Research shows that sleeping position significantly impacts spinal alignment, breathing quality, and overall health.
Side sleeping is generally considered the healthiest option, particularly for reducing snoring and sleep apnoea, whilst stomach sleeping is the most problematic – placing unnecessary strain on your neck and spine.
“Your sleeping position affects everything from spinal health to breathing efficiency, and most people don’t realise they’re causing themselves harm simply by how they lie down each night,” says Sleep Expert and Psychologist Advisor at Ecosa, Carly Dober. “The position you sleep in for 7-8 hours has cumulative effects on your body, which is why chronic pain sufferers often find relief simply by changing their sleeping position and using proper pillow support.”
What’s the healthiest sleeping position?
“Side sleeping is generally considered the optimal position as it helps keep airways open, reduces snoring and sleep apnoea symptoms, and relieves back pain, especially if you place a pillow between your knees to maintain proper spinal alignment. Sleeping on your left side offers additional benefits, including reduced acid reflux because this position keeps your stomach below your oesophagus, preventing stomach acid from flowing back up. For pregnant women, left-side sleeping improves blood circulation to the foetus and reduces pressure on the liver.”
Stomach sleeping is the most concerning position because it places significant strain on your neck and spine.
“You must turn your head to one side to breathe, which keeps your neck rotated for hours and can lead to chronic neck pain, headaches, and nerve compression,” Carly continues. “Additionally, this position flattens the natural curve of your spine and can cause lower back pain over time.”
Pressing your face into the pillow for hours each night may even contribute to facial wrinkles and skin creases, particularly on the side you favour!
How about back sleeping?
“Back sleeping can be a double-edged sword. For spinal alignment, it’s excellent, as your head, neck, and spine remain in a neutral position, and it’s the best position for preventing facial wrinkles since your face isn’t pressed against anything. However, back sleeping can be problematic for people with sleep apnoea or chronic snoring because gravity causes the tongue and soft tissues to collapse backward and obstruct the airway. If you’re a back sleeper who snores or has breathing difficulties, try elevating your head with an extra pillow or consider switching to side sleeping.”
Changing sleeping positions takes time and strategic pillow use. To stop stomach sleeping, try placing a pillow under your hips, gradually raising it higher until side sleeping feels more natural.
“For transitioning to side sleeping, use a body pillow to hug, which naturally keeps you on your side, and place a pillow between your knees to prevent your top leg from pulling your spine out of alignment. It typically takes 2-4 weeks to adapt to a new sleeping position, so be patient with yourself during the transition.”
When your body is strained all night, you experience more micro-awakenings as your nervous system responds to discomfort – even if you don’t consciously remember waking.
“Poor sleeping positions can also restrict breathing, reduce blood flow to certain areas, and trigger pain signals that fragment your sleep cycles,” says Carly. “People who optimise their sleeping position often report feeling more rested despite sleeping the same number of hours, because they’re spending more time in deep, restorative sleep stages rather than light, fragmented sleep.”
What’s the quickest way to improve my sleeping position tonight?
“Start with proper pillow support. Side sleepers need a thicker pillow that fills the space between their ear and shoulder to keep the neck aligned, whilst back sleepers need a thinner pillow to prevent the head from tilting forward. Place a pillow between your knees if side sleeping, or under your knees if back sleeping, to maintain spinal alignment. If you’re a stomach sleeper, tonight try using just a very thin pillow or no pillow at all to reduce neck strain whilst you work on transitioning to a healthier position. Remember, the ‘best’ position ultimately varies based on your individual health needs, body type, and comfort preferences, so listen to your body and adjust accordingly.”
