The Best Sleeping Positions for a Restful Sleep

Harshad Parolkar

Finding the best sleeping position is not just about comfort; it also plays a key role in your overall health. How you sleep affects everything from digestion and back pain to breathing and heart health.

Did you know that One in three adults in India has trouble sleeping well? Sometimes, changing how you sleep can help you feel better. This guide will help you find the best sleeping positions so you can wake up feeling refreshed and ready for the day!

Sleeping On Your Side

Studies show that around 60% of people prefer sleeping on their side. Side sleeping is considered most comfortable and has many health benefits.

What Is Side Sleeping?

Side sleeping means lying on your left or right side with your legs straight or slightly bent. You can rest your arms in front of you or under your head. Some people curl up a bit, which is called the "fetal position."

Side sleeping is the best sleeping position because it feels natural and comfortable. Side sleeping improves digestion, reduces snoring, eases acid reflux, and alleviates back pain. Doctors especially recommend side sleeping for pregnant women, as it promotes better blood flow and comfort.

Popular Side Sleeping Positions

Here are three common ways to sleep on your side:

  1. Fetal Position: Curl up with your knees tucked in like a ball.

  2. Log Position: Lie straight with both legs extended and arms by your sides.

  3. Yearner Position: Keep your legs straight and stretch your arms out in front of you.

Health Benefits of Side Sleeping Position

Sleeping on your side can make a big difference in your overall health. Here’s how:

  • Reduces snoring by keeping your airways open, making it easier to breathe while sleeping.

  • Promotes digestion by using gravity to help move food through your system.

  • Ease heartburn, especially when sleeping on your left side, as it keeps your stomach below the esophagus.

  • Relieves lower back pain by aligning your spine and taking pressure off your back.

  • Reduces the risk of sleep apnea by helping to keep your airways clear.

  • Improve blood circulation, especially for pregnant women, by increasing blood flow to the baby.

  • Lower the risk of acid reflux and some types of arthritis by reducing pressure on the body.

Who Should Sleep in the Side Sleeping Position?

Side sleeping is best for:

  1. Pregnant women, especially in the second and third trimesters

  2. People with heartburn or acid reflux

  3. Those who snore or have sleep apnea

  4. People with back pain or joint issues

  5. Older adults (60 years and above)

  6. Anyone recovering from surgeries like hip or back surgery

Who Should Avoid Side Sleeping Position?

While side sleeping is great for many, it may not work for everyone. Avoid side sleeping if:

  1. You have shoulder pain

  2. You're recovering from shoulder or spinal injuries

  3. You have spinal conditions

  4. You have facial or dental pain

  5. You have sleep-related breathing disorders

Which Side Is Better for Sleeping: Left or Right?

Sleeping on your left side is better because it improves digestion and reduces acid reflux by helping food move through your system easily. If you have heartburn or gastroesophageal reflux disease (GERD), sleeping on your left side is most beneficial. Left-side sleeping also reduces pressure on the heart and liver, which helps blood flow better. Pregnant women especially benefit from sleeping on their left side.

Sleeping on your right side is okay for most people, but it can put pressure on your liver and kidneys. If you want to help your heart or reduce heartburn, try to sleep on your left side.

How to Sleep Comfortably on Your Side?

Here are some easy tips to help you sleep better on your side:

  • Use a firm pillow that is 5 to 7 inches thick to keep your head and neck in line with your spine.

  • Place a medium-firm pillow between your knees to reduce pressure on your hips and lower back.

  • Keep your knees slightly bent (about 30-degree angle) to support your spine, but don’t curl up too much.

  • Keep your arms in front of you (at chest level) to avoid straining your shoulders.

  • Choose a medium-firm mattress (6-7/10 firmness) that supports your body without sinking too much.

  • Switch sides regularly to avoid putting too much pressure on one side.

For extra comfort, choose a memory foam pillow. It molds to your shape and keeps your spine aligned. Our Flo Adjustable Memory Foam Pillow, voted Best Pillow for Neck Pain by The Times of India , features a smart adjustable design and supportive memory foam that aligns your neck’s curve, reduces pressure, and eases pain in any sleep position.

A medium-firm latex mattress provides optimal support and comfort for side sleepers. Pair it with a body pillow to hug during sleep, aligning your arms and reducing pressure on shoulders and hips.

Best Mattress for Side Sleeper

Side sleepers need a mattress that supports their body curves and reduces pressure on the hips and shoulders. If you’re looking for the best mattress for side sleeping, our Flo Anti-Gravity™ Latex Mattress offers the perfect balance of support and comfort .

The Times of India ranked our Flo Anti-Gravity™ Latex Mattress as the best mattress in India. It uses 100% natural latex to relieve shoulder and hip pressure, while Flo Responsive™ Foam provides orthopedic support. Stress Release™ Technology reduces painful pressure points and improves blood circulation. 3D Air-Flo™ Technology helps you sleep up to 5° cooler, and the charcoal-infused cover ensures a toxin-free, clean sleep.

Sleeping On Your Back

Sleeping on your back, or the "supine position," is the second most common way people sleep. In this position, you lie flat with your face and chest pointing toward the ceiling. It's simple, but it comes with big health benefits.

Why Should You Sleep on Your Back?

Sleeping on your back supports your spine, neck, and head, keeping them aligned naturally. This helps prevent neck and back pain. Plus, if you care about your skin, sleeping on your back can help reduce wrinkles or skin irritation since your face isn’t pressed against a pillow all night.

Popular Back Sleeping Positions

There are a few ways you can sleep on your back:

  1. Soldier Position: Lie flat with your arms straight down by your sides.

  2. Starfish Position: Lie on your back with your arms stretched out over your head.

  3. Savasana (Corpse) Position: Rest your arms relaxed by your sides with your palms facing up.

Health Benefits of Sleeping on Your Back

Sleeping on your back can really help your body in several ways:

  • Reduces back and neck pain by keeping your spine aligned.

  • Prevent wrinkles since there’s no pressure on your face.

  • Eases acid reflux when your head is slightly elevated.

  • Relieve joint pressure, which is especially helpful for people with arthritis.

  • Promotes better breathing by keeping your chest open and free of pressure.

Who Should Sleep on Their Back?

Sleeping on your back is great for:

  1. People with back or neck pain

  2. Those with acid reflux (with a raised pillow)

  3. Anyone wanting to prevent facial wrinkles

  4. Pregnant women in the first trimester

  5. People with arthritis in their hips or knees

  6. People with nasal congestion or sinus issues

Who Should Avoid Sleeping on Their Back?

Back sleeping is not good for:

  1. Pregnant women in their second and third trimesters

  2. People with serious sleep apnea

  3. Anyone who snores a lot

  4. Those with chronic back problems

  5. People with acid reflux

  6. Individuals with shoulder or upper back pain

How to Sleep on Your Back Comfortably

Here are some easy tips to help you sleep better on your back:

  • Use a 3 to 4-inch thick supportive pillow to slightly elevate your head and align your spine.

  • Place a small pillow or rolled-up towel under your knees to reduce pressure on your lower back.

  • Keep your arms by your sides or rest them on your stomach to avoid shoulder strain.

  • Choose a firm mattress (7-9/10 firmness) that supports your back and helps maintain good posture.

  • Make sure your head aligns with your spine and isn’t tilted forward.

These tips can help you get the most out of back sleeping without discomfort.

Best Mattress for Back Sleepers

If you sleep on your back, you need a mattress that gives good support to keep your spine in its natural shape. If you are looking for the best mattress for back sleepers, our Flo Ortho™ Mattress relieves back pain and provides solid support all night, so you can wake up refreshed and pain-free.

Our Flo Ortho™ Mattress uses high-resilience foam for firm orthopedic support and Flo Responsive™ foam to maintain spine alignment. Stress Release™ technology reduces pressure points and improves blood circulation, while 3D Air-Flo™ technology helps you sleep up to 5° cooler. Its durable, reversible design and aloe vera-treated cashmere cover keep your skin hydrated and looking youthful.

Sleeping on Your Stomach

Sleeping on your stomach, also called prone sleeping, is lying flat on your belly with your head turned to one side. While not the most common sleeping position, some people find it comfortable.

But here's the catch—sleeping on your stomach can cause problems like neck strain, back pain, and even wrinkles on your face.

Is Sleeping on Your Stomach Bad?

Doctors generally don’t recommend sleeping on your stomach. Why? Because sleeping on your stomach throws your spine out of its natural alignment. Your back can end up stiff, and your neck stays twisted for hours, leading to long-term discomfort and pain.

Who Should Avoid Stomach Sleeping?

Some people are more at risk of issues from stomach sleeping:

  1. If you have neck pain

  2. If you suffer from lower back pain

  3. Pregnant women

  4. People prone to headaches

  5. Anyone recovering from spine surgery or injuries

Who Might Benefit From Stomach Sleeping?

While it's not ideal for everyone, stomach sleeping can help:

  1. People who snore heavily

  2. Those with sleep apnea

  3. People who can’t get comfortable in any other position (a thinner pillow might help!)

Tips for Better Stomach Sleeping

If you really can’t sleep in any other position, make some adjustments to minimize the impact:

  • Use a 1 to 2-inch thin pillow or no pillow at all.

  • Putting a pillow under your hips to align your spine and reduce strain.

  • Avoid high, fluffy pillows that tilt your neck at extreme angles.

  • Keep one leg slightly bent to ease pressure on your hips and spine.

  • Keep your arms parallel to your body to avoid shoulder discomfort.

  • Use a medium-firm mattress with medium-firm support tailored for stomach sleepers.

Best Mattress for Stomach Sleepers

Stomach sleepers need a medium-firm mattress for balanced comfort and support. If you are looking for the best mattress for stomach sleepers, our Flo Ergo™ Mattress provides balanced support without too much sinking, keeping your spine aligned.

Our Flo Ergo™ Mattress uses Flo Responsive™ foam, which responds to your body weight to prevent over-sinking. Motion Isolation™ technology eliminates partner disturbance, and Stress Release™ technology minimizes painful pressure points while improving blood circulation.

The 3D Air-Flo™ helps you sleep up to 5° cooler, and the aloe vera-treated cashmere cover keeps your skin hydrated and looking youthful. It’s also reversible, durable, and crafted for lasting comfort.

The Best Sleeping Position During Pregnancy

The best sleep position during pregnancy is on your side, called the "SOS" position (sleep on side). This position helps blood flow to your heart, which is good for both you and your baby. It also takes pressure off your liver and can help reduce swelling in your legs and feet.

Let’s look at the best sleep tips for each stage of your pregnancy:

Best First Trimester Sleeping Position (Weeks 1–12)

In the first trimester, you can still sleep in any position you like. But it’s a good idea to start getting used to sleeping on your side. Bend your knees a little to ease the pressure on your back, and let your arms relax in front of you.

  • What to Avoid:  Don’t tuck your hands under your pillow or body because it can make them feel numb.

  • Recommendations: Try placing a small pillow between your knees for extra comfort and practice sleeping on your left side early on.

Best Second Trimester Sleeping Position (Weeks 13–26)

As your baby bump grows, try to sleep only on your sides. Sleeping on your left side is best during the second trimester. It helps blood flow to your baby and eases pressure on your back.

Keep your legs slightly apart and bent at the knees. A pillow between your knees can help align your hips and reduce pressure on your lower back. Let your hands rest comfortably.

  • What to Avoid: Don’t sleep on your back after the first trimester. It can press on a big vein (the vena cava), which reduces blood flow to your heart and baby.

  • Recommendations: Use a full-body pregnancy pillow (U-shaped or C-shaped) to support your belly, back, and hips.

Best Third Trimester Sleeping Position (Weeks 27–40)

In the third trimester, the best sleeping position is on your left side with both knees bent. This helps blood flow to your baby, reduces swelling, and lowers the risk of problems like stillbirth.

Keep a pillow between your knees and under your belly for extra support. If you need more support, place a pillow behind your back to stop yourself from rolling onto your back at night.

  • What to Avoid: Don’t sleep on your back or stomach during the third trimester. It can make it harder to breathe and put too much pressure on your spine.

  • Recommendations: Use pillows between your knees, under your belly, and behind your back for full-body support.

Best Sleeping Position for Back Pain

If you have back pain, the best way to sleep is on your back. This position helps keep your spine straight and spreads out your body weight evenly. This way, you can reduce pressure on your lower back and joints.

Here are the best sleeping positions for different types of back pain, so you can wake up feeling good:

Best Sleeping Position for Lower Back Pain

If you have lower back pain, sleep on your back with a pillow under your knees. This helps your spine stay straight and eases pressure on your lower back. If you prefer sleeping on your side, try the fetal position. Bend your knees a little and put a pillow between them to keep your hips and spine aligned.

Best Sleeping Position for Upper Back Pain

For upper back pain, sleep on your back with a medium thick pillow under your neck. Make sure the pillow is not too high or too low. If you sleep on your side, use a firm pillow to keep your head level with your spine. Keep your arms in front of you to avoid straining your shoulders.

Best Sleeping Position for Middle Back Pain

To help with middle back pain, lie on your back with a small pillow or rolled towel under your lower back. This supports the natural curve of your spine. If you like to sleep on your side, try lying straight with your legs together and a pillow between your legs to avoid twisting your spine.

Best Sleeping Position for Sciatica or Nerve Pain

If you have sciatica, it’s best to sleep on your side. Try the fetal position with a pillow between your knees. This helps reduce pressure on your lower back and hips. Avoid sleeping on your stomach, as this can make nerve pain worse.

Best Sleeping Position for Herniated Disc

If you have a herniated disc, sleeping on your back is highly recommended. Place a pillow under your knees to elevate your legs. This reduces pressure on your spine and can help ease discomfort from the herniated disc.

Tip: Always choose a firm or medium-firm mattress to support your spine and prevent sinking into the bed. Make small changes to your sleep setup for better results.

When to See a Doctor About Sleep Problems

If you have sleep issues that last more than two weeks, it might mean something else is going on. Look out for signs like constant neck, back, or joint pain, loud snoring, or frequent heartburn. If these problems don’t go away, it’s a good idea to see a doctor.

Commonly Asked Questions About Sleeping Positions

What’s the Best Sleeping Position for Acid Reflux?

Sleeping on your left side reduces acid reflux by keeping your stomach below your esophagus. If you like to sleep on your back, use a pillow to raise your head. Try to avoid sleeping flat or on your right side, as these can make acid reflux worse.

How Can I Stop Snoring?

To reduce snoring, try sleeping on your side. This helps keep your airways open. If you can’t avoid sleeping on your back, use a pillow to lift your head. This can also help with snoring.

Should I Be Worried if I Always Wake Up With Shoulder Pain?

Waking up with shoulder pain can happen if you sleep on your side and put too much pressure on your shoulder. Try putting a pillow under your arm to ease the pressure. If the pain continues, consider sleeping on your back to help your shoulder feel better.

Can Sleeping on My Stomach Cause Neck Pain?

Yes, sleeping on your stomach can twist your neck and cause pain. If you like this position, use a thin pillow or don’t use one at all. It’s better to switch to sleeping on your side or back for a healthier neck position.

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