Best sleeping positions

January 6, 2022by Rob Starr0

restful sleep

As you sleep, your body spends the day collecting toxins and other negative molecules. At night, it’s best to give your body ample time to release these contaminants through the best sleep position for you. There are four best sleeping positions that can provide different levels of relief for various parts of your body: left side, right side, backside, and stomach. Which one is best for you? Find out with this blog post!

What is a dream

There is still much unknown about dreaming, but scientists have been able to make some general conclusions about the phenomenon. Dreams typically occur during REM sleep, which is a stage of sleep that occurs periodically throughout the night. REM sleep is associated with rapid eye movement, and it’s during this stage that most dreaming occurs. Dreams are often forgotten, but they play an important role in memory consolidation and emotional processing.

So what is the best sleeping position?

sleep position plays

There is no one best sleeping position for everyone, as each person’s body responds differently to different sleep positions. There are several basic poses for sleeping, on the left side, on the right side, on the back and on the living.

Side-sleeping and brain waste

Then the following poses will suit you:

  • The Fetal Position: When it comes to the best sleeping position, the fetal position is king. This pose is especially beneficial for pregnant women and those who suffer from back pain, as it provides support for the spine. The fetal position also helps to reduce snoring and minimize heartburn. To get into the fetal position, start by lying on your left side. Bend both knees to bring them toward your chest. Curl up into a ball and pull in your arms so that they are close to you body as well. Now just relax until sleep comes!
  • The Log Position: It is best to sleep on your left side, but if you find that this doesn’t work for you there are still other options. Sleeping on the stomach can be difficult because of heartburn and breathing considerations, so instead try sleeping on your right side in a log position. Start by lying flat on your back with both arms at your sides. Bend your knees and bring them up to your chest. Then, slide your right arm under your head and prop yourself up on your left elbow. Keep your legs together and relax into the position.

spontaneous sleep positions

  • The Yearner Position: Where your body resembles a diagonal letter Y. This pose allows you to breathe deeply and relax all areas of the body. It can be difficult to transition into this position at first, but it is worth the effort since it provides many benefits. Yearner sleeping best for people who suffer from acid reflux and back pain. To get into the yearner sleep pose start by lying flat on your left side with both arms out in front of you. Then slide your right leg forward to the left so that it is resting on top of your left leg. Use your arms to prop yourself up slightly until you are lying at a diagonal angle. Relax into this best sleep position and enjoy deep, rejuvenating sleep!
  • The Spooning Position: Spooning’s best sleep position is great for couples who want to sleep together, but it can also be enjoyed by people sleeping alone. This pose allows you to experience the feeling of being enveloped in support and warmth while still remaining comfortable. Start by lying on your left side with both knees slightly bent. Then bring your right leg forward until it is directly on top of the left. Rest your right arm over your partner’s body and let them use it as a pillow while you settle in for sleep. And best of all, spooning sleeping position good for both back and stomach sleepers!

sleeping positions

You sleep on the side

Sleeping on your left side is best for reducing heartburn and snoring, but it may also contribute to back pain.

On the back

Sleeping on your back is the worst sleeping position for people with snoring and sleep apnea because it exposes the airways. More than half of people suffer from posture-dependent sleep apnea, which increases the severity of symptoms when lying on their backs.

Also, while some feel relieved on their backs after sleeping, others find that back pain increases. Depending on the stiffness of the mattress, a small gap may form between the lower back and the surface of the mattress, which can cause uncomfortable tension in the lower back. You can solve this problem by placing a thin pillow in this area or by placing a pillow under your knees. In any case, it reduces the pressure while maintaining the natural curvature of the spine. You can also switch between sleeping on your back and sleeping on your side at night.

Back-on-back posture is not recommended for pregnant women, as a growing baby can increase heart pressure and block blood flow. The theoretical postulate may suggest that sleeping on your back in the third trimester may increase the risk of stillbirths, although there is no conclusive evidence.

If you sleep on your back, the pose of a soldier and an overseas star will suit you:

  • Soldier Position: Start by lying flat on your back with both legs straight and together. Place your arms at your sides with your palms facing up. This pose will help keep your spine in alignment and prevent you from snoring.

natural curve

  • Starfish Position: This sleeping position is best for people who suffer from back pain. Start by lying flat on your back with both legs straight and together. Place your arms out to the sides with your palms facing down. This will stretch your spine and open up your chest.

You sleep on the back

Sleeping on your back is best for reducing heartburn and snoring, but it may also contribute to neck pain.

On the stomach

sleep deprivation

Without the right pillow and mattress, sleeping on your stomach can easily cause pain. However, in this position, you can get a good night’s sleep. If you like sleeping on your stomach, try sleeping with a very thin pillow or no pillow at all. This way you can avoid tilting your neck back and up, which will lead to further displacement of the spine and discomfort. Place a thin pillow under your hips to further align your spine and reduce pressure.

A hard mattress can also prevent some problems with spine alignment that arise from sleeping on your stomach. When your mattress is hard, you are unlikely to sink deeply into the surface of the mattress and not align the spine.

Which sleeping position is best for you? Try out a few and see which one gives you the best night’s sleep!

If you sleep on your stomach, the free fall position will suit you: Start by lying on your stomach with both arms at your sides. Bend your knees and bring them up to your chest. Curl up into a ball and pull in your arms so that they are close to you body as well. Now just relax until sleep comes!

You sleep on the stomach

Sleeping on your stomach is best for reducing heartburn and snoring, but it may also contribute to neck pain.

What side is best for GERD?

joint pain

The best side to sleep on might help you get rid of your acid reflux symptoms. Sleeping on your right side can allow more acid to flow through your esophagus. Sleeping on one’s stomach or back makes GERD worse. Patients usually sleep best when sleeping on their left sides in order to minimize the chance of developing GERD.

Best sleeping position for snoring and sleep apnea

There are several best sleep positions for snoring and sleep apnea. Sleeping on your back allows your head, neck, and spine to rest in a neutral position. This is the best sleeping position for people who snore, as it keeps your airways open. It’s also good for those with back pain, as it avoids putting pressure on your spine.

How to get rid of snoring?

If you snore but choose to sleep on your back, consider putting a few pillows beneath your head to reduce the risk of snoring. If you wake up gasping or exhausted during the day because of your snoring, it’s time to visit your doctor.

Sleep apnea

Sleep apnea is a condition in which you stop breathing and start again during sleep due to airway blockages. Sleep apnea is linked with high blood pressure, heart disease, and stroke.

The way you sleep, as well as your health history, are well-known to have an impact on how tired you feel during the following day if you have sleep apnea.

According to a large research, the majority of individuals with obstructive sleep apnea slept better on their sides and had less disturbed slumber as well as being more awake the next day. People with severe OSA, however, reported feeling drowsier the next day if they slept on their sides rather than their backs, according to this same study. If you think you may have OSA, talk to your doctor about sleep schedules.

Best sleep positions for body parts

health conditions

Sleeping on your stomach or back may increase your discomfort if you have it. To reduce your risk of back pain, sleep on your side.

The best way to achieve relief is by using a pillow between your knees to keep your hips in alignment. Putting a cushion under your knees if you must sleep on your back will take some of the strain off of your back.

The Upper Back, Elbow, and Wrist Pain. While you sleep, arthritis and other painful conditions along your upper spine might get worse or better. On the other hand, studies suggest that certain postures are more beneficial than others.

In one study, individuals with shoulder discomfort reported less pain when they slept in the starfish position—on their backs, with hands up near their chest or head. However, it was unable to reveal if they had less shoulder pain as a result of how they slept or because they suffered from less discomfort.

The sleeping posture of the soldier was linked to lower shoulder pain in a later study, which found that individuals who slept on their backs with their arms at their sides—known as the military position—activated their shoulder muscles less and felt less shoulder discomfort.

How to sleep with a pillow between my legs?

When lying on the back or standing upright, placing a small cushion under one knee can help to straighten the spine. If you are lying on your back, place a cushion or pillow between your legs so that one knee is slightly higher than the other to prevent the hips from rotating out of alignment.

People suffering with neck pain should avoid sleeping position where their necks are bent too far backwards as this will cause extra strain and discomfort on the cervical vertebrae in your neck. Sleeping flat on your stomach can also result in some upper thoracic region problems due to over-extension which may release toxins into tissues resulting in inflammation/pain of muscles surrounding spinal cord & ribs leading to poor circulation if left untreated.

Sleeping positions during pregnancy

research suggests

When you’re pregnant, sleeping on your stomach or back is unpleasant and impossible. You’ll be most comfortable sleeping on your side. To optimize circulation for both you and your baby, favor your left side. A body pillow or a cushion beneath your belly may help relieve lower-back discomfort. To be even more comfy, place another pillow between your legs and bend your knees.

bad sleeping positions

You’ve probably already heard this from your doctor, but just in case—during the third trimester of pregnancy, pregnant women should not sleep on their backs. We’ve known for more than 50 years that pregnant back sleepers have decreased blood flow to their child.

Researchers have only recently recognized that this sleeping posture increases the risk of stillbirth in otherwise healthy pregnancies. Even in otherwise healthy pregnancies, getting little sleep on your back has been linked to a higher chance of stillbirth.


We spend about a third of our lives sleeping or trying to fall asleep. Your position in the dream is more important than you think. If you have trouble sleeping, your health may suffer. Also, not getting enough sleep is more than just getting enough sleep, the quality of sleep matters too.

If you don’t feel rested when you wake up, try practicing good sleep habits. Incorporating sleep hygiene into your daily routine can significantly improve sleep quality:

  • avoid excess caffeine
  • exercise regularly
  • set a night schedule that will help you relax and get ready for bed

Try keeping a sleep diary for a week or two. You can track any patterns of your sleep-and sleep quality-to better understand what works and what doesn’t.

Remember that you don’t need to change your sleep position if you don’t have any problems. Do what you like best. The most important thing is to wake up refreshed and ready to work.


What is the healthiest way to sleep in bed?

The best way to sleep in bed is on your left side. Sleeping on your back or stomach can increase discomfort, while sleeping on your right side can cause problems with your liver. Placing a pillow between your knees can help keep your hips in alignment and reduce back pain.

What is the most unhealthy sleeping position?

Sleeping on your back can cause problems with the spine and nerves, while sleeping on your stomach places strain on the upper chest and abdomen.

What is the best position to sleep as a man?

The best position to sleep as a man is on your back or side.

Can you get bad posture from sleeping?

Yes, you can get bad posture from sleeping. Sleeping on your back or stomach can cause problems with the spine and nerves while sleeping on your side places strain on the upper chest and abdomen.


Rob Starr

The author of the blog is a vegan, scientist and naturopath. In his blog, {Name} dispels the most popular myths about health, provides nutritional advice, makes individual menus upon request, and answers in detail the most common questions, creating a separate post for them.

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