What to Know About Sleeping Positions and Sleep Quality (2024)

How do sleep positions affect sleep quality?

People tend to sleep in one of three main positions: supine (on the back), prone (on the stomach), or lateral (on the left or right side). There can also be variations in each position. For example, if you’re a side sleeper, you might prefer the fetal position, where your knees are pulled toward your chest. Or if you sleep on your back, you may prefer your hands either on your chest or at your sides, and as a front sleeper, you may opt for your limbs to be splayed out like a starfish.

Most of us change positions multiple times throughout the night, moving back to our default positions. No matter what position you gravitate towards, it’s important to consider how it’s affecting your sleep quality.

Sleep quality has a direct impact on your mental health. Restful sleep can help boost your mood, concentration, and your ability to handle stress. Think of the last time you had an excellent night’s sleep: You likely woke up feeling energized, focused, and optimistic. On the other hand, poor-quality sleep can rob your brain of an opportunity to recharge. As a result, you may have a harder time regulating your emotions and thinking clearly the next day.

If bad sleep seems to be affecting your mental health, you’ll want to reconsider your bedroom habits, starting with your sleep position. But what counts as a good sleeping posture?

The ideal sleeping position for you depends on your preferences and health concerns. You might want to sleep on your back because it can help with spinal alignment and lessens pressure on certain joints. However, that position can worsen snoring or sleep apnea, disrupting your sleep.

On the other hand, side sleeping can be beneficial if you’re a snorer, but it’s not a great option if you have shoulder pain. Other issues, like restless leg syndrome, may not be affected by any specific position, but getting comfortable enough for a full night’s rest is still crucial.

Know that it’s possible to tweak your sleep position or even change how you sleep entirely. In doing so, you’ll minimize those morning aches and reduce the grogginess that comes with poor sleep. Start by learning about the different positions, their advantages, and disadvantages.

What are the best sleep positions for sleep quality?

The best sleep position will vary from person to person. Basically, you want one that isn’t just comfortable but also results in the best health effects—for example, keeping your spine properly aligned.

Benefits of side sleeping

Side-sleeping position is the most popular. Some research shows that a little more than half of adults tend to sleep in this position. It also becomes more common with age.

[Read: Sleep and Aging]

If you snore or struggle with obstructive sleep apnea (OSA), sleeping on your side can help keep your airways open, improving breathing. It’s also possible that side sleeping is good for brain health. Animal studies show that the position may help clear interstitial waste—waste products created by brain cells—and even reduce the risk of dementia.

But should you be sleeping on the right or left side? While again, it comes down to personal preference, the left side may offer the most health benefits.

Limited research suggests that lying on your left side can help ease nightly instances of acid reflux and heartburn. A little elevation—for example, propping up your head and torso slightly with a thicker pillow—may provide even more relief.

If you’re pregnant, your health care provider will likely recommend that you sleep mostly on your left side. Doing so can improve blood circulation to the uterus and fetus. However, even if you aren’t pregnant, sleeping on your left side can be beneficial as it promotes blood flow to the kidneys, while reducing pressure on the liver.

The left side might be best for people with heart issues, such as high blood pressure. This position seems to put less pressure on your blood vessels, allowing better blood flow to the heart.

Benefits of sleeping on your back

Although not as common as side sleeping, many people find the supine position to be the most comfortable. If you experience chronic pain in the back and shoulders, try out this position. As long as you have a supportive mattress and pillow, it can encourage healthy spine alignment. It allows you to avoid putting pressure on sore shoulders or hips.

If you can elevate your head, sleeping on your back may also reduce acid reflux. However, elevation is key here, as lying flat will not be as helpful.

If you’re worried about wrinkles or fine lines, sleeping on your back may be the right position for you. The other positions put pressure on different parts of the face throughout the night. Sleeping on your back may benefit your skin in other ways as well. Your face is less likely to come into contact with your pillowcase, which could be holding oil and dirt. By avoiding the pillowcase, you might also save yourself from breakouts.

Benefits of sleeping on your stomach

The prone position (sleeping face down) is the least popular position. For most people, the disadvantages of sleeping in this position simply outweigh the advantages.

However, there is some evidence that this position might improve breathing for certain people. For example, it might be helpful if you have pneumonia or some other short-term lung condition because it allows your lungs to better inflate. Sleeping prone might also be beneficial for some people struggling with sleep apnea as the forward shift in gravity helps keep your airways open. With that said, consult with your physician before committing to this position because it could exacerbate other health conditions.

What sleeping positions should be avoided?

Depending on your body’s needs, certain positions can be particularly harmful to your sleep quality. Consider the following health conditions that can be worsened or complicated by your sleep position.

Snoring and sleep apnea. Sleeping on your back might worsen obstructive sleep apnea. Your tongue and other soft tissues are more likely to block your airway due to the pull of gravity. Similarly, snoring will likely get worse as your airways are blocked.

Back or neck pain. Sleeping on your stomach is typically bad for natural spinal alignment. You’ll put pressure on joints and muscles and likely experience worsened pain and stiffness in the morning. This position also forces you to twist your neck to the side, potentially causing more discomfort.

Pregnancy. If you’re pregnant, sleeping on your back can negatively affect your circulation, digestion, and contribute to back pain. On the other hand, abdominal growth will make sleeping on your stomach less and less comfortable as you progress through pregnancy.

Acid reflux. Acid reflux and heartburn might last longer or worsen if you’re lying flat on your back or lying on your right side. Both positions make it more likely that acid from your stomach flows into or stays in the esophagus.

Chronic pain. When you have chronic pain in a specific body part, avoid positions that put more pressure on those areas. For example, if you have shoulder pain, sleeping on the affected side or even on your stomach will likely put more stress on the joint. If you have TMJ issues, sleeping face-down will put pressure on your jaw, increasing pain and stiffness.

How to improve sleep quality by changing sleep position

Most people have several sleeping positions they naturally fall into. However, it’s possible to change—or at least slightly tweak—your nightly posture. Try out some of these strategies to improve your sleep quality.

Change your mattress

Certain types of mattresses are better at accommodating specific sleeping positions.

• If you want to sleep on your side: Good mattresses for side sleepers are often soft or medium-firm mattresses that allows your shoulders and hips to sink in and contours to your curves.
• If you want to sleep on your back: Look for a medium-firm mattress that supports your spine, allowing it to remain in a neutral position.
• If you want to sleep on your stomach: Look for a firm mattress model that will prevent your torso from sinking. Without the right support, you’ll experience alignment issues and potentially back, shoulder, and neck discomfort.

You’ll also need to consider other factors outside of how well the mattress’s firmness suits your sleeping posture. For example, if the mattress isn’t breathable, you might feel overly hot and end up shifting around more often in your sleep.

Create barriers to movement

You can use a physical object (like a tennis ball sewn into the front or back of your pajama top) to keep you from shifting out of a given position. However, the shift might not be permanent, and the technique can be uncomfortable.

More high-tech sleep position trainers are better alternatives to the tennis ball method. These devices might take the form of a strap that you wear around your torso or your neck. When you move in your sleep, they deliver some sort of stimulation, such as a vibration, until you return to the desired position.

Pillows can also come in handy as a quick, low-tech barriers. For example, when side sleeping, place a firm pillow behind your back. It might prevent you from rolling onto your back.

Use pillows to make the new position comfortable

Pillows can be convenient and relatively inexpensive tools when trying to tweak your sleep posture.

• To sleep on your back, try a pillow that conforms to your shape for alignment but isn’t too puffy. Memory foam, both in pillows and in your mattress, can create a dent for you to rest in.
• To sleep on your side, place a pillow between your knees to create alignment. Or try out a body pillow, which can support your limbs as you rest.
• To better sleep on your stomach, switch to a thinner pillow, which is less likely to contort your neck.

Also consider how well your pillows elevate you. For example, you can use multiple to raise your head to alleviate pain or acid reflux. A more expensive, but perhaps more effective, option is to look at adjustable beds.

Work on your sleep hygiene

Improving your overall sleep hygiene might make you less likely to toss, turn, and wind up in the wrong sleep position.

• Stay on a schedule. Try to go to bed and get out of bed at consistent times.
• Avoid too much light exposure, including bright screens, close to bedtime.
• Use black-out curtains or an eye mask if you sleep during the day.
• Avoid substances like caffeine, alcohol, or nicotine, which can make it harder to fall asleep or stay asleep.
• Develop a soothing pre-bedtime ritual, such as taking a warm bath or reading a book.

[Read: How to Sleep Better]

Sleep position and mental health

If you’ve spent nights tossing and turning, you already know how poor-quality sleep can wreak havoc on your mental health. You might struggle to focus or remember things throughout the day, feel more irritable, or have a hard time managing emotions. You may even find it harder to spend time with people you love or do the activities you enjoy.

Proper sleep posture can mean the difference between good and bad mental health. However, finding the right sleep position for you may require a trial-and-error approach. As you experiment with different sleep postures, listen to your body and be mindful of how different positions impact your physical and mental well-being. Are you feeling less sore in the morning? Can you think more clearly? Is it easier to stay calm and focused? A sleep diary might help you track these changes.

Once you find a position that enhances sleep quality, be patient with yourself. You probably won’t fully adapt to a new sleep position overnight. If you stir in the middle of the night in the wrong position, gently adjust yourself and try again. In many cases, the goal may not be to stay in a single position but rather to maximize the amount of time you spend in it.

Last updated or reviewed on November 7, 2024

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