The best and worst sleeping positions for your health.

Here's some advice from the experts:

What is the most common sleeping position?

The most common sleeping position for adults is lying on their right or left side. According to the Sleep Foundation, over 60% of people prefer sleeping on their side. The next most common sleeping position is lying on your back, face up.

Dr. Dianne Augelli, a sleep medicine specialist at Weill Cornell Medicine and New-York Presbyterian, told TODAY that sleeping on your side or back tends to be more comfortable for most people.

The least common sleeping position is lying on your stomach; research shows that people spend less than 10% of their night sleeping on their stomach, according to the Sleep Foundation.

What is a healthy sleeping position?

The healthiest sleeping position for you will be the most comfortable one, helping you fall asleep and stay asleep. Harris says, "There's no single best way to sleep. It's any position that works for you to minimize pain and help you feel fully rested."

Sleeping on your side or back is generally considered healthier than sleeping on your stomach, a position associated with several health problems, such as back pain. Doctors place great importance on side-sleeping in sleep medicine.

According to Dr. Vo Khac Khoi Nguyen, a specialist in orthopedic surgery at the General Surgery Department of Vinmec Central Park International General Hospital, statistics show that over 60% of people prefer sleeping on their side. This preference becomes even more pronounced in adulthood.

The amount of time spent sleeping on one's side increases with age. As people get older, they tend to sleep on their side less often and less on their back. In other words, as children, we break up our sleep by sleeping in all positions, but as adults, a preference for sleeping on the side becomes more prevalent.

Spinal flexibility decreases as we age, which may make sleeping on our side more comfortable for older adults.

Sleeping on your side offers several benefits. It promotes healthy spinal alignment and is the sleeping position least likely to cause back pain, especially when supported by a pillow.

"The best sleeping position for lower back pain is lying on your side with a pillow or blanket between your knees. Sleeping on your side can also reduce symptoms for those with neck pain."

"In particular, sleeping on your side is good for back pain in the elderly, overweight or obese people, those who snore while sleeping, and pregnant women," said Dr. Nguyen.

However, sleeping on your back or side can also worsen certain health conditions, such as acid reflux or shoulder problems. And sleeping on your stomach may be better for some people with sleep apnea.

Basically, the healthiest sleeping position will depend on your individual health.

However, these sleeping positions are generally recommended for the following conditions:

ButThe best sleeping position for back pain or neck pain.

Experts note that if you suffer from back or neck pain, it's important to choose a sleeping position that reduces pressure on the spine. They point out that lying on your back is often the best position for reducing back pain and keeping the spine aligned, provided you have good support under your neck.

According to the Mayo Clinic, you can also use a small pillow or rolled-up towel under your knees to reduce pressure on your lower back.

Experts note that sleeping on your side, with proper support, can also help reduce back or neck pain. Dr. Harris says, "Make sure you have a suitable pillow under your neck to fill the gap between your shoulder and head."

Placing a pillow between your knees can also help align your spine and hips and reduce pain.

"Generally speaking, sleeping on your stomach is not ideal for spinal health," says Dr. Augelli.

"Pillows can also make a difference. While back-sleepers and side-sleepers should choose medium-height pillows, stomach-sleepers prefer the opposite—a flat pillow or no pillow at all," Dr. Harris explains.

ButThe best sleeping position for sleep apnea and snoring.

Sleeping on your side or stomach is often better for people with sleep-related breathing problems, such as sleep apnea, because these positions help keep the airways open.

Dr. Augelli said: "You will generally breathe better if you sleep on your side or stomach, or a combination of both, compared to sleeping on your back."

Sleeping on your back is generally considered the worst position for sleep apnea.

ButThe best sleeping position for acid reflux

Dr. Augelli notes that sleeping on your left side is often most beneficial for people with acid reflux and may help reduce symptoms. Chronic acid reflux can lead to GERD (gastroesophageal reflux disease).

These two conditions often worsen at night and can affect the quality and duration of sleep. Experts note that using pillows to elevate the upper body or support the head can also reduce nighttime heartburn.

Sleeping on your back or stomach can worsen reflux.

ButThe best sleeping position during pregnancy

Experts note that sleeping on your side is considered the most comfortable and beneficial during pregnancy. Dr. Harris says you can sleep on one side, but many doctors recommend sleeping on your left side during pregnancy because this position is thought to improve blood flow.

Dr. Augelli notes that pregnancy pillows, or U-shaped pillows, placed between the knees to support the abdomen and back, can help maintain a comfortable side-sleeping position.

In general, pregnant women should try to avoid lying on their backs or stomachs.

Which sleeping position is the unhealthiest?

Experts note that the unhealthiest sleeping position is any position that causes the most pain, exacerbates underlying health problems, increases the risk of adverse events, or disrupts sleep.

In general, sleeping on your stomach tends to be the worst sleeping position for back or neck pain, while sleeping on your back tends to be the worst position for sleep apnea and snoring, and neither is ideal for pregnancy or acid reflux.

Although sleeping on your side is a preferred position for many, it can cause or worsen shoulder pain on the side you lie on, experts note.