The Best Sleep Positions for Your Health

By Dr. David Samadi

Do you wake up feeling well-rested and ready to tackle the day? Or are you greeted by stiff shoulders, neck pain, or a sore back that lingers long after you’ve left your bed? Believe it or not, your sleeping position is pivotal in how you feel each morning. While everyone has a go-to sleeping posture, not all positions are equal regarding your health. Here’s a closer look at the best (and worst) sleep positions, plus practical tips to enhance your nightly rest.

Top 3 Sleep Positions for Better Health

1. Sleeping on Your Side

If protecting your spine and improving overall health are priorities, side sleeping is an excellent choice. This position:

Eases acid reflux by keeping your stomach below your esophagus.
Reduces back and neck pain by helping to maintain a neutral spine.
Minimizes snoring and improves breathing, making it ideal for people with sleep apnea.

Approximately 15% of adults naturally favor side sleeping, which has a few added perks. However, pressing one side of one’s face into the pillow night after night can contribute to wrinkles over time.

Pro Tips for Perfect Side Sleeping:

Use a firm pillow thick enough to align your neck with your spine.
Place a small pillow between your knees to support your hips and lower back.
Consider a body pillow to prevent twisting your back and shoulders.

2. Sleeping on Your Back

Though only 8% of people sleep on their backs, it’s widely regarded as the healthiest position for most. This posture keeps your head, neck, and spine aligned, reducing strain on your body. Back sleeping can also:

Lower acid reflux when your head is elevated.
Ease joint pressure by evenly distributing your weight.

Pro Tips for Back Sleeping:

Elevate your head slightly with a supportive pillow to prevent acid reflux.
Tuck a small pillow under your knees to maintain and support the natural curve of your spine and reduce back pain.

When It’s Not Ideal: Sleeping on your back can worsen airway blockages if you have sleep apnea or tend to snore. Consider side sleeping instead.

3. The Fetal Position

Cuddling up in the fetal position is the most popular sleeping posture, favored by 41% of adults. This curled-up pose is especially beneficial for:

Pregnant women, as it improves circulation and prevents pressure on the liver.
Snorers, since it keeps the airways open for better breathing.

Curling up too tightly can restrict your diaphragm, making breathing harder and possibly leading to soreness in the morning.

Pro Tips for the Fetal Position:

Avoid tucking your chin too close to your chest or drawing your knees up too high.
Place a pillow between your knees to reduce hip strain.

The Sleep Position to Avoid

Sleeping on Your Stomach

While 7% of people sleep on their stomachs, it’s the least recommended position. Here’s why:

Turning your head to one side to breathe strains the neck, potentially leading to joint pain.
Maintaining a neutral spine is nearly impossible, which can worsen back pain.
Pressure on muscles and joints can cause tingling, numbness, or nerve irritation.

If You Must Sleep on Your Stomach:

Use a very thin pillow—or none at all—under your head to minimize neck strain.
Place a pillow under your hips helping support your lower back and promote better spinal alignment.

Final Thoughts: Sleep Smarter, Wake Happier

Your sleep position isn’t just a matter of comfort—it directly affects your physical health and how you feel each morning. Small adjustments, such as the right pillows or minor posture tweaks, can make a difference. Experiment with these tips to find the sleep position that leaves you feeling energized and pain-free. After all, plentiful sleep is the foundation of great health. Sweet dreams! Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.