Are you wondering what the best sleeping positions are? Maybe you're wondering if sleeping on your stomach or on your side is good for your back, or how to sleep better with a partner? Which position is the most comfortable?
In this article, we answer the most common questions adults have about the correct sleeping position. After reading it, you should know everything there is to know about the topic!
Is there an ideal sleeping position?
It's perfectly reasonable to ask this question, 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 at night, 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.
There’s something you should know 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 will help you sleep well. These positions are unique to each person. You have everything you need within yourself to figure them out on your own.
How can this be done? Here are three tips that are easy to put into practice:
1. Feel free to assume any position, even if it seems strange to you;
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 cushions or pillows 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 be wondering about.
What do you think of these different sleeping positions?
Let's take a look at the sleeping positions people use most often—or the ones that generate the most questions.
Sleeping on your stomach
Some people may feel discomfort when lying on their stomachs: only 7% of people sleep on their stomachs. In this case, you can bend one leg, place it three-quarters of the way down, or put a pillow or cushion under your stomach and between your legs. This makes lying on your stomach more comfortable.
Sleeping on your side
This is the most popular sleeping position: 54% of people sleep this way! The older you get—or the more weight you gain—the more popular this position becomes.
There is a variation of the side-lying position: the fetal position, also known as the "doggie" position. This is a position that is usually very comfortable. Like all the others, it doesn't pose any problems—as long as it doesn't hurt when you lie down like that!
Sleeping in a semi-seated position
This position is usually adopted when someone is sick or has a cold, when it is difficult to breathe properly. But it is also used for lower back pain, sciatica, cruralgia, or digestive problems.
Sleeping in a semi-seated position isn't a problem if it only lasts a few days. However, in the long term, it can cause pain, especially in the back. You may also lose the ability to lie down.
This is one of the few positions that should be used sparingly. Instead, sleep with your head slightly elevated using one or more pillows.
Sleeping on your back
Some people sleep better on their backs if they place a pillow or cushion under their legs. Others may prefer to place a pillow between their arms, or even against them—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. Plus, you’ll naturally change positions throughout the night.
The Correct Positions to Take in the Event of a Specific Health Condition
In fact, even if you have a health issue, there isn't a single position you need to avoid entirely. Some positions may be more comfortable or less problematic than others. We'll describe them to you now.
Lumbago, back pain
It can be very difficult to find a comfortable position when you have back pain. The best thing to do is lie on your side. You can also use all kinds of pillows (such as nursing pillows) or cushions to make yourself more comfortable. Finally, bending your legs or placing a pillow between them is a good option.
Neck pain, neck stiffness
If you have a neckache, it's often hard to find the right position. In that case, you can try different pillows. Avoid lying on your stomach, as this can cause pain. Finally, place a heating pad around your neck to relieve the pain.
Pregnant
The further along you are in your pregnancy, the harder it will be to sleep on your stomach. If you're lying on your back, you'll probably need pillows under your legs to relieve back pain. The ideal position for pregnant women is on their side—for example, with a nursing pillow between their legs.
It is sometimes recommended to spend time lying on your left side. This reduces pressure on the liver and improves blood flow to the fetus, the uterus, the kidneys, and the heart.
Sleep Apnea
If you have sleep apnea—whether or not you use a sleep apnea device—we recommend sleeping on your side. This can reduce the severity of your sleep apnea.
What are the best sleeping positions for couples?
When we sleep with a partner on a regular basis, the quality of our sleep is sometimes lower. We get in each other's way and can't find a comfortable position together.
You should know that there isn't one ideal position that works for everyone, regardless of size.
To sleep well as a couple, you can experiment with other factors besides your sleeping position. For example, you can get a bigger bed, push two single beds together, or use sleeping bags.
There’s just one important thing to keep in mind: the (slight) risk of “love paralysis” (also known as “honeymoon paralysis”). It can occur when a person (often a woman) lets her head rest on her partner’s shoulder while sleeping for too long. The partner then wakes up with a sore arm, sometimes even paralyzed.
Rest assured that this only happens if you remain in this position for several hours. Usually, the person begins to feel numb and needs to change position before paralysis sets in.
We've covered everything you need 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—there are MANY positions that can help you sleep well. The important thing is to listen to your body and find the positions that work best for you and are most comfortable.
The author: Nelly Darbois, a physical therapist and health writer, writes articles for both the general public and healthcare professionals. Her goal? To answer people’s practical questions, drawing on both her own experience and 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.