Best Sleeping Positions for a Good Night’s Sleep
Medically reviewed
Fetal position
On your side
On your stomach
On your back
Takeaway
Best sleep positions
Let’s face it. Sleep is a big part of our lives — even if we’re not getting eight hours — but there’s more to it than you might think. If you’re having problems getting enough sleep or have an injury, there’s more to it than laying down and catching some Zzz’s. Your sleep position plays a big role in your sleep quality, which means it might be time for you to switch it up.
Medically reviewed
Fetal position
On your side
On your stomach
On your back
Takeaway
Best sleep positions
Let’s face it. Sleep is a big part of our lives — even if we’re not getting eight hours — but there’s more to it than you might think. If you’re having problems getting enough sleep or have an injury, there’s more to it than laying down and catching some Zzz’s. Your sleep position plays a big role in your sleep quality, which means it might be time for you to switch it up.
Different sleep positions have different benefits. If you’re struggling with pain or other health issues, you might need to switch your sleep position in order to help manage it. And, while it might not be something you can do in one night, it can definitely be worth trying out.
Taking the time to gradually train yourself to sleep in a new position could be the secret to improving your sleep quality. However, if that’s something you aren’t comfortable with, don’t stress about it. You can also try modifying your favorite sleep position to make sure you’re getting the most out of it.
Every individual is different. What’s important is that you’re doing what works for your body and your sleep needs.
Fetal position
There’s a reason why this is the most popular sleep position. The fetal position has loads of benefits. Not only is it great for lower back pain or pregnancy, sleeping in the fetal position can help reduce snoring.
Unfortunately, sleeping in the fetal position does have a few downsides. Make sure your posture is relatively loose, otherwise your comfy position could limit deep breathing while you snooze. Also, if you have any issues with joint pain or stiffness, sleeping in a tight fetal position might leave you sore in the morning.
SLEEPING TIP
If you want to make the fetal position more comfortable, make sure your posture is loose and relaxed when you curl up. Keep your legs relatively extended, and you can even try sleeping with a pillow between your knees.Sleeping on your side
As it turns out, sleeping on your side is actually pretty good for you — especially if you’re sleeping on your left side. Not only can it help reduce snoring, it’s great for your digestion and might even reduce heartburn.
As the Cleveland Clinic explains, sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help reduce any unnecessary pressure on your back or joints. A pillow behind your knees may help support the natural curve of the back.
Plus, if you’re worried about keeping your skin looking fresh, sleeping on your back protects it from any pillow or gravity-induced wrinkles.
On the flip side, sleeping on your back can be difficult for anyone who struggles with snoring or sleep apnea. It can also be difficult for anyone who already struggles with back pain, which is why it’s important to make sure you’re properly supported.
SLEEPING TIP
If sleeping on your back, try sleeping with a pillow behind your knees to reduce back pain and relieve pressure on your spine. If you’re congested, you can also prop yourself up with an extra pillow to make breathing easier.
Plus, if you’re worried about keeping your skin looking fresh, sleeping on your back protects it from any pillow or gravity-induced wrinkles.
On the flip side, sleeping on your back can be difficult for anyone who struggles with snoring or sleep apnea. It can also be difficult for anyone who already struggles with back pain, which is why it’s important to make sure you’re properly supported.
SLEEPING TIP
If sleeping on your back, try sleeping with a pillow behind your knees to reduce back pain and relieve pressure on your spine. If you’re congested, you can also prop yourself up with an extra pillow to make breathing easier.
avoid excess caffeine
exercise regularly
establish a nightly schedule that helps you relax and prepare for sleep
Try keeping a sleep diary for a week or two. You can keep track of any patterns in your sleep habits — and sleep quality — so you can get a better look at what’s working versus what isn’t.
Remember, you don’t have to change your sleep position if you aren’t having any issues. Do what feels best for you. The most important thing is to make sure you’re waking up feeling rested and ready to go.
exercise regularly
establish a nightly schedule that helps you relax and prepare for sleep
Try keeping a sleep diary for a week or two. You can keep track of any patterns in your sleep habits — and sleep quality — so you can get a better look at what’s working versus what isn’t.
Remember, you don’t have to change your sleep position if you aren’t having any issues. Do what feels best for you. The most important thing is to make sure you’re waking up feeling rested and ready to go.