What is the healthiest sleeping position?

Key Points

• We develop a clear preference for sleeping positions as we get older.
• The best sleeping position depends on your own body.
• Side sleeping is the most popular position, followed by back and stomach.

The Soldier. The Starfish. The Log. The Coffin. The Skydiver.

You’d be forgiven for thinking these are the names of the latest TikTok dances, but they’re something much more universal. Introducing some of the most popular and comfy sleeping positions!

Have you ever asked yourself, ‘What is the healthiest sleeping position to give you a good night’s sleep?’ While there’s no one-size-fits-all answer, sleep experts have come to understand the pros and cons of each.

We spoke to CEO of the Sleep Health Foundation and healthylife Advisory Board member Dr Moira Junge, a registered practising Health Psychologist, about the benefits and drawbacks of sleeping on your back, stomach and side so that you can add a slice of knowledge into your sleep toolkit. So, get comfortable and let’s dive into the dreamy world of sleep positions.

Is there a best position for sleep?

As children, we tend to sleep on all sides equally, but we develop preferences as we get older. Most of us end up naturally sleeping on our sides, making it the most popular sleeping position. Lying on our backs is the second most popular, with sleeping on our stomachs coming in lucky last. But we also change positions frequently throughout the night, so rest assured that you may be sleeping on all sides!

So, which is best?

Well, it depends on who you ask. There’s no conclusive evidence that says one sleeping position is better than another.

“The answer will vary between people like sleep physicians, physios, chiropractors, osteopaths and mattress sellers,” says Dr Moira.

According to the Sleep Foundation in the US, the healthiest sleeping positions are on your side or back. Why? These positions may help support spinal alignment and take pressure off your muscles and tissues, allowing you to fully relax into sleep.

However, Dr Moira notes that we have little control over our sleeping position. Our body takes care of that while we sleep. In fact, one small sleep study found that, on average, participants changed position 55.69 times throughout the night!

“You can only control the position you fall asleep in,” she explains. “You might fall asleep on your back and wake up on your side.”

Ultimately, Dr Moira recommends sleeping in whatever position makes you feel comfortable and allows you to get the quality sleep you need.

“If lying on your stomach makes you comfortable and gives you a great relationship with sleep, then that’s a good thing,” she notes.

One exception to this is around snoring.

“There’s good scientific evidence to suggest that sleeping on your back may increase your chances of snoring and therefore your likelihood of having sleep apnea,” says Dr Moira.

If you’re finding that snoring is impacting your sleep cycle, it’s best to speak with your healthcare professional for advice.

Profile of a side sleeper

On average, people spend 54.1% of their total sleep time on their sides. Studies show that men and people aged 20–34 are more likely to switch positions during the night than women or people aged 35 and above.

Benefits for side sleepers include:

• healthy spinal alignment when correctly supported by bedding and pillows
• possible reduction of heartburn and snoring

Drawbacks for side sleepers include:

• potential tightness in the shoulders and neck

You may be able to mitigate the drawbacks of side sleeping by using comfortable and supportive bedding. This may include choosing a mattress with the right amount of give to allow your hips and shoulders to sink in, helping your spine align. Some people also find it helpful to place a pillow between their knees to help straighten the spine.

Profile of a back sleeper 

Sleeping on your back is the second most common sleeping position, with people spending an average of 37.5% of their sleep time on their backs.

Benefits for back sleepers include:

• healthy spinal alignment
• evenly distributed body weight
• an unlikeliness to cause neck or back pain
• potential to relieve congestion if propped up with pillows

Drawbacks for back sleepers include:

• not being suitable for pregnant women or people with sleep apnea or snoring
• the potential to exacerbate some types of back pain, gastroesophageal reflux or acid reflux

Profile of a stomach sleeper

Sleeping on your stomach is the least common position, with people spending an average of 7.3% of their night in this position.

Benefits for stomach sleepers include:

• opening up the airways to relieve snoring and sleep apnea

Drawbacks for stomach sleepers include:

• not being suitable for pregnant women, as it places pressure on the abdomen
• potentially increasing pressure on the spine, which may lead to neck or back pain

Neck and back pain may be mitigated by using the right bedding, such as a flat pillow or no pillow as well as a thin pillow under the hips to avoid sinking.

Want customised sleep advice?

The best sleeping position is the one that allows you to get a restful night’s sleep without pain. In most cases, you don’t need to change your sleeping position unless you’re uncomfortable or have been advised to do so by a healthcare professional. If you have questions about your sleeping position or are experiencing pain or discomfort during sleep, speak with a healthcare professional.

Related:

• How to sleep better | 5 tips from a sleep expert
• Why do we snore (and how can we stop)?
• 7 sleep aids for a restful night’s sleep

Dr Moira Junge, a healthylife Advisory Board member, is a registered practising Health Psychologist with the added specialty of sleep. She has been in private practice for over 20 years and is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.

Reviewed by the healthylife Advisory Board March 2023.