The Best Sleep Position for Your Body
Side, back, or stomach? Your sleep posture affects snoring, reflux, spinal alignment, and even facial pressure. Here is how to choose.
We spend roughly a third of our lives in bed, yet most people never think about what position they sleep in. Small adjustments can reduce snoring, ease back pain, and protect the skin of the face and chest.
On your side
Side sleeping is the most common and generally the most recommended. It keeps the airway open, reduces snoring, and is the best position for people with sleep apnoea. Left side sleeping is also recommended for pregnancy and for reducing reflux.
On your back
Back sleeping keeps the spine neutral and minimises facial pressure and wrinkles. However, it can worsen snoring and apnoea because the tongue and soft tissue fall back. It is also the worst position for severe reflux.
On your stomach
Stomach sleeping can reduce snoring but places the neck in rotation and strains the lower back. It is generally the least recommended for spinal health, though a thin pillow can reduce some of the neck strain.
One quick fix
If your shoulder or hip complains in the morning, place a pillow between your knees or under your top arm. It keeps the spine aligned and takes pressure off the joints.
"The best position is the one you can sleep in deeply, without pain or snoring."