Sleeping Positions: Guide to Stomach, Back & Side Sleeping

Your sleeping position can significantly impact how well you rest each night. Whether you’re a dedicated side sleeper, prefer to sleep on your back, or tend to sleep on your stomach, each sleep posture comes with its own benefits and potential drawbacks. Understanding how different sleeping positions impact your body and sleep can help you make more informed choices.

Most people have a preferred sleep position that they naturally fall into, but that doesn’t necessarily mean it’s the best one for their body. From spinal alignment to breathing patterns, your sleeping pose influences everything from how well you sleep to how you feel when you wake up. Let’s explore the three main sleep positions to help you figure out which approach works best for your unique needs.

• Key Takeaways
• Side Sleeping
• Back Sleeping
• Stomach sleeping
• How to Choose the Best Sleep Position
• Sleeping Position FAQs
• Wrapping Up: Finding Your Ideal Sleep Position

Key Takeaways

• Each person naturally gravitates toward one of three sleeping positions: side, back, or stomach. Understanding the pros and cons can help optimize your sleep quality.
• Side sleeping promotes better spinal alignment and reduces snoring. It can aid digestion, making it a popular choice among many sleepers.
• Sleeping on your back distributes weight evenly and can help reduce pressure points, although it may worsen snoring for some sleepers.
• While stomach sleeping can help reduce snoring, it often creates neck and spine strain that may lead to morning discomfort.
• Certain medical conditions may make specific sleeping positions more beneficial than others.

Side Sleeping

Side sleeping is the most common sleep position, with approximately 60% of adults preferring to sleep on their side, as reported in one study.^[1] This sleeping pose involves lying on either your left or right side with your legs slightly bent and your arms positioned comfortably. Many side sleepers find this position naturally comfortable and wake up feeling more rested than when they try other positions.

The popularity of side sleeping makes sense when you consider how it aligns with your body’s natural curves. Your spine maintains a more neutral position compared to other sleeping positions, which can help reduce pressure on your back or neck.

Pros of sleeping on your side

Side sleeping is considered one of the best sleeping positions because it offers several clear benefits that make it attractive to many people, including:^[1,2]

• Better spinal alignment: Side sleeping helps maintain your spine’s natural alignment, reducing pressure on your back.
• Reduced snoring and sleep apnea symptoms: This position keeps your airways more open, allowing for easier breathing throughout the night.
• Better digestion: Sleeping on your left side can help alleviate acid reflux and improve digestion by preventing stomach acid from traveling up your esophagus.
• Pregnancy comfort: Side sleeping, particularly on the left side, improves blood flow to both mother and baby during pregnancy.

Cons of sleeping on your side

Despite its popularity, side sleeping does have some potential downsides:^[1]

• Shoulder and hip pressure: These joints bear most of your body weight in this position, which can lead to pain or stiffness over time.
• Facial wrinkles: Pressing your face against your pillow night after night may contribute to sleep lines and wrinkles on one side of your face.
• Arm numbness: Your bottom arm may fall asleep or become numb from the pressure of your body weight.
• Neck strain potential: Without proper pillow support, your neck may be positioned at an uncomfortable angle, leading to stiffness.

Best for

This sleep position is best suited for:

• Snorers and sleep apnea sufferers: Side sleeping helps keep airways open and reduces breathing interruptions, making it an ideal sleeping position for sleep apnea or chronic snoring issues.
• Pregnant women: This position improves blood circulation and reduces pressure on the uterus, making it the recommended sleep position during pregnancy.
• People with acid reflux: Sleeping on your side can help prevent stomach acid from rising during sleep, thereby reducing discomfort that stems from heartburn.
• Back pain sufferers: Those with back pain often find relief in this position when they use appropriate support, and the best positions for side sleeping can be enhanced with a body pillow for side sleepers to maintain proper alignment.

Back Sleeping

Back sleeping involves lying flat on your back with your arms at your side or on your chest. This sleep posture distributes your body weight evenly across your mattress, which can help reduce pressure points. Approximately 38% of people naturally prefer to sleep on their backs, according to one study, making it a fairly common sleep position.^[3]

When done correctly with proper support, back sleeping can offer excellent spinal alignment, which may help prevent the development of pain and stiffness. However, this position isn’t ideal for everyone, particularly those who snore or have sleep apnea, so it’s essential to understand the pros and cons of sleeping on your back.

Pros of sleeping on your back

Back sleeping provides unique advantages for proper body alignment:^[4]

• Optimal spinal alignment: Your spine maintains its natural curve without being twisted or bent, which can potentially reduce back and neck pain.
• Reduced pressure points: Weight is distributed evenly, which can prevent pain in your hips, shoulders, and other joints.
• Less facial contact: Your face doesn’t press against your pillow, which can prevent wrinkles and skin irritation.

Cons of sleeping on your back

Even with all the benefits, back sleeping isn’t right for everyone and can create certain problems for some sleepers. Potential cons include:^[4]

• Increased snoring: Gravity can cause your tongue and soft tissues to fall back, potentially blocking your airway and increasing snoring.
• Sleep apnea complications: People with sleep apnea may experience more frequent breathing interruptions in this position.
• Lower back strain: Without proper support, some people experience increased pressure on their lower back.

Best for

Back sleeping works best for:

• People without breathing issues: Back sleeping works well for those who don’t have snoring problems or sleep apnea, as it allows for optimal spinal alignment without airway complications.
• Those seeking spinal alignment: This position is ideal for people who experience neck or back pain in other positions and want to maintain their spine’s natural curve throughout the night.
• Skin-conscious sleepers: Individuals concerned about facial wrinkles or skin irritation may prefer sleeping on their back, as it avoids prolonged contact between the face and pillow.

Stomach sleeping

Stomach sleeping involves lying face-down with your head turned to one side and arms positioned around your pillow or at your sides. This is the least common sleep position, with one study finding only about 7% of adults preferring to sleep on their stomachs.^[3]

The main appeal of stomach sleeping is that it can help reduce snoring by keeping airways open. However, this position requires your neck to be turned at a significant angle for extended periods, which can lead to stiffness and pain. Most sleep experts consider stomach sleeping the most challenging position for maintaining proper spinal alignment.

Pros of sleeping on your stomach

Stomach sleeping offers a few specific benefits for certain situations:^[4]

• Reduced snoring: This position can help keep your airways open, potentially reducing snoring and mild sleep apnea symptoms.
• Comfort for some sleepers: A small percentage of people find this position naturally comfortable and sleep better this way.
• Potential back pain relief: For some individuals with specific types of lower back pain, this position may provide temporary relief.

Cons of sleeping on your stomach

Unfortunately, stomach sleeping creates more problems than benefits for most people. These include:^[4]

• Neck strain: Turning your head to one side for hours can cause significant neck stiffness and pain.
• Spinal misalignment: This position often creates an unnatural arch in your lower back, potentially leading to pain and discomfort.
• Facial pressure: Like side sleeping, stomach sleeping involves facial contact with your pillow, which may contribute to wrinkles.

Best for

Stomach sleeping might work best for:

• Heavy snorers: Stomach sleeping may be beneficial for individuals who snore heavily and haven’t found relief in other positions, as this position can help keep airways open naturally.
• Naturally comfortable stomach sleepers: A small percentage of people find this position genuinely comfortable and sleep better this way despite the potential drawbacks. Those who sleep on their stomachs should use a very thin pillow or no pillow at all to reduce neck strain and minimize the negative effects of this position.

How to Choose the Best Sleep Position

So, what’s better between being a side sleeper vs. a back sleeper or stomach sleeper? Selecting the right sleep position depends on several personal factors, from health conditions to comfort preferences. What works for one person may not work for another, so it’s essential to consider your individual needs when determining your ideal sleeping position.

• Consider health conditions: Different health conditions can influence which positions are most comfortable for you. If you have hypopnea or sleep apnea, side sleeping is typically the best sleeping position to keep your airways open. People with acid reflux often benefit from sleeping on their left side, while those with back pain should evaluate how each position affects their spine alignment and pain levels.
• Use the right support: The right mattress and pillow combination can make any sleep position more comfortable and supportive. Side sleepers typically need a firmer mattress with good pressure point relief, such as a memory foam mattress or a hybrid mattress that contours to their body. The number of pillows to sleep with also varies by position, with side sleepers often needing more support than back or stomach sleepers.
• Assess how you feel in the morning: Pay attention to how you feel when you wake up in different sleeping positions. If you tend to wake up with pain, your current sleep position might not be working for you. Track your sleep quality and morning comfort levels in various positions to identify patterns and determine what works best for you.
• Prioritize comfort and sleep quality: Ultimately, the best sleep position is the one that allows you to fall asleep easily and stay asleep. While certain positions may offer theoretical benefits, your personal comfort and sleep quality should be the primary factors in your decision. If you sleep soundly in a particular position and wake up feeling rested and pain-free, that’s likely the right choice for you.
• Adjust sleep position if needed: Don’t be afraid to experiment with different sleeping positions or make gradual changes if your current position isn’t working. You can train yourself to sleep in a new position by using pillows to prevent rolling back to your old habits. However, make changes gradually and be patient, as it can take several weeks to adjust to a new sleep posture.

Sleeping Position FAQs

How can you change your sleeping position?

Changing your sleep position takes patience and consistency. Start by using pillows strategically to prevent rolling back to your old position. For example, if you’re trying to switch from stomach to side sleeping, place a pillow behind your back to prevent rolling onto your stomach. Give yourself at least 2-3 weeks to adjust to a new sleeping pose, as your body needs time to adapt.

What are other common sleep positions?

Beyond the three main sleeping positions, there are several variations sleepers may find themselves in, such as:

• Fetal position: This side sleeping position requires the knees to be drawn up toward your chest, resembling a fetus in the womb.
• Log position: Resembling a log, this side sleeping position involves sleeping with your arms and legs straight down.
• Starfish: This back sleeping position involves extending the arms and legs completely outward, resembling a starfish.
• Soldier: The soldier position requires you to sleep on your back with your arms extended by your side as if you’re a soldier standing at attention.
• Yearner position: In the yearner position, you will sleep on your side with your arms stretched out as if you’re reaching for something.

When it comes to sleeping positions, the key is finding a variation that provides comfort and proper support for your body.

Is it better to sleep on your left or right side?

Sleeping on your left side may improve circulation, aid digestion, and reduce symptoms of acid reflux. However, the difference between left and right side sleeping is relatively small for most people. If you’re comfortable sleeping on your right side and don’t have specific health conditions that benefit from sleeping on your left side, either position is generally fine.

What type of pillow is best for each sleeping position?

Side sleepers typically need a thicker, firmer pillow to fill the space between their shoulder and neck. Back sleepers usually do best with a medium-thickness pillow that supports their neck’s natural curve without pushing their head forward. Stomach sleepers typically require a thin pillow to prevent neck strain. Memory foam pillows and adjustable pillows can work well for any position when customized properly.

Are there specific mattresses that are better suited for side, back, or stomach sleepers?

Different sleeping positions benefit from different types of mattresses. Side sleepers often prefer softer mattresses that contour to their body and relieve pressure points, making memory foam or hybrid mattresses ideal choices. Back sleepers typically need medium-firm support to maintain spinal alignment, while stomach sleepers usually require firmer mattresses to prevent their hips from sinking too deeply. When comparing side sleeper vs stomach sleeper or stomach sleeper vs back sleeper needs, the level of firmness and support varies significantly.

Layla’s double-sided mattresses offer different firmness levels on each side, allowing you to find the perfect match for your preferred sleep position.

Wrapping Up: Finding Your Ideal Sleep Position

Finding the right sleep position is a personal journey that depends on your health needs, comfort preferences, and how you feel each morning. While side sleeping offers benefits for most people, back sleeping and stomach sleeping each have their place depending on your individual circumstances. The most important factor is choosing a position that allows you to sleep soundly.

Remember that the right sleep position is only part of the equation. Pairing your preferred sleeping pose with the proper mattress and pillow support makes all the difference in your sleep quality. Layla’s premium mattresses cater to all sleep positions, with options that provide the perfect balance of comfort and support, whether you’re a dedicated side sleeper or prefer other sleeping positions.

References

1. “Side Sleeping: Which Side Is Best and How to Do It.” Sleep Foundation, 5 Apr. 2024, www.sleepfoundation.org/sleeping-positions/side-sleeping.
2. “Choosing the Best Sleep Position.” Johns Hopkins Medicine, 20 June 2024, www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position.
3. Roos, Meghan. “The Sleep Position Experts Warn Against-and How to Snooze Instead.” Newsweek, Newsweek, 18 Sept. 2023, www.newsweek.com/sleep-position-experts-warn-against-1825730.
4. “Best Sleeping Positions.” Sleep Foundation, 4 June 2025, www.sleepfoundation.org/sleeping-positions.