Achieving a restful night’s sleep is a universal desire, yet your preferred sleeping position significantly impacts your night’s rest and how you feel the next day.
Which Position Reigns Supreme?
So, which position is best: side, back, or stomach sleeping? Ellen Wermter, Better Sleep Council representative, family nurse practitioner, and behavioral sleep medicine specialist, told CBS News it’s more about what works for you, not which is considered the “best” position overall — though each has some pros and cons.
Back Sleeping: Pros and Cons
When it comes to back sleeping, certain sleep conditions like sleep apnea are “very positional,” Wermter explained, which can make some positions — like back sleeping — worse than others. “When you’re on your back, you have a lot of gravity working against you,” she said. “Your tongue tends to fall back, things tend to relax and you get more obstructions of the airway.” Therefore, if you are prone to airway obstruction, it might not be the best option.
Additionally, back sleeping can cause snoring, according to the National Sleep Foundation, since it can narrow your airways due to gravity. However, the positive of back sleeping? It’s excellent for spine alignment. “It keeps everything in such a nice, neutral position. And your weight is very evenly distributed when you’re on your back — those are really big pros,” Wermter added.
Side Sleeping: A Balanced Choice
Conversely, side sleeping is “pretty good for breathing,” Wermter noted. “The left side in particular is considered excellent for cardiovascular (circulation), the return of the blood flow — that’s why (it’s often) recommended for pregnancy as well,” she added. However, sleeping on your right side can exacerbate heartburn and GERD — gastroesophageal reflux disease — symptoms, according to Johns Hopkins Medicine.
Side sleeping can also support spine alignment, especially when using pillows to keep things as neutral as possible. “When you’re on your side, it’s really about filling in that little gap your neck makes,” Wermter explained. “The other piece is lining up the hips — putting a pillow between the legs is often comfortable or supporting a shoulder or an arm to keep that neutral alignment with the spine.”
The Challenges of Stomach Sleeping
Stomach sleeping, however, is considered the most problematic because it is hard to achieve a neutral spine and neck position, Wermter stated. “Your face is sort of pressed into the mattress or the pillow, so you have to turn your neck to one side or the other.” Moreover, this position can lead to more wrinkles due to the pressure of your face against the bed. “So if that’s something you’re worried about, then that’s a negative for stomach sleeping,” she added.
If you don’t wash your pillowcases regularly enough, stomach sleeping can also cause breakouts, according to Johns Hopkins. For those who prefer this position, Wermter suggests choosing a flatter pillow (or none at all) to reduce neck strain.
Finding Your Ideal Sleep Position
Listening to your body is key to finding what sleep position is best for you.
“If you’re gasping awake and you’re on your back, well that’s probably not the best position for you for breathing, or if you’re on your stomach and you’re feeling the pain in your neck, that’s probably not working for you,” Wermter advised.
Position preferences can evolve as you age or recover from surgeries, so remain open to adjusting as needed. “You do have to adapt to what’s going on in your life or what recovery you’re currently dealing with,” Wermter shared, mentioning her personal shift from stomach to side sleeping with age. “It does change over time based on how flexible you are, how stiff you get.”
While it can be challenging to train yourself into a different sleeping position, persistence can help. “Because our brains get so used to their comfort position, it can take some time and some persistence,” she noted. Additionally, Wermter recommends using pillows strategically to support and stabilize your chosen position.
Still Struggling with Sleep?
If no position leaves you rested, consider the quality of your mattress. “All of these positions are going to be best on a good sleeping surface. So if you’re starting with a mattress that doesn’t have good support anymore or is sagging, then even your best efforts aren’t going to be optimized,” Wermter emphasized.
Consistent tossing and turning might indicate a sleep disorder, affecting your energy, mood, productivity, and cognitive function, according to the National Sleep Foundation. “It can also lead to more critical problems down the road, including conditions like high blood pressure, cardiovascular disease, diabetes, and stroke,” the foundation’s website states. “If you’re regularly having trouble sleeping or experiencing daytime fatigue even though you thought you slept soundly through the night, it might be time to talk to a doctor about your concerns.”
