Decoding the Best Sleep Position: A Deep Dive

To unravel the complexities of sleep posture, we consulted Dr. John Saito, a representative for the American Academy of Sleep Medicine. Dr. Saito emphasizes that there’s no single “best” position, but rather a context-dependent approach. “Everyone has an idea of what a good sleep position may be,” he explains, “whether it’s sleeping on your left side, right side, back, belly, or even upside down. But it all depends on the context.”

<h3>Back Sleeping: The Airway Advantage</h3>
<p>Sleeping on your back, when properly supported, can be highly beneficial. A supportive pillow that maintains the natural curve of your spine and neck allows for an unobstructed airway, promoting easy breathing. However, this position isn’t ideal for everyone. Individuals with <a href="https://www.sleephealth.org/asaa/sleep-apnea-information-for-clinicians/?gad_source=1&#038;gad_campaignid=1102068360&#038;gbraid=0AAAAADf7dTycgVxy5X76xU5tHR4cOkS3z&#038;gclid=Cj0KCQjwsdnNBhC4ARIsAA_3hegyz3inb5ULyM88ZfVI7ly14n4CeLYAIEJaL7qVQn2hcutsmeXHNZMaAk61EALw_wcB">sleep apnea</a>—a condition characterized by pauses in breathing during sleep—may find this position exacerbates their symptoms.  “If the tongue falls to the back of your throat when you’re lying on your back, that’s bad,” Dr. Saito cautions.</p>
<p>Interestingly, the recommended sleep position for infants differs. Doctors generally advise <a href="https://www.google.com/search?q=best+sleeping+position+for+babies&#038;oq=best+sleeping+position+for+babies+&#038;gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIHCAEQABiABDIHCAIQABiABDIHCAMQABiABDIHCAQQABiABDIHCAUQABiABDIHCAYQABiABDIHCAcQABiABDIHCAgQABiABDIHCAkQABiABNIBCDkzODlqMGo5qAIDsAIB8QUuNU1DFfQlJQ&#038;sourceid=chrome&#038;ie=UTF-8">placing babies on their backs</a> to reduce the risk of <a href="https://www.mayoclinic.org/diseases-conditions/sudden-infant-death-syndrome/symptoms-causes/syc-20352800">Sudden Infant Death Syndrome (SIDS)</a>.</p>

<h3>Side Sleeping: A Balancing Act</h3>
<p>For adults, side sleeping presents a more complex picture.  Sleeping on your right side may improve blood flow and reduce pressure on the heart, due to the positioning of the <a href="https://my.clevelandclinic.org/health/body/24113-mediastinum">mediastinum</a>, the space between the lungs that houses the heart. However, sleeping on your left side may be more effective at clearing metabolic waste from the brain.  “If you’re lying on your left side, it may actually be better for clearing the waste product in our brain,” Dr. Saito explains, referencing the <a href="https://neuronline.sfn.org/scientific-research/understanding-the-glymphatic-system">glymphatic system</a>, the brain’s waste removal process linked to conditions like <a href="https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/alpha-synuclein">Alzheimer’s disease</a>.</p>
<div style="background-color:#fffbe6; border-left:5px solid #ffc107; padding:15px; margin:20px 0;"><strong>Pro Tip:</strong>  The way you curl up matters.  A tight fetal position can restrict breathing, while a more linear side posture promotes spinal alignment.</div>
<p>The position of your body while side sleeping also matters. Maintaining a relatively straight alignment helps support your spine, while a tightly curled position can compress the diaphragm and restrict breathing.</p>

<h3>Stomach Sleeping: The Least Recommended</h3>
<p>While some individuals find stomach sleeping comfortable, it’s generally considered the least beneficial position. It can strain the neck and back, and may contribute to pain.  However, it can temporarily reduce snoring for some individuals.</p>

<h3>Finding *Your* Best Position</h3>
<p>Ultimately, Dr. Saito stresses the importance of considering the “<a href="https://www.ccjm.org/content/ccjom/82/9/556.full.pdf">ABCs of respiratory therapy</a>”: airway, breathing, and circulation.  “If you can’t breathe because you have sleep apnea or you have allergies and a stuffy nose, you want to find the best position that keeps your airway open.”</p>
<p>Do you find yourself constantly adjusting your position throughout the night?  That’s perfectly normal.  “There’s nobody that sleeps like a log and doesn’t move,” Dr. Saito notes. However, excessive movement could indicate underlying sleep disturbances.</p>
<p>To improve your sleep posture, consider using pillows strategically. Side sleepers can benefit from placing a pillow between their knees to align the hips and spine, while back sleepers may find relief by placing a pillow under their knees.  Even stomach sleepers can benefit from a thin pillow under their hips.  <a href="https://lifestylescomo.com/2025/03/26/what-is-the-best-sleeping-position-and-mattress/#:~:text=Support%20and%20Firmness:%20The%20mattress's,layers%20designed%20to%20regulate%20temperature.">Choosing a mattress</a> that supports the natural curvature of your spine is also crucial.</p>
<figure class="wp-block-image size-full"><img width="2048" height="1365" loading="lazy" src="https://www.popsci.com/wp-content/uploads/2026/03/better-to-sleepp-with-a-pillow-between-your-legs.jpg?strip=all&#038;quality=85" alt="An overhead, full-length photograph shows a woman sleeping on her side on a white bed sheet. She is wearing a white tank top and black pajama pants, with her head resting on a white pillow. Her legs are bent, and a second white pillow is tucked between her knees to support her hip and spinal alignment. Her long brown hair is spread out naturally across the top pillow." class="wp-image-760001" /><figcaption class="wp-element-caption">If you prefer sleeping on your side, try placing a pillow between your knees to help your alignment. <em>Image: Getty Images / </em> bymuratdeniz</figcaption></figure>
<p>What factors most influence your preferred sleep position? And how much do you think your health conditions impact your sleep choices?</p>

Frequently Asked Questions About Sleep Positions