Does Your Sleep Position Make a Difference? (Hint: It Does)

What’s your go-to sleeping position? The position that just helps you get comfortable, settle in for the night and sleep the day’s worries away.

Well, there’s a little more to it than that. It’s more than just a position we naturally feel comfortable in. Whether you are a back, side or stomach sleeper—your sleeping position says a lot about you. It impacts your health, in addition to how well and how much you sleep.

Given that we sleep about one-third of our lives, knowing more about your sleep position and how it could affect you is important.

The sleep positions we choose make a difference in our lives. From the various benefits, drawbacks, and even what it says about our personality (think akin to horoscopes here) to how it might influence our dreams—we’ll dive into all the facets of sleep positions in this article. How can you be a better sleeper in your current position? And if you’re currently sleeping in a way that’s not conducive for your body, then it’s possible to train yourself to sleep in a new position.

So you’re a stomach sleeper…

We’re sorry to tell you this – but you’re in the minority. This is one of the least common sleeping positions. And unfortunately sleeping on your stomach isn’t particularly beneficial for your body or sleep. Many sleep experts and professionals don’t recommend it because of the strain and pressure it puts on your lower back and neck. You’re essentially pushing your body weight into your core.

That being said, if it’s a comfortable position, there’s ways to make it work for you without hurting your chances at good physical health or a good night’s sleep!

If you want to continue using this position, some best practices for stomach sleepers include:

1. Stomach sleepers need a slightly firmer, contouring mattress in the 6.5 to 7.5 firmness range. Anything softer will cause discomfort because your body will sink too much into the mattress and cause discomfort.
2. Sleep with a pillow under your pelvis to support your hips and spine.
3. Try to sleep without a head pillow so your neck is more aligned with the rest of your body. Alternatively, use a very flat pillow because you don’t want your head and neck being angled too awkwardly.
4. Take a few minutes every morning do some light neck, head, shoulder and arm stretches.
5. Avoid this sleep position if you’re pregnant, especially in the later stages.

So you’re a back sleeper…

After side sleeping, sleeping on the back is one of the more popular sleep positions and offers many health benefits, especially if you sleep with your arms at your side. Doing this ensures your spine remains in a more natural position, which is necessary if you want to avoid neck, shoulder and lower back pain.

However, back sleeping is linked to sleep apnea and loud snoring because gravity will cause your tongue to block the airway. As a result, you’re more likely to experience disruptions in your sleep quality and quantity. If this continues to happen on a regular basis, you’ll find yourself feeling worn out and exhausted. So if you’re snoring and waking up because of it, you may want to consider switching sleep positions or using pillows correctly.

To take full advantage of this position, some best practices for back sleepers include:

1. Back sleepers need a solid medium-firm mattress and should aim for around a 6 to 7 on the firmness scale.
2. Keep your head slightly elevated above your body with a pillow. This can also help to prevent sleep apnea and snoring.
3. To avoid feeling pressure, do some light stretching before bed and place a pillow or rolled-up towel under your knees to distribute your body’s weight evenly.
4. Use pillows under your arms to make you feel more cradled.
5. Avoid sleeping on your back when you’re pregnant as it could decrease blood circulation.

So you’re a side sleeper…

If this is the position you naturally gravitate towards, then you’re in luck: side sleeping is not only one of the most popular sleep positions but one of the best ones for your health. In particular, it’s ideal if you snore, have lower back pain and/or are pregnant.

Note that while sleeping on either side is beneficial, sleeping on your left side is preferred because this allows your stomach and pancreas to work with gravity rather than against it. Additionally, it’s good for pregnant women to sleep on their side in order to improve heart circulation.

To take full advantage of this position, some best practices for side sleepers include:

1. Invest in a medium-firm memory foam, hybrid or latex mattress to support your body. Ideally in the 5.5 to 6.5 range on the firmness scale.
2. Go to your left side first and keep your chin neutral.
3. Put a firm pillow under your head to keep your head in between your two shoulders and off the mattress.
4. Put a firm pillow between your knees to create better body alignment and prevent hip/knee soreness (this is great if you have back pain).
5. Try to be gentle on the shoulder and hip you’re sleeping on.
6. Lessen pressure on your back by raising your knees toward your chest a little bit.