How well you sleep can be affected by the position you sleep in – whether that’s on your tummy, back or side (and which side).
How well you sleep can be affected by the position you sleep in – whether that’s on your tummy, back or side (and which side).
Sleeping in the right position for you means waking up feeling rested without any aches and pains after a night of undisturbed sleep. Sleeping in the wrong position can lead to stiffness and pain – in your back, neck, arms and legs – all of which leaves you feeling tired and unable to function in the day.
Read on to find out which sleeping positions may be causing you to lose sleep, and which could be the best sleeping position for you. Get ready to improve your chances of a full, uninterrupted night’s sleep so you’ll wake up feeling refreshed.
Going to sleep in the wrong position can put stress on your spine and increases your chances of
and having (when stomach acid travels up from your tummy towards your throat causing a burning sensation in your chest known as heartburn). Both of which can mean disturbed and poor quality sleep.Plus, bad postural habits where your spine is constantly thrown out of its natural alignment is not good for your body in the long-term. And if you’re pregnant, there are certain sleep positions which help to keep your blood flowing as your baby grows and may be more comfortable for you.
If you want to try out a new sleeping position, it’s important to realise that your body will need time to adjust. You can make things more comfortable with blankets or pillows and the strategies we discuss below, but you’ll need to be patient while your body gets used to the new position.
Find useful information on how much sleep you need and other areas of sleep with our .
Sleep experts agree that sleeping on your side is best for a full night’s sleep and for helping to relieve stress and strain on your spine. Side sleeping helps to correctly support and align your spine during the night, allowing your muscles to recover from the day’s strain while you sleep.
When we’re children, we tend to try out lots of different sleeping positions, but research shows that by the time we’re adults, around 60% of us prefer to sleep on our side. The older we get, the less flexible our spines become, which is why sleeping on your side may be more comfortable than other positions.
Experts also suggest sleeping on your left side if you can, as this side is thought to relieve pressure on your internal organs.
If you sleep on your side, curl your knees up to your chest and tuck your chin in, you’re sleeping in a foetal position, like a baby does in the womb – you may also be comfortable to put your arm under your pillow.
While studies have revealed that side sleeping is the most common position, researchers are yet to find out how many people specifically sleep in the foetal position.
What is known is that sleeping in the foetal position has the same benefits as side sleeping. But, if you tuck your chin down it can cause a painful head position and strain your neck.
And, like with all side lying positions, you may not want to sleep in a foetal position if you have shoulder pain, as the pressure you place on it throughout the night can irritate it. Try sleeping on your back instead while you heal.
If you’ve been trying to sleep on your side, but aren’t finding it comfortable:
Sleeping on your back is another popular position and one that’s backed by sleep experts. If you lie flat and have your arms relaxed by your sides, it helps your spine to align and spreads your weight evenly, helping prevent aches and pains.
Lots of people like sleeping on their back, but for some it can lead to more back pain. These tips can help prevent it:
Research suggests that less than 10% of our night is spent sleeping on our tummy, and it’s with good reason that stomach sleeping is the least popular position.
It gives your body less support compared to sleeping on your back or side and can put pressure on your spine, causing back pain. Sleeping on your tummy also forces you to sleep with your neck to one side, causing your neck to twist and come out of alignment with your spine. This can affect your spine over time, causing long-term back problems.
Sleeping on your tummy isn’t recommended for most people, particularly:
It can be really difficult to change your sleep position, so if you tend to sleep on your tummy, it’s important to use a suitable pillow and mattress so you can avoid aches and pains. Try these tips:
If you’ve tried changing your sleeping habits and are still finding it difficult to get to sleep, speak to a doctor, especially if it’s been a problem for a few months and is affecting your daily life, or you’re worried a sleep position could be causing or worsening certain symptoms.
You should also see a doctor if:
Lots of health conditions can stop you from getting a good night’s sleep, including the medicines used to treat them, so it’s important to see a doctor if you think your sleep is being affected by an underlying condition or medication. Poor sleep can also be caused by sleep disorders, such as
, or .If you’re not sure whether you need to see a doctor, you can use our Smart Symptom Checker to get information about your symptoms and recommended next steps, including self-care measures.
By
, Healthily Clinical Content Reviewer“Snoring is a common problem that can affect both your sleep and that of anyone sharing your bed. And if you sleep on your back, you’re more likely to snore. It might sound extreme but consider taping a tennis ball to the back of your neck to stop you rolling onto your back so that you can beat the snoring and get some much-needed sleep.”
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.