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We’ve all experienced periods of poor sleep, whether it’s due to stress, life changes or bad habits. But your preferred position can potentially affect the quality of your sleep, as well as your health during your waking hours.
Almost two-thirds of adults (opens in new tab) sleep on their left or right side. Curled up in a ball and falling into a deep sleep feels like one of the safest ways to get the 7 to 9 hours of sleep most adults need. But is sleeping on your side good for you? And does it matter which side you prefer?
We reached out to Guy Meadows (PhD), a sleep physiologist and co-founder of sleep school (opens in new tab)to discover the pros and cons of side sleeping – and also to learn which position is best for most people to fall at night.
What are the benefits of lying on your side?
Meet the expert
Dr. Guy Meadows is a sleep physiologist, with a PhD from Imperial College, London. He is also a co-founder of the Sleep School, which has helped more than 25,000 people recover naturally from insomnia. For more than 20 years, Dr. Meadows is committed to helping people with chronic insomnia and regularly attends, presents and teaches workshops.
There are many health benefits of side sleeping – mainly related to the mouth and breathing.
If you suffer from snoring or sleep apnea, this is the best position for an undisturbed night’s sleep for you and your sleeping partner. “[Side sleeping is] highly recommended for people who have heavy snoring or sleep apnea as it is a type of positional therapy; it helps keep the tongue out of the throat, which means your airways are clear so you can breathe better,” says Dr. Meadows.
For anyone who occasionally suffers from acid reflux, Dr. Meadows says sleeping on the left side is best, as Research shows (opens in new tab). If you sleep on your right side and experience acid indigestion or heartburn, stomach acid can back up into the lining of your esophagus, causing that uncomfortable, burning sensation.
“It’s better for digestion because our stomach is on the left side,” says Dr. Meadows, “Studies have shown that reflux is worse when we sleep on the left side. Although digestion slows down when we sleep, this process continues to work all through the night.”
What happens when you lie on your side?
While lying on your side to sleep is great for snoring and acid reflux, it won’t be as good for your back or spine alignment.
Dr. Meadows explains that sleeping on your side “can put pressure on the lower back. Because it pushes the spine out of neutral alignments, and so that increases the chance of aches and pains in the morning. This is especially true if you have your knees pressed against your body pressure, because your spine is no longer elongated, as it would be during the day.
What if you find this the most comfortable position, but your back starts to bother you? “Dropping a pillow between the knees is often a great way to relieve pressure on the lower back,” says Dr. Meadows, because it reduces strain on your spine and hips.
You also want to make sure you’re sleeping on one of the best mattresses for side sleepers, with support for your spine and cushioning along your hips and shoulders for pressure relief.
Should you sleep on your side when you are pregnant?
It is recommended to sleep on your side when you are pregnant – you will probably find it more comfortable, especially if your baby bump starts to grow.
Sleeping on your side allows more blood to flow directly to the baby. Research from individual studies – including this one in Sydney from 2015 (opens in new tab) – concluded that it was safer for women to sleep on their side, especially in the third trimester. Women who sleep on their backs, especially during the third trimester, have an increased risk of stillbirth, according to the study.
The best position is your chosen side, with your legs bent, but does it matter which side?
According to dr. Meadows: “Pregnancy research shows that sleeping on your left side increases blood flow from the mother to the baby, although, interestingly, a review (opens in new tab) came out in 2019 and they analyzed all the data and found no difference between the two parties. So it’s really a matter of preference.”
Why do some of us lie in the fetal position?
Sleeping on your side, in the fetal position, as we did in the womb, is a popular position – especially among people with insomnia. Dr. Meadows says this has to do with safety:
“People like to be put in a ball – probably because there’s that sense of safety or security. Our ability to be aware of what is going on is fundamental to our survival.”
“We know there are many reasons why insomnia keeps people awake – one is that they have learned to associate the night with danger. So there is definitely a connection to being in a fetal position in the womb.”
What is the best position to sleep in?
Sleeping on your side can be bad for your lower back, but it can help people with acid reflux or even more serious conditions like sleep apnea. However, if you don’t have any of these problems, sleeping on your back is the healthiest position for your overall health and spine.
Sleeping on your back, which some find uncomfortable, keeps your spine aligned and gives you the most restful sleep. Sleeping on your stomach is said to be the least healthy position, as it will create a natural curve in your back over time. For most of us, most of our weight is in our stomachs.
Dr. However, Meadows says that comfort is always key. “Unless there is an urgent medical condition, I would choose to sleep in whatever position you find most comfortable.”
It’s critical to sleep on the best mattress for your preferred sleeping style, as that will ensure you get the support and pressure relief you need in the right places. Alternatively, you can buy a mattress topper to make your current bed as comfortable as you need it to be.
Finding the best pillow for your dominant sleeping position is also key to a good night’s sleep. You can take this simple test to find out if you’re sleeping on the wrong pillow.