Getting a solid night’s sleep is one of the best things you can do for your health, but most people don’t think twice about how they sleep. Sure, we focus on bedtime routines, mattresses, or blackout curtains—but your sleep position? It’s often overlooked. The truth is, the way you sleep affects everything from spinal health and circulation to digestion and nerve function. In short, your body position at night can either help you feel refreshed or leave you waking up stiff, sore, or tired.

The Worst Sleeping Positions for Your Body

Let’s start with the sleeping habits you might want to break.

Sleeping on Your Stomach

This one might feel good for a nap, but long-term? Not so much. Sleeping on your stomach puts unnecessary pressure on your spine. Since your head has to turn to one side for you to breathe, your neck ends up in an awkward position for hours. That kind of strain can lead to chronic neck pain, tight muscles, and even long-term spinal misalignment. Plus, your lower back gets compressed, which can make pain in that area even worse.

Sleeping with Your Arms Overhead

Do you tuck your hands under your pillow or lift your arms above your head while sleeping? You might not notice it while you’re snoozing, but this position can compress nerves in your shoulders and arms. The result? You wake up with tingling fingers, numb hands, or even shoulder pain that lasts throughout the day. If that pins-and-needles feeling sounds familiar, your sleep posture might be to blame.

Sleeping in a Tight Fetal Position

Don’t get us wrong—side sleeping is generally a good thing. But curling into a tight ball, like a fetus, has its downsides. Tucking your knees up too close to your chest and bending your spine forward can restrict your breathing and stress your back and neck. A slightly bent position is fine, but avoid clenching up too much. Your muscles (and your lungs) will thank you.

The Best Sleeping Position for Your Health

If you’re aiming for the healthiest sleep position, most experts point to sleeping on your side, especially the left side. Why? Because it checks several health boxes:

• Improved digestion – Gravity helps your stomach and digestive system work more efficiently on the left side.

• Better circulation – Blood flows more freely throughout your body, which is especially important during rest and recovery.

• Spine support – Your spine stays more naturally aligned, reducing back pain over time.

• Less acid reflux – Sleeping on your left side helps keep stomach acid where it belongs.

• Enhanced oxygen flow – Your body is better positioned to breathe easily and deeply.

All of that adds up to deeper, more restorative sleep and better health overall.

Simple Tips to Upgrade Your Sleep Quality

Adjusting your sleeping position is a great first step—but don’t stop there. Here are a few more easy ways to level up your sleep game:

• Pick the right pillow: Your pillow should keep your head and neck aligned with your spine. If your neck is bent at an angle, that’s a recipe for stiffness or even tension headaches in the morning.

• Support your hips: If you’re a side sleeper, place a pillow between your knees. This reduces stress on your hips and keeps your lower back aligned.

• Ditch the screens before bed: Blue light from phones, tablets, or TVs can mess with your melatonin production. Try switching to a book or calming music before bed instead.

• Create a sleep-friendly environment: Keep your bedroom cool, quiet, and dark. Consider blackout curtains, a white noise machine, or a fan to block out distractions.

Sleep Smarter, Not Just Longer

Remember, getting eight hours of sleep doesn’t mean much if you’re twisting your body into unhealthy positions all night. Your sleep position is just as important as your bedtime routine, mattress quality, or hours of rest. By making small tweaks—like switching from stomach sleeping to side sleeping, or adding a pillow for support—you can reduce pain, improve circulation, and wake up actually feeling rested.

So the next time you hit the sack, think about your posture. Your spine, shoulders, and even your digestion will notice the difference.