best sleep positions

The best positions to sleep.

The best sleeping position depends on your personal comfort, health concerns, and sleep quality. Here’s a breakdown of common sleeping positions and their potential benefits:

1. On Your Back (Supine Position)

  • Pros:
    • Keeps the spine aligned and can reduce neck and back pain.
    • Prevents facial wrinkles and skin irritation since your face isn’t pressed into the pillow.
    • Good for acid reflux as the head is elevated, preventing stomach acid from coming up.
  • Cons:
    • Can worsen snoring or sleep apnea.
    • May not be ideal during pregnancy.

2. On Your Side

  • Pros:
    • Great for spine alignment, especially if a pillow is placed between the knees.
    • Can reduce snoring and is better for sleep apnea.
    • Left-side sleeping is good for digestion and heartburn relief.
    • Often recommended for pregnancy, especially sleeping on the left side, as it improves circulation.
  • Cons:
    • Can cause wrinkles on the side of the face pressed into the pillow.
    • May cause shoulder stiffness.

3. Fetal Position

  • Pros:
    • Good for pregnant women and those who snore.
    • Can help with lower back pain and keeps the spine in a more natural position.
  • Cons:
    • Curling up too tightly may restrict deep breathing.
    • May lead to joint pain or stiffness over time.

4. On Your Stomach (Prone Position)

  • Pros:
    • Can reduce snoring by keeping the airways more open.
  • Cons:
    • Can cause neck strain due to turning the head to the side.
    • May lead to back pain as it’s difficult to keep the spine in a neutral position.
    • Not recommended for pregnant women or those with back pain.

5. Starfish Position (Back with Arms Up)

  • Pros:
    • Helps prevent wrinkles and keeps the spine aligned.
  • Cons:
    • Can exacerbate snoring and sleep apnea.
    • May lead to shoulder discomfort due to arm positioning.

Key Tips for Optimizing Your Sleep Position:

  • Use a supportive pillow that keeps your neck in a neutral position.
  • Place a pillow between or under your knees for better spinal alignment, especially if you're a side or back sleeper.
  • Adjust your mattress firmness based on your sleeping position and body weight.
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