Which Side Should You Sleep On? Pros and Cons Explained

You crawl into bed after a long day, ready to drift off. But then the question hits you: which side should you sleep on? It seems like a simple choice, but your sleeping position can make a big difference in how you feel in the morning.

We spend about a third of our lives sleeping, yet many of us never think about our posture during those hours. If you have ever woken up with a stiff neck, a sore back, or raging heartburn, your sleep positions could be the culprit. You might be surprised to learn what your body is doing while you are dreaming.

Let’s finally get an answer to which side should you sleep on. The goal is not to find one perfect position for everyone. It is about finding the best one for you so you can improve your sleep quality.

The Great Debate: Left Side vs. Right Side

The argument over left versus right side sleeping is probably the most common one. You may have heard strong opinions either way. This debate is not just an old wives’ tale; there is some real sleep science behind the recommendations.

The reason one sleeping position offers more potential benefits than another comes down to human anatomy. Your organs are not arranged symmetrically inside your body. The specific location of your stomach, heart, and major blood vessels influences how your body functions overnight.

The Case for Sleeping on Your Left Side

For most people, left-side sleeping appears to be the winner for overall well-being. It offers a surprising number of benefits that can help your body run more smoothly while you rest. It is often called the healthiest sleep position for good reason.

One of the biggest advantages relates to your digestive system. Because of the stomach’s shape and its placement in your abdomen, lying on your left side can reduce symptoms of acid reflux. This position uses gravity to keep stomach acid where it belongs, which helps prevent it from moving up your esophagus and causing you to experience heartburn.

If you suffer from gastroesophageal reflux disease, also known as GERD, this small change can provide significant pain relief. This sleeping position offers a natural way to manage symptoms without medication. Many people with gastrointestinal issues find comfort with this simple adjustment.

This position may also give your heart a little break. Your body’s largest artery, the aorta, arches to the left as it carries oxygenated blood from your heart to the rest of your body. Sleeping on your left side allows gravity to improve blood flow, making it easier for your heart to pump effectively.

There is even evidence that left-side sleeping boosts your lymphatic system. This network is a crucial part of your immune system, helping to clear waste and toxins. Since the thoracic duct, the main lymphatic vessel, drains on the left side, this position may improve its efficiency and even support brain health by clearing waste from the brain.

If you are pregnant, your doctor has likely told you to sleep on your left side. The American Pregnancy Association recommends it because this position increases the amount of blood and nutrients that reach the placenta and your baby. This is a clear benefit pregnant women should not ignore for their own well-being and their baby’s.

Furthermore, sleeping on the left side keeps the growing uterus from putting pressure on your liver, which is on your right side. This helps improve circulation for both mother and child. This position offers the best support during the later stages of pregnancy.

When Sleeping on Your Right Side Might Be Better

This does not mean the right side is always wrong. For certain individuals, the right side might actually feel better and have some specific advantages.

Some research from sleep medicine suggests that people with certain heart conditions, like congestive heart failure, may naturally prefer sleeping on their right side. This might be because sleeping on the right side can slightly lower heart rate and blood pressure by reducing pressure on the heart.

However, it is vital to speak with your doctor or a sleep medicine specialist if you have a pre-existing health condition. They can provide personalized advice based on your medical history. For most of us, the evidence supporting left-side sleeping is a bit stronger for overall sleep health.

But What About Sleeping on Your Back?

Moving on from the side-sleeping debate, we have another major contender: sleeping on your back. If you do not struggle with specific health issues like snoring or obstructive sleep apnea, this might be the champion of sleeping positions. It is all about maintaining excellent spinal alignment.

Sleeping on your back is the best position for spine health. It allows your head, neck, and spine to rest in a neutral position. This reduces unnecessary pressure on your back and neck, preventing you from waking up with aches and chronic pain.

To make it even better, try placing a small pillow under your knees. This helps maintain the natural curvature of your lower back, offering more support and pain relief. You can say goodbye to a lot of morning stiffness this way.

There are cosmetic benefits, too. Back sleeping means your face is not pressed against a pillow all night long. This can help reduce sleep lines and wrinkles over time, and it keeps your skincare products on your face instead of your pillowcase.

But back sleeping is not perfect for everyone. It is notorious for making snoring and obstructive sleep apnea worse. When you are on your back, gravity can cause your tongue to fall backward and partially block your airway, leading to loud noises and dangerous pauses in breathing.

For people with sleep apnea, this position can be risky because it makes it harder for the airway to stay open. A doctor’s diagnosis is necessary if you suspect you have this condition. For these individuals, sleeping on the side is the preferred and safer option.

The One Position Most Experts Say to Avoid

We have talked about the good and the okay, so now let’s discuss the bad. If there is one position that most sleep specialists and chiropractors agree you should avoid, it is sleeping on your stomach. It might feel cozy at first, but it can lead to many problems down the road.

Think about what stomach sleeping does to your spine. It is nearly impossible to keep your spine in a neutral position when you are lying on your stomach. This can cause spinal misalignment, strain your back, and increase pressure on your muscles and joints.

Then there is your neck. To breathe, you have to turn your head to one side for hours. Imagine holding that pose while you are awake; you would be in pain pretty quickly. This sustained twist can lead to serious neck problems and chronic pain over time.

The only small benefit is that it can sometimes open your airway and reduce snoring. However, the severe strain on your neck and spine almost always makes it a bad choice. Breaking the stomach-sleeping habit can be one of the best things you do for your long-term health.

Which Side Should You Sleep On?

Sometimes you just need to see all the information laid out simply. This little table breaks down the main points for each sleeping position. It is a great reference to help you decide what might work for you.

Sleep Position	Best For	Worst For
Left Side	Digestion, heartburn, heart health, pregnancy, and circulation.	Can cause shoulder pain without proper pillow support.
Right Side	People with certain specific heart conditions.	May worsen heartburn and acid reflux disease.
Back	Spinal alignment, neck pain prevention, and reducing wrinkles.	Snoring, sleep apnea, and some types of lower back pain.
Stomach	Slightly reducing snoring for some people.	Neck pain, back strain, and overall spine health.

Enhancing Your Position for Better Sleep

Choosing a better sleeping position is a great first step, but you can further enhance your sleep quality by optimizing your setup. The right pillows and mattress make a world of difference. Your goal should be to maintain the natural curvature of your spine all night long.

For side sleepers, a firmer pillow that fills the space between your ear and shoulder is crucial to keep your neck aligned. You should also place a pillow between your knees to keep your hips aligned and prevent your top leg from pulling your spine out of alignment. This small adjustment can relieve pressure on your lower back and hips.

Back sleepers need a thinner, contoured pillow that supports the curve of the neck without pushing the head too far forward. The mattress surface should be firm enough to support your back. A pillow under the knees is highly recommended to reduce strain on the lumbar spine.

Even if you are trying to quit stomach sleeping, a very thin pillow or no pillow at all is best to avoid craning your neck. If you cannot break the habit, placing a pillow under your pelvis can help improve your spinal alignment slightly. The best solution, however, remains transitioning to a different position.

Tips for Training Yourself to Sleep in a New Position

So, you have read all this and realized your go-to stomach sleeping is not doing you any favors. But how do you actually change a habit you have had your whole life? It is not easy, but it is possible with a little patience and a few tricks.

Pillows are your new best friends. If you want to switch from your back to your side, a body pillow is a game-changer. Hugging a pillow designed for side sleepers can make the position feel more natural and prevent you from rolling over.

If you are trying to become a back sleeper, put pillows on either side of you to create a “fort.” This physical barrier can stop you from turning in the night. Remember that a pillow under your knees is also a must for comfort and to support your spinal alignment.

To train yourself to sleep on your side and avoid your back, you can try the old tennis ball trick. It sounds strange, but some people find success by sewing a tennis ball onto the back of an old pajama shirt. When you roll onto your back, the discomfort will prompt you to turn back to your side without fully waking up.

Remember to be patient with yourself. You are trying to undo years, maybe even decades, of habit. It might take several weeks to get used to a new position, but the long-term benefits for your sleep health are worth the effort.

Frequently Asked Questions

Let’s address some common questions about sleeping positions.

What is the healthiest sleep position overall? For most people, back sleeping is best for spinal health, while left-side sleeping offers the most systemic health benefits, especially for digestion and circulation. Both are excellent choices compared to stomach sleeping.
How can I relieve shoulder pain from side sleeping? Shoulder pain is a common complaint. Make sure your pillow is thick and firm enough to keep your head and neck aligned with your spine. Also, try not to sleep directly on your shoulder joint; lean slightly forward or backward to relieve pressure.
Which position is best for people with gastroesophageal reflux disease? Left-side sleeping is highly recommended for anyone with GERD or who tends to experience heartburn. Gravity helps keep stomach acid from traveling up the esophagus, providing natural relief.
Why is left-side sleeping recommended during pregnancy? This position improves blood flow to the placenta, delivering more oxygen and nutrients to the baby. It also prevents the uterus from compressing the liver and the inferior vena cava, a major vein that carries blood back to the heart.

Conclusion

Back to the big question: which side should you sleep on?

As you can see, the answer depends on your personal health needs and what you find most comfortable.

For the majority of people, sleeping on the left side or on your back offers the most significant health benefits, from improving digestion to protecting your spine.

Remember, left-side sleeping aids your internal organs, while back sleeping excels at maintaining alignment. Stomach sleeping, on the other hand, is best avoided due to the strain it places on your neck and back.

Ultimately, listening to your body is the final step in knowing which side you should sleep on. Experiment with different positions and pillow setups. The goal is to find the sleeping position that helps you wake up feeling refreshed, pain-free, and ready to take on the day.

Check out our other articles for the very latest Sleep Under Cover content.

Farnaz Kia