The “best” side to sleep on depends on your health, but for most adults, side sleeping is generally healthier than sleeping on the stomach.
Left side
Sleeping on your left side may be beneficial if you:
- Have acid reflux or heartburn, as it can help reduce stomach acid flowing back into the esophagus.
- Are pregnant, especially later in pregnancy, because it can improve blood flow to the uterus and kidneys.
- Experience mild snoring or some forms of sleep-disordered breathing, since side sleeping can help keep the airway more open.
Right side
Sleeping on your right side may:
- Be more comfortable for some people, particularly if the left side worsens shoulder pain or certain heart conditions.
- Still provide many of the general benefits of side sleeping compared with sleeping on the back or stomach.
Back sleeping
Sleeping on your back:
- Helps keep the head, neck, and spine aligned.
- May reduce pressure on the shoulders and hips.
- Can worsen snoring and Obstructive sleep apnea in some people.
Stomach sleeping
Sleeping on your stomach is generally the least recommended because it can:
- Strain the neck by forcing it to stay turned.
- Increase pressure on the lower back.
- Lead to more aches and stiffness for some people.
Tips for comfortable side sleeping
- Use a pillow that keeps your neck aligned with your spine.
- Place a pillow between your knees to reduce pressure on your hips and lower back.
- Choose a mattress that supports your body without creating pressure points.
For most people, either the left or right side is a good choice, with the left side offering extra benefits for acid reflux and pregnancy. The best position is ultimately one that allows you to sleep comfortably and wake up feeling rested while accommodating any specific medical conditions you have. If you have ongoing pain, severe reflux, or suspected sleep apnea, discussing your sleep position with your healthcare provider may help identify the most suitable option.
