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You\u00a0probably already\u00a0know that falling asleep in a funky position can leave you feeling sore the next morning, but your\u00a0sleeping position can reflect your overall health\u00a0and even your ability to breathe easily at night. Luckily, you can\u00a0optimize\u00a0your sleep posture by making small adjustments\u00a0to\u00a0support your spine and neck,\u00a0open\u00a0your\u00a0airways,\u00a0and help you wake up feeling well-rested.<\/p>\n
So, what is the \u201cbest\u201d sleeping position to get you there?\u00a0It\u2019s\u00a0a tricky (if not impossible) question to answer, since everyone\u2019s body, health, and preferences are different. But according to Jennifer Martin, PhD, spokesperson for the American Academy of Sleep Medicine and professor at the Herbert Wertheim College of Medicine at Florida International University, what\u2019s best for you hinges mostly on two factors: what position allows you to breathe easily, and what position is the most physically comfortable\u00a0for your body.<\/p>\n
\u201cIt\u2019s pretty individualized,\u201d Martin says. \u201cNot everyone is comfortable in the same position.\u201d<\/p>\n
What\u2019s\u00a0more, the \u201cbest\u201d sleeping position can change throughout a lifetime and will balance your body\u2019s needs. For example, shoulder pain sometimes becomes a problem during side sleeping as people get older, which can conflict with the common advice that people with sleep apnea should avoid sleeping on their backs, according to Dr. David McCarty,\u00a0MD, FAASM,\u00a0chief medical officer of Rebis, a sleep medicine clinic. And while stomach sleeping is often considered the position that causes the most neck and back strain,\u00a0its\u00a0many\u00a0people\u2019s\u00a0go-to position that gets them to\u00a0fall\u00a0sleep fast.<\/p>\n
\u201cOften, sleep position becomes about avoiding the position that causes the most problems,\u201d McCarty says.<\/p>\n
To help you weigh all the pros and cons of each sleeping position, we spoke to sleep medicine experts and looked at research for guidance on how you can position your body for more comfort, and why you\u00a0shouldn\u2019t\u00a0overlook the importance of pillows.<\/p>\n
\u201cIt\u2019s a seemingly simple question, but it requires kind of a thoughtful response,\u201d McCarty says. \u201cSleeping position can affect the physiology of a number of different organ systems.\u201d<\/p>\n
Arguably the most important thing to consider when sleeping, according to McCarty, is how the position of your body affects your breathing, and also what your default sleeping position may be telling you about your overall ability to breathe easily.\u00a0The posture of your neck, jaw, and all the bones surrounding your airway should be positioned in a way that supports easy, peaceful breathing.<\/p>\n
\u201cIt\u2019s not just about the position of your body,\u201d McCarty says about finding the proper sleeping position. \u201cIt\u2019s about the position of your jaw and your tongue.\u201d<\/p>\n
This is especially true for people with symptoms of obstructive sleep apnea, a disorder that is marked by disrupted breathing during sleep.\u00a0It\u2019s\u00a0estimated to affect\u00a0roughly 30 million\u00a0American adults and\u00a0frequently\u00a0goes undiagnosed.<\/p>\n
When it comes to finding the most comfortable sleeping position, it may also matter a little more for people regularly experiencing trouble sleeping.<\/p>\n
\u201cFor people with insomnia and problems with pain, we work really hard\u00a0with making\u00a0sure they can get in a comfortable position,\u201d Martin says.<\/p>\n
Back sleeping promotes spinal alignment (as long as\u00a0you properly\u00a0support your head and neck\u00a0with a pillow) and some research has shown it\u00a0may help reduce lower back pain. People who experience neck or shoulder pain may also want to experiment with back sleeping (also called the supine position), since it takes pressure off joints by distributing your body weight more evenly.<\/p>\n
However, back sleeping\u00a0isn\u2019t\u00a0right for everyone.\u00a0In particular, it\u00a0can cause more interference with airflow compared to other sleeping positions, which causes some people to naturally \u201cself-select\u201d against sleeping on their back, according to McCarty.<\/p>\n
For similarly air-related reasons,\u00a0it\u2019s\u00a0often not recommended for people with obstructive sleep apnea because it\u00a0exacerbates its symptoms, which include breathing interruptions and snoring. This is\u00a0evident\u00a0from sleep studies on people with sleep apnea, according to Martin.<\/p>\n
\u201cA lot of time, we\u2019ll measure that their sleep apnea is worse when they\u2019re on their back versus when they\u2019re in other positions,\u201d she says.<\/p>\n
Back sleeping also\u00a0isn\u2019t\u00a0recommended in the later stages of pregnancy, according to the American College of Obstetrics and Gynecology, since the growing weight of your uterus can\u00a0put pressure on an important blood vessel.<\/p>\n
Side sleeping (lateral position) is considered the\u00a0most popular sleeping position, and\u00a0it\u2019s\u00a0beneficial for many reasons. For people with acid reflux (gastroesophageal reflux disease or GERD), research has shown that\u00a0sleeping on your left side, in particular, can relieve symptoms. If\u00a0you\u2019re\u00a0pregnant, your doctor may also recommend you sleep on your left side.<\/p>\n
If healthier breathing is your goal, the side sleeping position may make it easier. McCarty points to this position as a natural way for many people to limit the effects of gravity and\u00a0open\u00a0the airway during sleep. For example, nasal breathing, which\u00a0has more health benefits\u00a0compared to frequent breathing through the mouth, is often easier when\u00a0you\u2019re\u00a0on your side because it naturally\u00a0opens\u00a0airflow.<\/p>\n
Lying on your stomach may feel comfortable for some people, but experts\u00a0tend not to recommend it\u00a0because it strains the spine and puts the neck in an awkward position\u00a0overnight, which can\u00a0lead to pain in the neck, shoulders,\u00a0and back.<\/p>\n
If sleeping on your stomach is the only way\u00a0you\u2019re\u00a0able to sleep, you can\u00a0reduce the pressure on your back\u00a0by putting a pillow under your hips and lower stomach, according to information from the Mayo Clinic.<\/p>\n
Also consider which pillow\u00a0you\u2019re\u00a0using under your head, and make sure it\u00a0isn\u2019t\u00a0too tall or\u00a0cushioned, which may cause your neck to flex too much. If\u00a0you\u2019d\u00a0like to experiment with side sleeping or try to adjust your sleeping position all together, you can also use pillows as \u201cbumpers\u201d to help you stay put, according to\u00a0information\u00a0from the Cleveland Clinic.<\/p>\n
A large review of available research found that lying on your side is\u00a0linked to the least amount of spinal symptoms from sleep, including pain and stiffness when you wake up.<\/p>\n
Sleeping on your back is also considered\u00a0a good position\u00a0for keeping your neck,\u00a0shoulders,\u00a0and hips straight, which minimizes the strain on your spine that causes pain. But whatever your preferred sleeping position, you should look at pillows as\u00a0an important tool\u00a0that can help your\u00a0body\u2019s\u00a0alignment\u00a0and\u00a0also\u00a0help you transition to a new position. This may be especially true if you are a stomach sleeper and\u00a0frequently\u00a0wake up with neck,\u00a0shoulder,\u00a0or back pain.<\/p>\n
\u201cWe can\u2019t\u00a0underappreciate\u00a0how important pillows are,\u201d Martin says.\u00a0They\u2019re\u00a0something that can be easily adjusted throughout the night and should be propped up in a way that supports your neck and back. For example, Martin says that side sleepers may\u00a0benefit\u00a0from putting a pillow under the top of their knee.<\/p>\n
\u201cThat can help you have a more aligned position in your spine and stay comfortable longer,\u201d she says. If you struggle to fall asleep because\u00a0you\u2019re\u00a0uncomfortable, you may also want to try a body pillow, according to Martin.<\/p>\n
\u201cIt helps with alignment, and some people find they\u2019re more comfortable throughout the night than if they sleep through the night without it,\u201d she says. (Think those big, long pillows that\u00a0cradle your body.)<\/p>\n
For\u00a0back sleepers with back pain, the Mayo Clinic suggests placing a pillow under your knees to help relax your back muscles and\u00a0maintain\u00a0the natural curve of your lower back while keeping your neck supported.<\/p>\n
In general, McCarty says\u00a0you\u2019ll\u00a0want to sleep with your neck in a neutral position, and not have it flexed. Too much extending and flexing over time will\u00a0put more wear on your spine\u00a0and neck, making neck or back pain worse and potentially causing other health problems.<\/p>\n
Martin says that people who have acid reflux tend to\u00a0benefit\u00a0from having their head propped up a bit. You can achieve this by propping up your head,\u00a0neck,\u00a0and shoulders with pillows, or by investing in an adjustable mattress that you can elevate.<\/p>\n
Some research\u00a0suggests that\u00a0sleeping on your left side, in particular, may reduce heartburn and symptoms of GERD, which happens when stomach acid travels back up through the esophagus.<\/p>\n
It\u2019s\u00a0thought that back sleeping\u00a0isn\u2019t\u00a0ideal for people with sleep apnea. This is because people with\u00a0obstructive sleep apnea symptoms\u00a0(gasping, snoring, and other breathing disruptions that cause you to wake up\u00a0frequently\u00a0during the night) experience more airway collapse, which is naturally a little compromised in the back-sleeping position.<\/p>\n
\u201cFor mild sleep apnea, we would recommend they sleep on one of their sides,\u201d Martin says. She added that people experiencing any symptoms of a sleep disorder should\u00a0be\u00a0evaluated by a sleep specialist to find the cause and treatment, if needed.<\/p>\n
However, people with moderate or severe cases of sleep apnea often need treatment and will wear continuous positive airway pressure (CPAP) masks during the night, which may make-or-break which sleeping position is most comfortable. According to Martin, depending on the type of CPAP mask someone wears or how large it is, some people with sleep apnea will have a harder time sleeping on their side because it puts pressure on the mask, which can cause it to leak air.<\/p>\n
\u201cIf you\u2019re treating your sleep apnea,\u201d Martin says, \u201cjust focus on comfort.\u201d<\/p>\n
Both Martin and McCarty say that the best sleeping position for you is the one that makes you the most comfortable. That means finding one that balances your breathing, minimizes soreness, and supports your overall well-being.<\/p>\n
\u201cI stress the importance of what works for you,\u201d McCarty says. If your current sleeping position feels comfortable to you and works with your individual physiology, he says, \u201cthat\u2019s probably more sensitive than any blanket advice.\u201d<\/p>\n