The Search for the Most Restful Sleep Position
Most of us sleep curled up, flat on our backs, sprawled on our stomachs, or snuggled on our sides… but which of these actually benefits your body the most? If you’re haunted by morning pains or the feeling you’ve lost a wrestling match in your sleep, you’re not alone. As sleep medicine specialist Shelby Harris told Popular Science:
“One of the main reasons people don’t sleep well is often simply because they pick the wrong position.”
Shelby Harris explains that if you regularly feel aches when you wake up, it might be time to reconsider your go-to sleeping posture. According to her, the top contender is lying on your back.
“Only 8% of people sleep on their backs, but this is actually the best position for letting your body really rest. It helps avoid acid reflux and eases pressure on the neck and spine.”
If you want to give back-sleeping a shot, Harris suggests you can train yourself to do it—place a pillow on each side of your body and slip one under your knees for stability, keeping you from involuntarily rolling over mid-dream. Of course, this requires staying relatively still while you sleep, which isn’t exactly common (good luck to the restless among us). Another plus, she notes: “You won’t wake up with your cheek creased by your pillow.”
Is There a Miracle Position? Not So Fast…
But it’s not one-size-fits-all. Caroline Rome, a Paris-based sleep specialist and expert in sophrology (a relaxation discipline popular in Europe), offers another point of view:
“There is no miracle position. Sleep quality depends on many factors, from genetics to mattress quality. Still, it’s been scientifically proven that sleeping on your side helps clear the brain: it eliminates cardiovascular, lung, and brain toxins.”
However, Rome warns that side-sleeping isn’t recommended for those prone to acid reflux—often a result of accumulated stress throughout the day. If you have a sensitive stomach, sleeping on your back can be wiser, she admits.
Stomach or Fetal: The Positions to Approach With Caution
Some folks swear there’s nothing more liberating than planting their face in the pillow and dozing off on their stomach. While it might feel cozy, physical therapists and osteopaths tend to shake their heads at this choice:
- Stomach-sleeping can strain the muscles involved in swallowing and affect the trachea.
- Pressure on the chest restricts its ability to expand properly, potentially making breathing a little more of a workout than necessary.
And don’t forget your neck! Sleeping on your stomach means your head is turned to one side, which can put the spine in a twist. Your back arches, your vertebrae get misaligned, and before you know it, you’re waking up sore. Experts say if you insist on this position, opt for a firm mattress and a fairly flat pillow to minimize the contortions.
The Most Popular Isn’t Always the Best Fit
Now, what about the fetal position—the classic curl-up? It may be the nation’s most common way to sleep, but it doesn’t suit everyone. In this position, your spine loses its natural curve and hunches forward. The chest can’t expand fully because your body is tightly tucked in. What to do if you’re a die-hard fetal sleeper? Try bending one leg and stretching the other out to ease pressure on your pelvis. It’s a small change, but your back will thank you come morning.
Ultimately, there’s no single sleep position that suits absolutely everyone. But knowing the pros and cons of each can help you tweak your habits for a better, more restful night—so maybe tomorrow morning, you’ll finally hop out of bed instead of groaning!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
