How do you like to drift off to dreamland? Flat on your back? Curled up on your side? Or maybe you’re the type who flops face-down and sprawls out. No matter how you prefer to snooze, there’s one universal truth: sleep is vital for our health. Without it, our bodies and minds suffer. What many people don’t realize, though, is that how you sleep can significantly impact the quality of your rest. So, what’s the best sleeping position? Let’s explore the options.

Finding the Optimal Sleeping Position

Everyone is unique, which means the perfect sleeping position varies from person to person. Factors like injuries, pregnancy, or chronic pain can influence what’s most comfortable for you. However, some positions are better suited to promoting quality sleep and reducing potential aches and pains.

The Fetal Position

The fetal position—curled up on your side—is a favorite, chosen by 40% of people. It’s especially beneficial if you’re pregnant or suffer from lower back pain since it supports the natural alignment of the spine. Additionally, it can help reduce snoring.

To maximize its benefits, keep your posture relaxed and loose. Curling up too tightly can limit deep breathing and leave you sore in the morning, particularly if you experience joint pain. Pregnant individuals should favor their left side when in this position to enhance blood flow to the baby and prevent the uterus from pressing against the liver.

Sleeping on Your Side (The Log)

Side sleeping with your arms at your sides—known as the “log” position—is the choice of 15% of sleepers. This posture can help prevent sleep apnea and snoring by keeping your airways open. It’s also great for spinal alignment, particularly if you sleep on your left side, which studies suggest aids digestion after heavy meals.

However, side sleeping isn’t perfect. It may cause stiffness in your shoulders or jaw and might even contribute to wrinkles due to prolonged facial contact with your pillow. To mitigate these issues, use a supportive pillow and place another between your knees to maintain proper hip alignment.

Sleeping on Your Stomach (The Free Fall)

Sleeping face-down with your arms near your head—nicknamed “the free fall”—isn’t the healthiest option. This position often leads to neck and lower back pain due to the strain it puts on muscles and joints. Tossing and turning in search of a comfortable spot is also common.

If this is your preferred position, you can reduce strain by using a thin or no pillow under your head and placing a pillow beneath your pelvis to support your lower back.

On Your Back (The Soldier)

Sleeping flat on your back with your arms at your sides—referred to as “the soldier”—has its pros and cons. While it’s great for reducing wrinkles and keeping your spine aligned (with proper neck support), it can exacerbate snoring and sleep apnea. If you suffer from lower back pain, consider placing a pillow under your knees to improve spinal positioning.

The Starfish

This variation of back sleeping involves spreading your arms and legs wide, like a starfish. While it shares the same benefits and drawbacks as the soldier position, it’s important to have a supportive mattress and to use a pillow under your knees for optimal alignment.

Time for a Sleep Makeover?

Are you waking up with aches or struggling to stay asleep? Your sleeping position might be the culprit. Small adjustments, like adding extra pillows for support, could make a world of difference. If you’re thinking about switching positions entirely, give yourself time to adjust—it’s not always an easy transition.

Beyond your position, consider other factors that might be impacting your sleep, such as caffeine intake, lack of exercise, or a chaotic bedtime routine. Improving these aspects can help you enjoy restful nights and energized mornings.

On the flip side, if you’re waking up refreshed and pain-free, there’s no need to change a thing. Stick to what works for you and continue prioritizing sleep for your overall health and well-being.