Do you have questions about the best sleeping positions? Maybe you’re wondering if sleeping on your stomach or curled up in a fetal position is good for your back, or how to sleep better as a couple? What’s the most comfortable position? We answer the most frequently asked questions about proper sleeping posture for adults. After reading this, you’ll be an expert on the subject!
Is there an ideal sleeping position?
It’s perfectly reasonable to wonder about this, given that we spend one-third of our lives sleeping or resting! There are several reasons why we might wonder what the ideal sleeping position is.
First, you may want to improve the quality of your sleep, feel more rested in the morning, and experience less insomnia. You may also want to prevent back or neck pain from developing or worsening. Finally, you may want to stop snoring, improve your digestion, disturb your partner less, or find a more comfortable sleeping position.
First, here’s something that will put your mind at ease and make your life easier: unless you have a specific health issue, there isn’t just ONE—but MANY—positions that promote good sleep. These positions are unique to each individual. You have everything you need within yourself to figure them out on your own.
How? Here are three tips that are easy to put into practice:
1. Feel free to adopt any position, even if it seems a little odd;
2. Change your position if you feel pain anywhere, if you feel tension, or if you wake up in the morning with pain that wasn't there the day before;
3. Use pillows or bolsters to get more comfortable. As you can see, there’s no such thing as a “wrong” position.Now let’s go over, one by one, the positions you might have questions about.
What should we make of these different sleeping positions?
We'll take a look at the sleeping positions people most commonly adopt—or the ones that raise the most questions.- Sleeping on Your Stomach: Some people may feel uncomfortable sleeping on their stomachs: only 7% of people sleep on their stomachs. In this case, you can bend one leg, sleep on your side at a three-quarter angle, or place a pillow or bolster under your stomach and between your legs. This makes sleeping on your stomach more comfortable.
- Sleeping on your side: This is the most common sleeping position: 54% of people sleep this way! The older we get, or the more weight we gain, the more popular this position becomes. There’s a variation on the side-sleeping position: the fetal position, also known as “curled up like a dog.” It’s a position that’s often very comfortable. Like all the others, it poses no problem, as long as it doesn’t cause pain when you get into it!
- Sleeping in a semi-seated position: This position is often adopted when you’re sick or have a cold, when you’re having trouble breathing properly. It’s also used during episodes of lumbago, sciatica, or cruralgia, or when experiencing digestive problems.
Sleeping in a semi-upright position isn’t a problem if it lasts only a few days, just long enough to get through a rough patch. In the long term, however, it can cause pain, especially in the back. You may also lose the ability to lie completely flat. It is therefore one of the few positions that should be used in moderation. It’s better to sleep with your head slightly elevated by one or more pillows.
- Sleeping on Your Back: Some people will be more comfortable on their backs if they place a pillow or bolster under their legs. Others may prefer to hold a pillow between their arms, pressed against their chest—that’s fine, too! Finally, you’re free to cross your legs or arms—or not. This won’t have any negative effects on your spine. You’ll also naturally change positions throughout the night.
Recommended Positions for Specific Health Conditions
Even if you have a health issue, there are no positions that should be completely avoided. It’s just that some positions may be more comfortable or cause fewer problems than others. We’ll describe them to you.
- Lumbago, back pain: It can be very difficult to find a comfortable position when you have back pain. In this situation, it’s best to sleep on your side. You can also use all kinds of pillows (especially nursing pillows) or bolsters to make yourself more comfortable. Finally, bending your legs or placing a pillow between your legs is a good option.
- Neck pain, stiff neck: If you have neck pain, you may also find it difficult to find a comfortable position. In this case, try using different pillows. Avoid sleeping on your stomach, as this can cause pain. Finally, place a heating pad around your neck to relieve your pain.
- Pregnancy: The further along you are in your pregnancy, the harder it will be to sleep on your stomach. If you sleep on your back, you’ll likely need pillows under your legs to relieve back pain. The ideal sleeping position for pregnant women is on their side. For example, with a nursing pillow between your legs. Sometimes, you’ll be advised to spend time lying on your left side. This reduces pressure on the liver and improves blood flow to the fetus, uterus, kidneys, and heart.
- Sleep apnea: For people with sleep apnea, whether or not they use a CPAP machine, sleeping on your side is recommended. It can reduce the severity of apnea.
What are the best sleeping positions for couples?
When you regularly sleep with a partner, the quality of your sleep can sometimes suffer. You get in each other’s way, and you can’t seem to find a comfortable position together. Keep in mind that, once again, there’s no single “ideal” position that works for everyone, regardless of body type. To sleep well with your partner, you’ll need to focus on factors other than just your sleeping position. For example, you could get a bigger bed, push two single beds together, or wear earplugs. There’s just one important thing to keep in mind: the (small) risk of “lovers’ paralysis” (also known by the even funnier name “honeymoon paralysis”!). This can occur when a person (often a woman) rests her head on her sleeping partner’s shoulder for too long. The partner then wakes up with a sore arm, which may even be temporarily paralyzed.
Don’t worry: this only happens if you stay in that position for several hours. Generally, you’ll start to feel numbness and the need to change positions before paralysis sets in. We’ve covered everything there is to know about good and bad sleeping positions. Except in a few very specific cases (complications during pregnancy, sleep apnea, etc.), don’t worry: there isn’t just ONE but MANY positions that can help you sleep well. What matters is listening to your body to find the ones that suit you best and are most comfortable.
The author: Nelly Darbois, physical therapist and health writer. She writes articles for both the general public and healthcare professionals. Her goal? To answer people’s practical questions by drawing equally on her own experience and her regular review of international scientific literature.[1]
📕 Sources: Ansari FH, Juergens AL. Saturday Night Palsy. StatPearls Publishing; Jan. 2022. Skarpsno ES, Mork PJ, Nilsen TIL, Holtermann A. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. 2017. Khoury RM, Camacho-Lobato L, Katz PO, Mohiuddin MA, Castell DO. Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with gastroesophageal reflux disease. 1999 Cary D, Briffa K, McKenna L. Identifying relationships between sleep posture and nonspecific spinal symptoms in adults: A scoping review. BMJ Open. 2019. A.D.A.M. Medical Encyclopedia. (June 2, 2020). Sleep problems during pregnancy. MedlinePlus.