Is There a “Best” Sleep Position?

In a 1971 song, John Lennon asked, "How do you sleep at night?"

Occasionally, a person might answer, “like a baby,” but many people have trouble falling or staying asleep, especially as they get older. When that happens, we consider what we had to eat or drink the night before, or if the room was cool enough, but how often do we think about our sleep position?

One study in Denmark found that, on average, 55% of people sleep on their sides, 38% on their backs and 7% on their bellies. In addition, the older a person is, the more time they spend sleeping. But does the position you snooze in really matter?

It depends.

For people who suffer from back pain, sleep apnea and gastroesophageal reflux disease (GERD), side sleeping can stop snoring, ease pain and reduce acid reflux. However, you also should:

• Make sure your pillow is thick enough to keep your neck and spine at the same level.
• Snooze in the fetal position with your legs bent and aligned. One leg should support the other, and your spine should not be twisted.
• Sleep with a pillow between your knees to align your spine and keep pressure off your hips.
• Sleep on your left side, especially if you have GERD, to decrease pressure on your internal organs and reduce heartburn symptoms.

Despite these benefits, side sleeping isn't for everyone. According to one study, people with nasal congestion, as well as neck, shoulder or lumbar spinal pain can significantly reduce their discomfort by sleeping on their backs for as little as four weeks.

The experts do agree, however, that lying prone (on your stomach) is the most unhealthy sleep position and could lead to poorer sleep quality. While it may prevent you from snoring, this position increases pressure on your spine and ribs, making breathing harder.

It may also cause fine lines and wrinkles, which is not exactly what we’d call beauty sleep, is it?

If you haven’t been sleeping well lately, it might be time to reflect on your sleeping habits. You should go to sleep and wake up at the same time every day, keep your room cool (between 60 and 67 degrees) and dark, put away electronic devices an hour before bed and sleep seven to nine hours.

If you’re doing all that and still struggling to fall or stay asleep, it might be time to talk to your doctor about potential causes, including a condition made worse by your sleep position.

And if you want to learn even more about musculoskeletal strength and better sleep habits, keep an eye out for our special email series coming this fall, Enjoy the Ride: Navigating a Longer, Healthier Life.

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