Finding the Best Sleep Positions for You

WebMD

23-05-2025

Chances are, one thing about your sleep routine stays the same. Even if your bedtime changes or you wake up at different times each morning, there's probably one sleep position you use consistently.
But it's possible the position you find most comfortable can cause health problems, ranging from aches to sleep apnea. Learn about the pros and cons of common ways to sleep, and discover tips for making each position better for your health.
Why Sleep Positions Matter for Your Health
Experts link your sleep position to some health conditions. How you sleep may make them better or worse.
"Not only does it impact your sleep quality at night — how well you're sleeping or perceiving to have slept — but it can impact any existing medical conditions, like cardiovascular issues, sleep apnea, GERD, or even conditions like pregnancy," says Daniella Marchetti, PhD, a licensed clinical psychologist and sleep specialist with Rise Science in Chicago.
Sleeping on your back can cause your tongue and jaw to hinder your airway, worsening snoring and sleep apnea. If you have heart failure, you may have shortness of breath while sleeping on your left side.
How to Find Your Perfect Sleep Position
Finding your perfect sleep position is based on your needs — whether it's comfort, restful sleep, or managing any medical conditions. "For someone who doesn't have a specific medical condition, the best position is always going to be the one that maintains proper spinal alignment with an even weight distribution," Marchetti says.
Here's a look at some sleep positions and who may benefit from them:
Back. Try sleeping on your back if you have neck or back pain.
Side. If you snore, have sleep apnea, congestion, or are pregnant, side sleeping could help (sleeping on your left side is often the best choice).
Stomach. This position doesn't help most people and can cause further problems, such as back, neck, and shoulder pain.
Propped up. If you have a cold, flu, or acid reflux, try raising your head with a wedge pillow or a bed that inclines.
If you haven't been sleeping well and want to try a new position to see if it helps, be patient. A habit like that can take a while to change, especially if you've been hitting the sack the same way for years.
Get a new supportive mattress if you want to sleep on your back, or a contour pillow for between your knees if you're switching to your side.
Fetal Position
The fetal position is the most popular way to sleep. It is favored by more than 4 out of 10 people, especially among women, who are twice as likely as men to sleep curled up on their side.
For the most part, it's a healthy way to doze because it allows your spine to rest in its natural alignment. The fetal position might also help ward off conditions such as Alzheimer's or Parkinson's. Recent research on animals suggests that your brain does a better job of clearing waste that can lead to these neurological diseases when you're sleeping on your side rather than on your back or stomach.
This position's also good for:
Pregnant women. You should stick to lying on your left side while expecting. It improves circulation to your growing baby and prevents your uterus from pressing against your liver.
Obstructive sleep apnea (OSA). It can help with snoring and airway blockages linked to OSA.
Back pain. To ease back pain, try sleeping on your side with a pillow or rolled-up towel between your knees to keep your spine aligned.
Acid reflux. Be sure to sleep on your left side to ease heartburn or acid reflux.
Avoid sleeping in the fetal position if you have shoulder pain, as it can cause more pressure on this area. If you're trying to avoid facial wrinkles, remember that sleeping on your side pushes your face into your pillow, causing more wrinkles on that side.
Make it better: Stretch out a bit. Pulling your body into a tight ball or curling forward too much limits your lungs and diaphragm. A more relaxed back encourages easy breathing.
Log Position
Do you sleep on your side but with both arms down, close to your body? You're in fairly good company, as 15% of people prefer to catch their ZZZs in the log position. And that's great because it's good for your health.
Resting on your side, with your back mostly straight, can help cut down on sleep apnea. It can also lower neck and back pain since your spine stays aligned.
Although the fetal position is a common sleep posture for many Americans, it isn't ideal because of the curvature of your body in this position. It disrupts the alignment of your head, shoulders, and hips, and can lead to aches and pains the next day. It may also cause breathing issues, as being curled too tightly can restrict your diaphragm.
Make it better: Place a soft pillow, folded blanket, or towel between your knees to ease pressure on your hips.
Freefall Position
As if sinking into the clouds, you're lying on your stomach with your arms tucked under your pillow or on either side of your head.
It may seem cozy when you're snuggling into bed, but sleeping on your stomach can lead to lower back, neck, and shoulder pain. You're also more likely to toss and turn as you try to get comfortable on your belly than while in other positions. But it may help with snoring and sleep apnea.
Make it better: Avoid a stiff pillow, as it can put your neck at an awkward angle and cause pain. Try propping a softer pillow slightly under your forehead, and sleep facing the mattress, rather than turning your head to one side. This will help keep your airway open.
Soldier Position
Flat on your back, with arms by your side — this posture can cause snoring, which affects half of all adults at some point and is more common the older we get. Snoring isn't just annoying for the person next to you or in a nearby room. It can disturb your sleep and lead to thickening or other problems with the carotid artery, which supplies blood to your brain, face, and neck.
This position also isn't a good choice if you're prone to sleep apnea — shallow breathing or pauses in your breath that prevent restful sleep. Sleeping on your back can lead to a sore lower back as well.
There is one big pro to this position — it can help with acid reflux. Be sure to raise your head, though. Another benefit: You're more likely to stay in this position throughout the night (less tossing and turning), and it helps keep your spine aligned.
Make it better: To help avoid aches in this face-up position, place a pillow or rolled-up towel under your knees. It supports the natural curve of your spine and can lower your chances of back pain.
If you're snoring or have sleep apnea, it's best to sleep on your side.
Starfish Position
You're on your back for this one, but your legs are spread apart, and your arms are bent up on either side of your head.
Like the soldier position, this position too can help with acid reflux, but it also makes you more likely to snore and can worsen sleep apnea. The starfish position may also help with:
Shoulder pain. Research shows you're less likely to have this type of pain when sleeping in the starfish position than in the soldier position.
Lower back pain. While sleeping on your back can sometimes cause more back pain, research shows the starfish position can soothe it.
Neck pain. Keeping your spine aligned in the starfish position could help you avoid neck pain.
Wrinkles. Sleeping on your back is less likely to cause wrinkles than sleeping on your side.
Make it better: Put a pillow under your knees before you doze off. If your mattress is soft or worn out, swap it out for one that's firmer. Support for your spine will help you avoid back pain.
What Is Sleep Style?
Your sleep style is your body's natural tendency to sleep at a specific time, called its chronotype. You may naturally be an early riser or more likely to stay up late. Chronotype can affect everything from your desire for food and exercise habits to your core body temperature. Depending on your chronotype, you may feel more awake during one part of the day and drowsier at other times.
Chronotype is similar to circadian rhythm — your built-in body clock that controls your sleep-wake cycle — but there are differences. Circadian rhythm responds to cues in the world around us, such as light and room temperature. Your body then releases the hormone melatonin, which helps you sleep.
Chronotype, on the other hand, is more fixed. Researchers think your age, sex, and other genetic factors decide it.
Four sleep styles
To figure out your chronotype, think about what time you naturally wake up without commitments such as work or school. It's also when you feel most focused and alert. Four common sleep styles are:
Morning lark. Also known as early birds, you wake up bright and early. You're also most productive in the morning, with your activity declining by the evening.
Night owl. You usually don't go to sleep until after 1 a.m. And you feel most alert later in the day, even though you may need to wake up early in the morning. Around 15% of people are night owls.
Hummingbird. Most of us fall somewhere between morning larks and night owls. Experts call this sleep type a hummingbird, and they think 55% of all people are in this group. You thrive following a standard daytime work schedule but still have enough energy for evening tasks.
Bimodal. Researchers are studying this fourth chronotype. Bimodal means you may have both morning and evening tendencies and peaks of activity at each time of day.
Your sleep style usually depends on your sex and can change as you grow older.
Takeaways
Your sleep position can make certain health conditions better or worse.
When finding your best sleep position, think about comfort and any medical conditions, such as back pain or acid reflux.
The most popular sleep position is the fetal position, which naturally helps keep your spine aligned.
Other sleep positions include log, freefall, soldier, and starfish. Each has benefits and drawbacks.