be worth experimenting with a new position.
Though if you’re not having any sleep issues, there’s no reason to change your position – you should do what feels best for you. The key thing is that you’re waking up feeling well-rested and full of energy to face the day.
For further tips on getting a good night’s rest, head over to our sleep and fatigue section. Here, you’ll find everything from how to design the perfect bedroom for sleep to ways to beat insomnia.
What’s your favourite sleeping position and why? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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