The Best and Worst Sleeping Positions for Your Health

Here's what the experts say:

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, more than 60% of people prefer to sleep on their side. The next most common sleeping position is lying on your back, facing up.

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

The least popular sleeping position is stomach sleeping, with research showing that people spend less than 10% of their night sleeping on their stomachs, according to the Sleep Foundation.

What is a healthy sleeping position?

The healthiest sleeping position for you will be the one that is most comfortable for you, helping you fall asleep and stay asleep. “There is no one best way to sleep,” says Harris. “It’s whatever position works for you to minimize pain and help you feel well-rested.”

Sleeping on your side or back is generally considered healthier than sleeping on your stomach, which has been linked to a number of health problems, such as back pain. Doctors take side sleeping very seriously in sleep medicine.

According to Dr. Vo Khac Khoi Nguyen, Orthopedic Traumatologist, Department of General Surgery, Vinmec Central Park International General Hospital, statistics show that more than 60% of people prefer to sleep on their side. When reaching adulthood, the preference for sleeping on their side becomes more evident.

Time spent in the side-sleeping position increases with age. As we age, we tend to sleep on our sides and less on our backs. In other words, as children, we fragment our sleep by sleeping in all positions, but as we get older, our preference for side-sleeping becomes more apparent.

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

Side sleeping offers several benefits. It promotes healthy spinal alignment and is the sleeping position least likely to cause back pain, especially when supported by pillows.

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

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

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

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

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

-Best Sleeping Positions for Back Pain or Neck Pain

Experts note that if you suffer from back or neck pain, it is important to choose a sleeping position that reduces pressure on your spine. Experts note that sleeping on your back is often the best position to relieve back pain and keep your spine aligned as long as you have good support under your neck.

You can also use a small pillow or rolled towel under your knees to reduce pressure on your lower back, according to the Mayo Clinic.

Experts note that sleeping on your side, with proper support, can also help relieve back or neck pain. "Make sure you have the right pillow under your neck to fill the space between your shoulders and head," says Dr. Harris.

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

“In general, sleeping on your stomach is not ideal for spinal health,” says Dr. Augelli.

“Pillows can also make a difference. While back and side sleepers should opt for a medium-height pillow, stomach sleepers want the opposite, which is a flat pillow or no pillow at all,” explains Dr. Harris.

-Best Sleeping Positions 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 airway open.

"You'll usually breathe better if you sleep on your side or stomach, or a combination of the two, than if you sleep on your back," says Dr. Augelli.

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

-Best Sleeping Positions for Acid Reflux

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

Both conditions are often worse at night and can affect the quality and duration of sleep. Experts note that using pillows to elevate the upper body or prop the head up can also help relieve nighttime heartburn.

Sleeping on your back or stomach can make reflux worse.

-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 your 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 a pregnancy pillow or U-shaped pillow, which sits between the knees and supports the belly and back, can help maintain a comfortable side-sleeping position.

In general, pregnant women should try to avoid lying on their back or stomach.

Which sleeping position is the most unhealthy?

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

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

Although side-sleeping is a popular position, it can cause or aggravate shoulder pain on the side you sleep on, experts note./.