Most people have a favorite sleeping position—whether that’s lateral (side),stomach, or back. While you may find your chosen position comfortable, some sleep positions can actually aggravate certain health problems.Body position can have an important impact on sleep, especially if it affects breathing. Certain positions can also lead to neck or back pain.So what are the best and worst sleep positions? How should you sleep torelieve back or neck pain? This article covers some of the most common sleep positions and why they may (or may not) be a good choice for your specific health needs.
Most people have a favorite sleeping position—whether that’s lateral (side),stomach, or back. While you may find your chosen position comfortable, some sleep positions can actually aggravate certain health problems.
Body position can have an important impact on sleep, especially if it affects breathing. Certain positions can also lead to neck or back pain.
So what are the best and worst sleep positions? How should you sleep torelieve back or neck pain? This article covers some of the most common sleep positions and why they may (or may not) be a good choice for your specific health needs.
1
On Your Back
ColorBlindImages / Getty Images
When a person is lying flat on their back, it’s called thesupineposition for sleeping. The legs are usually stretched out in a neutral pose.
Pros
If you can breathe well during sleep, this may be the best sleep position. The body gets good support from the mattress. With a supportivepillowor cushion placed at the knees, this may reduce pressure on the back and any muscle or joint pain.
Raising the feet above the heart with a cushion can relieve edema (swelling) of the feet and ankles, and reduce the risks ofcongestive heart failure.This is also the preferred sleeping position for infants (with no pillow or cushion) to reduce the risk ofsudden infant death syndrome(SIDS).
Cons
Those who have trouble breathing when they sleep may find that lying on the back makes this worse. It also may cause loudersnoringin people who snore.
Nose blockages and mouth breathing may allow the lower jaw and tongue to more easily shift back and obstruct the airway. This may lead tosleep apnea, a condition in which pauses in breathing occur while sleeping.
Risks of sleep apnea in this position include:
Sleep Position Changes to Ease Snoring and Sleep Apnea
2
Left Side
Adam Kuylenstierna / EyeEm / Getty Images
In the left side lateral position, a person sleeps with their head and torso on the left side, also known as the lateral position. The arm may be under the body, or slightly forward or stretched out, with the left shoulder touching the bed
The legs may be stacked, with the left leg below. In the curled-up fetal position, the legs are bent and the knees are drawn toward the upper body.
Most people sleeping in this position avoid the problems of supine sleep, and their breathing might be better. It’s a good choice for limiting the effects of snoring and sleep apnea.
Pregnant women may find this position comfortable and choose to place a pillow under their stomach or between their knees. Sleeping like this can ease back pain and relieve any pressure on the bladder.
The left lateral position is not for everyone. When sleeping on the left, the organs in the chest can shift with gravity. The lungs may weigh heavily on the heart.
This increased pressure may affect heart function, adding to the heart strain in heart failure. This may, in turn, mean that the kidneys increase output, causing a need to urinate more during the night.
Pressure on the nerves in the left arm or leg may cause other problems. Sleeping in this position may contribute to shoulder, lower back, and hip pain in the long term.
The Best Sleep Positions During Pregnancy
3Right SideMauro Fermariello / Science Photo Library / Getty ImagesIn this lateral position, a person sleeps with the head and torso lying on the right side. As before, the arm may be under the body, or maybe slightly forward or extended with some pressure at the right shoulder.The legs may be stacked, this time with the right leg underneath, or with both knees pulled up toward the body in a fetal position.ProsAs with left lateral sleep, sleeping on the right side avoids the problems of supine sleep.If a hip or other left-sided joint is causing pain, that pain may ease.ConsWith gravity shifting the internal organs to the right, it’s the right lung that may feel pressure. This will reduce the lung’s ability to fill with air, and this lower volume may cause problems. The lower oxygen levels and the strain on the cardiovascular system can affect people with related health issues.Pressure on the nerves of the right arm or leg may lead to compression injuries or neuropathy. As with left lateral sleep, long-term sleeping on the right side may cause shoulder, lower back, and right hip pain.
3
Right SideMauro Fermariello / Science Photo Library / Getty ImagesIn this lateral position, a person sleeps with the head and torso lying on the right side. As before, the arm may be under the body, or maybe slightly forward or extended with some pressure at the right shoulder.The legs may be stacked, this time with the right leg underneath, or with both knees pulled up toward the body in a fetal position.ProsAs with left lateral sleep, sleeping on the right side avoids the problems of supine sleep.If a hip or other left-sided joint is causing pain, that pain may ease.ConsWith gravity shifting the internal organs to the right, it’s the right lung that may feel pressure. This will reduce the lung’s ability to fill with air, and this lower volume may cause problems. The lower oxygen levels and the strain on the cardiovascular system can affect people with related health issues.Pressure on the nerves of the right arm or leg may lead to compression injuries or neuropathy. As with left lateral sleep, long-term sleeping on the right side may cause shoulder, lower back, and right hip pain.
Right Side
Mauro Fermariello / Science Photo Library / Getty Images
In this lateral position, a person sleeps with the head and torso lying on the right side. As before, the arm may be under the body, or maybe slightly forward or extended with some pressure at the right shoulder.
The legs may be stacked, this time with the right leg underneath, or with both knees pulled up toward the body in a fetal position.
As with left lateral sleep, sleeping on the right side avoids the problems of supine sleep.If a hip or other left-sided joint is causing pain, that pain may ease.
With gravity shifting the internal organs to the right, it’s the right lung that may feel pressure. This will reduce the lung’s ability to fill with air, and this lower volume may cause problems. The lower oxygen levels and the strain on the cardiovascular system can affect people with related health issues.
Pressure on the nerves of the right arm or leg may lead to compression injuries or neuropathy. As with left lateral sleep, long-term sleeping on the right side may cause shoulder, lower back, and right hip pain.
4On Your Stomachlaflor / iStockphotoLying on one’s stomach is the least common way to sleep. In this prone position, the face is typically turned to the side for easier breathing. The arms and hands may be tucked underneath, positioned at one’s side, or stretched out to the sides. The legs are usually held straight.ProsSleeping on one’s stomach can help a person avoid the problems of supine sleep.It also prevents the slight organ shifts in the chest.There are comfort benefits too. If the mattress or other surface is not ideal, then lying on the chest, stomach, and “softer” parts of the body may offset that.Tucking arms close to the body can provide psychological comfort and conserve heat. Prone sleep may also be better for easing chronic muscle and joint pain.ConsSleeping on your stomach maylead to neck pain. It may also place some strain on the shoulder and upper back muscles. Pressure on nerves in the arms or hands may lead to problems.It may be harder to breathe with the body’s weight pressing down on the lungs and limiting the motion of the rib cage anddiaphragm, which sits just below the lungs.How to Sleep Despite Neck or Back Pain
4
On Your Stomachlaflor / iStockphotoLying on one’s stomach is the least common way to sleep. In this prone position, the face is typically turned to the side for easier breathing. The arms and hands may be tucked underneath, positioned at one’s side, or stretched out to the sides. The legs are usually held straight.ProsSleeping on one’s stomach can help a person avoid the problems of supine sleep.It also prevents the slight organ shifts in the chest.There are comfort benefits too. If the mattress or other surface is not ideal, then lying on the chest, stomach, and “softer” parts of the body may offset that.Tucking arms close to the body can provide psychological comfort and conserve heat. Prone sleep may also be better for easing chronic muscle and joint pain.ConsSleeping on your stomach maylead to neck pain. It may also place some strain on the shoulder and upper back muscles. Pressure on nerves in the arms or hands may lead to problems.It may be harder to breathe with the body’s weight pressing down on the lungs and limiting the motion of the rib cage anddiaphragm, which sits just below the lungs.How to Sleep Despite Neck or Back Pain
On Your Stomach
laflor / iStockphoto
Lying on one’s stomach is the least common way to sleep. In this prone position, the face is typically turned to the side for easier breathing. The arms and hands may be tucked underneath, positioned at one’s side, or stretched out to the sides. The legs are usually held straight.
Sleeping on one’s stomach can help a person avoid the problems of supine sleep.It also prevents the slight organ shifts in the chest.
There are comfort benefits too. If the mattress or other surface is not ideal, then lying on the chest, stomach, and “softer” parts of the body may offset that.
Tucking arms close to the body can provide psychological comfort and conserve heat. Prone sleep may also be better for easing chronic muscle and joint pain.
Sleeping on your stomach maylead to neck pain. It may also place some strain on the shoulder and upper back muscles. Pressure on nerves in the arms or hands may lead to problems.
It may be harder to breathe with the body’s weight pressing down on the lungs and limiting the motion of the rib cage anddiaphragm, which sits just below the lungs.
How to Sleep Despite Neck or Back Pain
5
Upright
Life Boat / The Image Bank / Getty Images
Finally, it is possible to sleep with the head raised above the body. This can be done in a recliner, for example. Asleeping wedge pillowmay also raise the head during sleep.
Raising the head during sleep prevents collapse of the airway, and this may diminish the risk of snoring and the problems associated with sleep apnea. If positioned properly, it may also be possible to relieve pain.
It is nearly impossible to change positions during sleep. You can’t sleep laterally very well with the head raised at an angle at night, and it’s not possible to sleep in a prone position. Any problems with sleeping on your back may still happen, especially if mouth breathing occurs.
6
Other Considerations
ZenShui / Alix Minde / Getty Images
When choosing the best position for sleep, Consider the role of joint pain, sleep apnea, and any other conditions that you have.
Be sure to think about your head and neck as much as the rest of your body. A slightly extended neck may improve breathing.
It is normal to wake from sleep to change position, even if you don’t remember it. For the best sleep, allow some flexibility in your sleep positions.
Reasons for Poor Quality Sleep and How to Fix Them
Summary
Getting a good night’s rest is important to health and well-being, but sometimes the position you choose to sleep in can cause or worsen breathing problems (such as sleep apnea), oraggravate back and neck pain. If this is the case, you may want to try to sleep in a different position.
Neck Pain From Sleeping: How to Wake Up With Less Pain
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.UptoDate. Patient education.Edema (swelling).American Academy of Pediatrics.Reduce the risk of SIDS & suffocation.Johns Hopkins Medicine.Choosing the best sleep position.Keck Medicine of USC.The best—and worst—sleep positions for back pain.Zhang Z, Jin X, Wan Z, et al.A feasibility study on smart mattresses to improve sleep quality. Chen X-J, ed.Journal of Healthcare Engineering. 2021;2021:1-12. doi: 10.1155/2021/6127894Additional ReadingFerrer-Lluis I, Castillo-Escario Y, Montserrat JM, et al.Sleepos app: an automated smartphone application for angle based high resolution sleep position monitoring and treatment.Sensors. 2021;21(13):4531. doi: 10.3390/s21134531Gottlieb LA, Blanco LS, Hocini M, et al.Self-reported onset of paroxysmal atrial fibrillation is related to sleeping body position.Front Physiol. 2021;12:708650. doi: 10.3389/fphys.2021.708650
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.UptoDate. Patient education.Edema (swelling).American Academy of Pediatrics.Reduce the risk of SIDS & suffocation.Johns Hopkins Medicine.Choosing the best sleep position.Keck Medicine of USC.The best—and worst—sleep positions for back pain.Zhang Z, Jin X, Wan Z, et al.A feasibility study on smart mattresses to improve sleep quality. Chen X-J, ed.Journal of Healthcare Engineering. 2021;2021:1-12. doi: 10.1155/2021/6127894Additional ReadingFerrer-Lluis I, Castillo-Escario Y, Montserrat JM, et al.Sleepos app: an automated smartphone application for angle based high resolution sleep position monitoring and treatment.Sensors. 2021;21(13):4531. doi: 10.3390/s21134531Gottlieb LA, Blanco LS, Hocini M, et al.Self-reported onset of paroxysmal atrial fibrillation is related to sleeping body position.Front Physiol. 2021;12:708650. doi: 10.3389/fphys.2021.708650
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
UptoDate. Patient education.Edema (swelling).American Academy of Pediatrics.Reduce the risk of SIDS & suffocation.Johns Hopkins Medicine.Choosing the best sleep position.Keck Medicine of USC.The best—and worst—sleep positions for back pain.Zhang Z, Jin X, Wan Z, et al.A feasibility study on smart mattresses to improve sleep quality. Chen X-J, ed.Journal of Healthcare Engineering. 2021;2021:1-12. doi: 10.1155/2021/6127894
UptoDate. Patient education.Edema (swelling).
American Academy of Pediatrics.Reduce the risk of SIDS & suffocation.
Johns Hopkins Medicine.Choosing the best sleep position.
Keck Medicine of USC.The best—and worst—sleep positions for back pain.
Zhang Z, Jin X, Wan Z, et al.A feasibility study on smart mattresses to improve sleep quality. Chen X-J, ed.Journal of Healthcare Engineering. 2021;2021:1-12. doi: 10.1155/2021/6127894
Ferrer-Lluis I, Castillo-Escario Y, Montserrat JM, et al.Sleepos app: an automated smartphone application for angle based high resolution sleep position monitoring and treatment.Sensors. 2021;21(13):4531. doi: 10.3390/s21134531Gottlieb LA, Blanco LS, Hocini M, et al.Self-reported onset of paroxysmal atrial fibrillation is related to sleeping body position.Front Physiol. 2021;12:708650. doi: 10.3389/fphys.2021.708650
Ferrer-Lluis I, Castillo-Escario Y, Montserrat JM, et al.Sleepos app: an automated smartphone application for angle based high resolution sleep position monitoring and treatment.Sensors. 2021;21(13):4531. doi: 10.3390/s21134531
Gottlieb LA, Blanco LS, Hocini M, et al.Self-reported onset of paroxysmal atrial fibrillation is related to sleeping body position.Front Physiol. 2021;12:708650. doi: 10.3389/fphys.2021.708650
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