Each of us spends about a third of our lives asleep, but how many of us actually think about the position we sleep in? It turns out that the way we position our bodies during the night can not only affect the quality of our rest, but also have a direct impact on our health. A Spanish sleep medicine specialist shared some insights and offered valuable advice to help improve well-being and avoid unpleasant consequences from choosing the wrong sleeping posture.
The first and most important rule stressed by the doctor is comfort. If you feel comfortable, don’t experience pain or discomfort, and have the right mattress and pillow, you’re already halfway to enjoying quality sleep. However, there are general recommendations based on human physiology.
In most cases, sleeping on your side is considered the best position. But even here, there are nuances: left or right? The choice can be crucial in certain situations. For example, people with heart failure are advised to sleep specifically on their left side. This position eases the heart’s workload and promotes better venous return. The same advice applies to those suffering from gastroesophageal reflux. Because of the stomach’s anatomical placement, sleeping on the left side helps prevent stomach acid from entering the esophagus. Additionally, raising the head of the bed by 30-45 degrees can help.
However, sleeping on your back—which many consider beneficial—can actually worsen issues like snoring and sleep apnea. In the supine position, gravity causes the tongue and lower jaw to fall backward, narrowing the airway. This triggers vibrations, resulting in snoring, and can lead to brief breathing interruptions. These conditions not only lower sleep quality, but over time, increase the risk of cardiovascular diseases. Therefore, if you snore, it’s better to sleep on your side or even on your stomach to minimize the problem. If snoring and signs of apnea persist even on your side, this is a warning sign and a reason to seek immediate medical evaluation.
Recent scientific research has shed new light on this topic—the link between sleep posture and brain health. Emerging evidence suggests that sleeping on your side (left or right) supports more effective drainage of cerebrospinal fluid. It is during deep sleep that the brain is cleared of toxins accumulated throughout the day. Facilitating this process may serve as long-term prevention of neurodegenerative diseases such as Alzheimer’s disease. However, the expert notes that this research is still in its early stages.
The key factor remains the absence of pain. Regardless of the chosen sleeping position, it is important to ensure proper spinal support. Softer mattresses and pillows are better suited for side sleeping, while firmer ones are recommended for back sleeping. The goal is to maintain the spine’s natural curve, from the cervical to the lumbar regions. When sleeping on your side, it’s helpful to place a pillow between your knees to align the pelvis and reduce stress on the lower back. According to experts, it is nearly impossible to find a pain-free position when sleeping on the stomach, as this creates excessive strain on the neck.
Many people worry about frequently changing positions while sleeping. In reality, this is absolutely normal and even beneficial. Movements during sleep prevent muscles and joints from becoming stiff. Only excessive restlessness may be considered a problem, but changing positions several times a night is a sign of a healthy body. Overall, sleeping on the stomach is unanimously considered the worst position due to its potential harm to the musculoskeletal system.
