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Know About the Best Sleeping Positions

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Update: July 9, 2023
7 min read

Written by

Rahul Upadhyay
Content Writer
Sleeping Position

When you curl under your covers each night, you immediately take your favourite sleeping position without giving it a second thought. But did you know that sleep positions have a direct impact on your sleep quality? Each sleeping position comes with its advantages and disadvantages. Therefore, you must switch positions if you are experiencing any health disorder, pain, or discomfort. Today, Sleep Guides India brings you everything you must know about the best sleeping positions. Read ahead! 

First, let’s look at the three most common sleeping positions and grasp their pros and cons! 

Sleeping on Your Side

Which is the healthiest sleeping position? It is believed that sleeping on the side can benefit you and aid proper body alignment. In fact, sleeping on your side can help you with your back pain.

Men spend more time sleeping on their side compared to women. It is one of the good sleeping positions for people suffering from heartburn. Some of the other advantages of sleeping on your side are:

  • It reduces snoring associated with obstructive sleep apnea 
  • It offers better gut health and improves digestion 
  • Sleeping on the side strengthens the lymphatic system
  • It can be beneficial for your heart 
  • Side sleeping is ideal for pregnant women

Are There Any Drawbacks to Sleeping on Your Side?

The main drawback of sleeping on your side is that it can cause shoulder pain. Here, the shoulder tends to dig into the mattress and gets pushed towards your neck, leading to shoulder pain.

Is One Side Better Than the Other?

The best side to sleep on is the left side. However, you can choose any side to combat sleep apnea or back pain. In fact, instead of sticking to just one position throughout the night, ensure you keep switching it to avoid any pain. 

Sleeping on Your Back

Sleeping on your back is one of the most common positions, which is also said to offer several benefits. Lying flat on the back can maintain the body’s alignment and distribute your weight reducing risks of pain. 

Best Sleeping Position for Back Pain

Best Sleeping Position For Back Pain
Xxx Best Sleeping Position For Lower Back Pain 2

One of the best sleeping positions for back pain is sleeping on your back with a pillow placed underneath your knees. Or you can also lie down in a reclined position so the pressure on the spine goes down. 

Best Sleeping Position for Neck Pain

Xxx Best Sleeping Position For Neck Pain 2 1
Xxx Best Sleeping Position For Neck Pain 2 1

Sleeping on your back and using a round pillow is excellent for neck pain relief as it supports the neck’s natural curve. 

Are There Any Drawbacks to Sleeping on Your Back?

The back sleeping position is not recommended for:

  • Pregnant Women 
  • People suffering from sleep apnea or snoring 
  • Overweight adults 
  • People prone to acid reflux or GERD
  • If your back pain worsens after you sleep on your back

Sleeping on Your Stomach

Is sleeping on your stomach bad? Sleeping on your stomach is not popular and is also not the best for your health. That being said, it comes with a few benefits, such as help reduce snoring in people suffering from sleep apnea. Sleeping on your stomach puts pressure on the spine and makes it challenging to keep a neutral position. It can also lead to spine stress, which can occur in any body part. Here, parts of your body tend to fall asleep, and you may also experience tingling or numbness. 

What are the Drawbacks of Stomach Sleeping?

Since stomach sleeping doesn’t maintain spinal alignment and leads to stress, people suffering from back and neck pain must avoid this position as it can aggravate the condition. Also, it is not suitable for pregnant women. 

How to Sleep Better on Your Stomach

If the stomach sleeping position is the only position that offers you the necessary comfort, you can try some of the tips given below:

  • You can use a thin pillow or no pillow at all because the flatter the better
  • You can use a thin pillow under your pelvis to ensure a neutral spine alignment 
  • Always stretch in the mornings 

Different Sleeping Positions and Their Impact on Health

Now that you are well aware of all the common sleeping positions, let’s take a look at other different sleeping positions and find out the best way to sleep.

1. Fetal

Best Sleeping Positions-Fetal

The fetal position is a side sleeping position where you curl your legs and bend your knees towards your chest. The Fetal is an excellent position for people suffering from lower back pain and snoring. It is also a beneficial position for pregnancy. However, it has its downsides. If the posture is too tight, it can lead to difficulty in breathing and can even lead to joint pain and stiffness. 

2. Log

Best Sleeping Positions-Log

Log position is when you sleep on your side with your hands placed on your sides. Only a few people prefer this sleep position and it is associated with sleepwalking. It is also a great position to combat sleep apnea and helps prevent neck or back pain since it maintains spinal alignment. 

3. Freefall

Best Sleeping Positions-Freefall

As the name suggests, freefall is a sleep position where you look like you are freefalling from the skies. Here, you lay on your stomach and tuck your hands under the pillow. While it may feel cosy initially, this position can lead to back or neck pain. However, if you want to make it work, just like with stomach sleeping, make sure you use a thin pillow to keep the spinal alignment intact or use a pillow under your pelvis for the same. 

4. Soldier

Best Sleeping Positions-Soldier

Here, you lay down flat on your back with your arms sternly placed on your side. This position can lead to snoring. Now, snoring is something that almost half of adults experience. And snoring can be bothersome for your partner and can be the reason for disturbed sleep. This is because it can thicken the carotid artery, whose responsibility is to deliver blood to the brain and face. Also, this position is not the best for people suffering from sleep apnea since it leads to shallow breathing and can hamper your sleep. 

5. Starfish

Best Sleeping Positions-Starfish

This is a sleep position where you sleep on your back with your legs and hands spread apart, almost resembling a starfish! While this position can help reduce acid reflux, it can also lead to snoring and worsen your sleep apnea.

6. Log Roller 

Best Sleeping Positions-Log Roller

Here, you first take a log sleep position and extend your legs towards the arms. Also, your arms are neatly tucked at your side and can be great for back or neck pain.

7. The Yearning Dreamer 

Best Sleeping Positions-Yearning Dreamer

In this position, you sleep on your side, and they are outstretched in front of you. Just like the log roller, this is an excellent position for your back and supports your spine’s natural curve.

Best Sleeping Position for Pregnancy

When you are pregnant, getting a good night’s rest can become a tad difficult. Some women experience leg cramps and backaches due to the weight they carry, while some experience vivid dreams and may also go through bouts of stress, which is quite common. Therefore, having a proper sleep position to help you enjoy a good night’s rest becomes necessary. 

For pregnant women, sleeping on the side can be a great position as it is comfortable, easy to get up, and doesn’t put too much strain on the back. It also keeps your heart happy because when you sleep on the side, your baby’s weight doesn’t put too much strain on the large vein and can easily carry blood from the heart to your feet. 

If you are new to sleeping on the side, you can always experiment with pillows to ensure they are comfortable. In fact, you can also use a bunched-up pillow or rolled-up blanket on your back to help relieve some pressure. 


The best sleep position is the one that gives you restful and uninterrupted sleep every night. The position you choose must ensure that you wake up full of energy and minus any aches or pains. So, if your current sleep position does all this, you don’t have to go for a change. However, transition slowly if you think a new sleep position can help you out. Maybe start with the new sleeping position during your naps and then move ahead from there. 


What is the proper way to sleep? 

Sleeping on your side or your back can be great for you. It helps support your spine properly and removes the pressure from your spine tissues so you can relax and enjoy a good night’s sleep.

Which sleep position is best for the heart? 

Sleeping on your right side can be beneficial for your heart. 

Should I wear a bra to bed? 

It’s totally up to you. If sleeping with your bra keeps you comfortable, you can go for it. Remember, wearing a bra doesn’t make your breasts perkier, and not wearing one doesn’t make them saggy. 


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Written by

Rahul Upadhyay
Content Writer
10 years of experience as a content writer Previously worked as a copywriter for a health journal Ability to write in a variety of formats, including articles, white papers, and clinical trial summaries

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