Best Sleeping Position for Health, Pain Relief & Rest

Although we tend to prioritise wakefulness and productivity ahead of sleep, more Indians are beginning to appreciate the critical role of sleep in one’s well-being. Adequate restful sleep can leave you feeling energised and rejuvenated, as a result, you are ready to take on the world. However, this doesn’t just come down to getting enough sleep. It’s also about sleep quality, and this is influenced by the types of sleeping positions​ we choose. While most people don't consciously choose their sleep position, research suggests this unconscious habit significantly impacts our health. 

Why sleeping position matters

Your posture in bed may not seem like a big deal, especially when you’re young and don’t wake up with body aches and pains. The problem is that, over time, we settle into familiar sleep positions, and when age-related aches appear, it can be hard to break the habit. Your sleep position matters because it can cause  sleep-time breathing disorders, gastric reflux problems, skin ageing, and musculoskeletal pain. Fixing your sleep position can help protect against certain health risks that you face, and it can also make it easier to manage pre-existing health conditions.

Types of sleeping positions

• Back sleeping: Also described as the supine position, back sleeping involves lying flat on your back, with your legs stretched out and arms lying beside your body. Depending on your health status, it could offer benefits, but it is contraindicated for some conditions.

• Side sleeping: Perhaps the most popular sleep posture, based on evidence from sleep surveys, side sleeping with the legs curled up towards the chest is also referred to as the foetal position. It’s generally regarded as comfortable and healthy. 

• Stomach sleeping: Described as the prone position, sleeping face down and on your tummy is uncommon and maybe sometimes unhealthy. It may be associated with a some health risks and has little benefit.

Best sleeping position for common needs

There is no consensus on the best sleeping position, but side and back sleeping are widely recognised as better than stomach sleeping. Sleeping on the side is particularly helpful for managing common sleep-time breathing disorders such as obstructive sleep apnoea, which is the most common cause of snoring. Side sleeping helps because  it keeps the airways open and lowers the risk of disrupted airflow during sleep. 

Back sleeping, on the other hand, may help cope with some types of body pains, and it’s also popular for cosmetic reasons. It’s thought that it can help reduce wrinkles from ageing, since side and stomach sleeping causes some amount of facial creasing.

For back pain relief

In the past, people with back pain were usually advised to only sleep on their backs, in the supine position. However, this isn’t always the best sleeping position for back pain, as back pain is influenced by various factors, including the quality of the mattress you use, the natural curvature of your spine, and the health of your back muscles. If back sleeping does not relieve the pain or seems to aggravate it, try sleeping on your side instead, with a thin pillow placed between your knees. This will help reduce pressure on the back, giving you a chance to recover. 

For digestion and acid reflux

Acidity and heartburn are common causes for disturbed sleep, and they can often be addressed with minor lifestyle changes. Aside from avoiding eating just before going to bed, you can also try sleeping on your left side. The left side is regarded as the best sleeping position for digestion​ because of the location of the stomach and the gastro-oesophageal sphincter. When you sleep on your right side or on your back, it becomes easier for food or stomach acids to travel back up as the connecting muscles are relaxed.

For pregnant women

We have a clear winner here as the ideal sleeping position for a pregnant woman​ is on the left side. This ensures better circulation in the body, which is essential for both you and your baby. It can also ease uncomfortable pregnancy symptoms as it reduces pressure on organs such as the liver, as well as the spine, while protecting against complications like varicose veins and haemorrhoids. You can also use pregnancy pillows for support and to help you maintain the desired sleep posture.

Back sleeping is not a good idea during pregnancy because it can increase pressure on the back, exacerbate indigestion, increase breathing difficulty, and impair circulation because of pressure on the abdominal area. Similarly, stomach sleeping is just uncomfortable and impractical as your tummy keeps growing. However, some expectant mothers have reported being comfortable sleeping prone, using a doughnut pillow to position and support the growing belly!

For newborns

Back sleeping is regarded as the best sleeping position for newborns and babies until the age of at least one year. This position reduces the risk of breathing problems and aspiration in infants. Back sleeping is, in fact, associated with a reduced risk of Sudden Infant Death Syndrome (SIDS), with the incidence of SIDS dropping by over 50% in the U.S. after doctors began recommending back sleeping. As babies learn to roll over and change positions, you won’t need to worry about this. 

Worst sleeping positions and their drawbacks

There’s little disagreement when it comes to the least beneficial sleeping position. It’s widely recognised as stomach sleeping since it forces your back to arch and stretch out so that it is no longer in a neutral position. This may adversely affect spine health, putting increased pressure on the neck and back muscles and causing back pain. Stomach sleeping can also interfere with digestion as it compresses the abdominal organs. More commonly, it increases symptoms of Gastro-Oesophageal Reflux Disease (GOORD), like heartburn and reflux. Although back sleeping can worsen obstructive sleep apnoea, It can be made a little better by using an adjustable bed or wedge pillow to elevate your head and torso, which helps keep the airways open.

In a nutshell

Your sleep position should be one that you are comfortable with, giving you restful sleep so that you wake up without any signs of disrupted sleep, such as fatigue, body aches, or daytime sleepiness. While it may be helpful to change your sleeping position for better sleep quality, this should be done gradually. You can train your body to adjust to a new position by creating physical barriers, such as pillows, to keep you in the desired position. However, if you’re not comfortable in a position, don’t force yourself. Ultimately, the best sleep position is one that serves your body's unique needs and life circumstances. Ultimately, the best sleep position is one that serves your body's unique needs and life circumstances. 

Frequently Asked Questions

1. Which is the most commonly used sleep position?

More than half of all people favour sleeping on their sides, and most people spend the majority of their sleeping time on one of their sides. Side sleeping also happens to be the best sleep position for most people.

2. How can I stay in the best sleeping position?

You can use physical barriers, propping or wedge pillows around you so that you cannot turn or roll from one side to another. There are also special pregnancy pillows and even doughnut pillows that can provide support and keep you in a comfortable position during sleep.

3. Is side sleeping ever considered bad?

Side sleeping, especially on the right side, is generally regarded as the best sleep position, but it may not be recommended  for people with certain types of back pain, shoulder injury, or other specific health issues.