April 29, 2026
6 Tips for Avoiding High Blood Pressure
Health Profile
Sleep is essential for you to function properly and for your body to recover and heal. If you tend to experience pain in your body when you wake up—including in your neck, back, lower back, or hips—it’s important that you get a good night’s sleep. But it’s a problem if the way you sleep is contributing to the pain. There is therefore broad agreement that you should not sleep on your stomach, and that it is actually best to sleep on your side or back.
As mentioned, sleeping on your stomach is not a good sleeping position, as it can cause pain when you wake up. In fact, it is recommended that you break the habit, even though it can be very difficult to change your sleeping habits. Lying on your stomach is generally not good for your internal organs or intestines, as it puts a lot of pressure on them, and you may experience pain in your ribs after sleeping. In addition, it is bad for your neck because you twist it into an awkward position to make room for your head. This also causes your neck to snap backward, which can lead to tension and pain. Sleeping on your stomach is also bad for your back. This position creates a significant curve that strains your back and can cause pain.
We spend a third of our lives sleeping or resting, so it’s important to choose a sleeping position that helps your body recover physically. A proper sleeping position can relieve pressure on your spine, while an unhealthy position can increase pain or stiffness in your back, arms, or shoulders, all while contributing to lower sleep quality.
The best sleeping position is one that promotes a natural line from your hips all the way up to your head. What that looks like for you depends on your personal health and what you find comfortable.
That said, some sleeping positions are considered healthier than others. Specifically, sleeping on your side or on your back is considered more beneficial than sleeping on your stomach. In these sleeping positions, it’s easier to keep your spine supported and aligned, which relieves pressure on the spinal cord and allows your muscles to relax and recover.
But if sleeping on your stomach feels comfortable to you, don’t feel pressured to change it. You can minimize your risk of pain and improve your spinal alignment with the right mattress and pillow.
Different sleeping positions offer different benefits that may be helpful if you’re dealing with back pain, pregnancy, allergies, acid reflux, or another health condition. In these cases, it may be worth trying a new sleeping position to help you get a more restful night’s sleep. In one study, a group of adults with back pain were trained to sleep on their backs or sides. They experienced significant pain relief in just four weeks.
It takes time to get used to a new sleeping position, but it is possible. Be patient with yourself and use pillows to help your body adjust to the new position.
More than 60% of people sleep on their side, with men spending more time on their side each night than women. As children, we spend our nights sleeping in all positions equally, but in adulthood, a clear preference for side sleeping emerges. The flexibility of our spine decreases as we age, which can make the side sleeping position more comfortable for older adults.
Sleeping on your side offers several benefits. It promotes proper spinal alignment and is the sleeping position least likely to cause back pain, especially when supported by pillows. Sleeping on your side can also reduce heartburn and snoring, making it a better sleeping position for people with sleep apnea or acid reflux.
Sleeping on your side can be particularly beneficial for:
Experts recommend that pregnant women sleep on their side with their knees bent. This sleeping position relieves pressure on the growing abdomen. The left side is particularly recommended because it prevents pressure on the liver and facilitates healthy blood flow to the fetus, uterus, kidneys, and heart.
If you feel uncomfortable sleeping on your left side during pregnancy, you can switch to your right side from time to time to relieve pressure on your left hip. You can also relieve tension by placing pillows under your stomach, between your legs, and at the small of your back.
Do you get back pain at night? The best sleeping position for lower back pain is also on your side, with a pillow or blanket between your knees. For people with neck or other back pain, sleeping on your side can also help relieve their symptoms.
Choose a pillow with a thickness that matches the distance between your neck and shoulder. A thicker pillow will keep your neck aligned with your spine while you sleep on your side, preventing pain and stiffness while maintaining proper alignment.
This sleeping position is not recommended for:
Sleeping on your side can cause soreness or stiffness in your shoulders, so it’s a good idea to change positions occasionally and use the most suitable pillow and mattress. Make sure your mattress is soft enough to allow your hips and shoulders to sink in deeper than your mid-spine.
Some research also suggests that you may develop a few more wrinkles on your face if you sleep on your side, as your face is pressed against the pillow, which stretches and compresses the skin.
Sleeping on your back is the second most popular sleeping position. And there are many benefits. When you lie flat on your back, it’s easy to keep your spine aligned and distribute your body weight evenly, which prevents potential neck or back pain. Sleeping on your back can also relieve a stuffy nose or allergies.
Sleeping on your back is also good for your skin. Since you’re lying face up, there’s no pillow or mattress pressing against your face and contributing to wrinkles.
Sleeping on your back can be particularly beneficial for:
Sleeping on your back is not recommended for:
Pregnant women
If you snore or have sleep apnea
For people who snore or have sleep apnea, sleeping on your back is the worst position. More than half of people have positional sleep apnea, which means their symptoms worsen when they lie on their back. So if your partner snores, it might help to nudge them so they change their sleeping position.
While some people find relief when sleeping on their backs, others find that it increases their back pain. Depending on how firm your mattress is, a small gap may form between your lower back and the mattress surface, which can lead to uncomfortable tension in the lower back and pain upon waking. You can solve this by placing a thin pillow in that area, or by placing a pillow under your knees instead. Either way, you’ll relieve pressure while supporting the natural curve of your spine.
Pregnant women are advised not to sleep on their backs, because a growing baby can put pressure on the heart and thus impair its pumping ability.
People with acid reflux or heartburn should also avoid sleeping on their backs, as their condition worsens in this sleeping position and can begin as early as one minute after switching from a side-lying to a supine position.
Finally, as we get older or gain weight, it becomes harder to breathe while lying on our backs because of the pressure of gravity on the body. Switching to a side-lying position may be a better option for heavier and older people.
Sleeping on your stomach is the least popular sleeping position. Research suggests that we spend less than 10% of our night sleeping in this position. However, sleeping on your stomach does have some benefits. The stomach-sleeping position can actually help alleviate snoring by opening up your airways. However, your ribs have to work against gravity to breathe in this position, which can force you to use more
energy, thereby making your sleep less restful.
Sleeping on your stomach has several drawbacks and is not recommended for most people. In particular, the following people should avoid sleeping on their stomachs:
Sleeping on your stomach provides the least back support of all sleeping positions and increases pressure on the spine, which can sometimes cause pain upon waking. To sleep on your stomach, you must sleep with your head turned to one side, which will inevitably twist your neck and head out of alignment with the rest of your spine. If your mattress isn’t firm enough, your stomach and hips will sink into the mattress, which can stretch your spine out of alignment. This type of asymmetrical sleeping position can negatively affect your spine over time.
In addition, sleeping on your stomach can contribute to wrinkles on your face, as your face is pressed against the pillow or the surface of the mattress.
The best sleeping position is the one that allows you to enjoy a restful night of uninterrupted sleep and wake up in the morning feeling refreshed, without any stiffness or pain. If that roughly describes your current sleeping position, you shouldn’t change anything. If, on the other hand, you think a new sleeping position could improve your sleep, try a different one. Be patient and use the strategies mentioned above to help yourself adjust to a new sleeping position, so you minimize body aches when you wake up.
Although your sleeping position can significantly improve your sleep, you should still make getting enough sleep a priority. Sleep quality is one thing, but the amount of sleep you get is also crucial to your health. Sleep boosts the immune system, enhances memory and creativity, and helps prevent stress, anxiety, and depression. A good night’s sleep contributes to a good life. In other words, good sleep is just as crucial to our well-being and happiness as a healthy diet and exercise.
Need more tips for a better night's sleep? Then read this post on 10 tips for a better night's sleep.
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