Which sleeping position is best?

The best sleeping position can vary depending on an individual's needs and preferences. In general, sleeping on your back with a pillow under your knees can help to keep your spine aligned and reduce pressure on your back. This position can also help to reduce acid reflux and snoring. Sleeping on your side with a pillow between your knees can also be a good option because it can help to maintain the natural curvature of your spine. This position can also be helpful for reducing snoring and can be especially beneficial for pregnant women. Finally, sleeping on your stomach is generally not recommended because it can put strain on your back and neck. However, if you do prefer to sleep on your stomach, try placing a pillow under your pelvis to help keep your spine in a neutral position. Ultimately, the most important thing is to find a comfortable position that allows you to sleep soundly and wake up feeling rested.

Sleep Efficiency has ranked the best sleeping positions we recommend:

1. On your back
By far the healthiest option for most people, sleeping on your back allows your head, neck, and spine to rest in a neutral position. This means that there’s no extra pressure on those areas, so you’re less likely to experience any pain. However, snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea (a condition that causes periods of breathlessness). This position can also make snoring more severe.

2. On your side
This position where your torso and legs are relatively straight helps decrease acid reflux, and since your spine is elongated, it wards off back and neck pain. Plus, you’re less likely to snore in this snooze posture, because it keeps airways open. For that reason, it’s also the best choice for those with sleep apnea.

3. On your stomach .
While this is good for easing snoring, it’s bad for practically everything else. Seven percent of adults pick this pose, but it can lead to back and neck pain, since it’s hard to keep your spine in a neutral position.

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Sources:

The National Sleep Foundation:  https://www.thensf.org/ 
Sleep Foundation:  https://www.sleepfoundation.org/ 
American Academy of Sleep Medicine: https://aasm.org/