What research really says about how you should be sleeping
One of the most common questions I have been asked as a Chiropractor over the past 30 years is, “What is the best sleeping position?”
Most of us spend around a third of our lives asleep. Yet very few people stop to consider whether the position they sleep in is actually doing them any good — or quietly causing harm. If you regularly wake up with neck stiffness, a sore back, or that vague feeling of having slept poorly despite a full eight hours, your sleeping position could be the culprit.
The good news? Research points clearly to a winner — and small changes to how you position your body can have a profound impact on your spinal health, energy levels, and even your digestion.
Why Your Sleeping Position Matters
During sleep, your body goes into repair mode. Muscles relax, your spine decompresses, and your nervous system processes the events of the day. But if your spine is twisted, your neck is bent at an awkward angle, or your hips are misaligned, that restorative process is compromised — night after night, year after year.
Over time, consistently poor sleep posture contributes to chronic neck and back pain, nerve compression, poor circulation, and digestive issues. The position you default to matters enormously.
Recognising the Symptoms of Sleeping Incorrectly
Many people don’t realise their sleep posture is causing problems until symptoms become chronic. Watch for these warning signs:
- Waking with neck or shoulder pain that eases throughout the morning
- Lower back stiffness upon waking
- Numbness or tingling in your arms, hands, or fingers during the night
- Frequent headaches upon waking
- Unexplained shoulder pain, particularly on one side
- Feeling tired or unrested despite getting a full night’s sleep
If any of these sound familiar, your sleeping position deserves a closer look.
#1 Best Sleeping Position: Side Sleeping
Research consistently identifies side sleeping as the best overall position for your health — and for good reason. When you sleep on your side with good alignment, your spine maintains its natural curves, your airway remains open, and your body can carry out its overnight repair work without obstruction.
Sleeping on the left side in particular has been linked to improved circulation, better lymphatic drainage, reduced acid reflux symptoms, and is the recommended position for pregnant women due to improved blood flow to the foetus.
Side sleeping also reduces snoring and is recommended for people with sleep apnoea, as it prevents the tongue and soft tissues from collapsing into the airway.
For the best side sleeping posture: keep your legs roughly parallel (not curled tightly to your chest), place a firm pillow between your knees to keep your hips level and spine neutral, and choose a pillow that fills the gap between your ear and shoulder without tilting your neck up or down.
#2 Back Sleeping: An Excellent Second Choice
Back sleeping is a strong second option. When you lie on your back, your body weight distributes evenly across a broad surface, and your spine, neck, and head can align in a neutral position — similar to standing with good posture.
Back sleeping is particularly beneficial for people with certain types of lower back pain, as placing a pillow under the knees helps maintain the natural lumbar curve. It also reduces facial pressure and can minimise the development of sleep wrinkles over time.
The main downside is that back sleeping can worsen snoring and is not recommended for people with sleep apnoea, as gravity can cause the tongue to obstruct the airway.
The Position to Avoid: Stomach Sleeping
Stomach sleeping is the position health professionals most consistently advise against, and the research backs this up firmly.
The core problem is anatomical: to breathe while lying on your stomach, you must rotate your head to one side — and keep it there for hours. This places sustained, significant strain on the cervical spine and the muscles of the neck and upper back. Over time, this contributes to chronic neck pain, stiffness, and even nerve compression.
Stomach sleeping also forces the lower back into an arched position, compressing the lumbar vertebrae and disrupting the spine’s natural alignment. It is strongly associated with both neck and lower back pain.
If you’re a habitual stomach sleeper, transitioning to a side or back position takes effort — but your body will thank you for it.
How to Transition Away from Stomach Sleeping
- Place a body pillow along your front to prevent yourself from rolling onto your stomach
- Try the tennis ball technique: attach a tennis ball to the front of your pyjama top as a physical reminder
- When starting on your side, use a pillow between your knees to keep the position comfortable
- Choose a mattress that suits your new position — medium-firm works well for side sleepers
- Be patient — transitioning sleep habits typically takes two to four weeks of consistent effort
Watch the Full Video
For a full visual breakdown of these positions, symptoms, and practical tips, watch the complete video here:
The position you choose tonight is an investment in how you feel tomorrow — and for years to come.
For more information or to see if your nervous system is too dialed up to allow you to fully relax and dial down, contact Dr Brett Grant at Family Chiropractic Chatswood, or make an appointment online.
After all life is hard when you are sick and run down, yet it becomes easier when you are healthy and strong. Chiropractic keeps you strong.
Frequently Asked Questions:
- Q: What is the best sleeping position according to research? Research consistently identifies side sleeping as the best overall position for health. It supports spinal alignment, improves circulation, aids digestion, reduces snoring, and is recommended for pregnant women. Left-side sleeping in particular benefits circulation and reduces acid reflux. Back sleeping is an excellent second choice for those who find side sleeping uncomfortable.
- Q: Why is side sleeping considered the healthiest position? Side sleeping keeps the spine in a natural, neutral alignment, reduces pressure on internal organs, improves lymphatic drainage, and can reduce the symptoms of sleep apnoea and acid reflux. The left-side position is especially beneficial as it supports heart function and digestion.
- Q: What are the symptoms of sleeping incorrectly? Common symptoms include waking with neck or back pain, numbness or tingling in the arms or hands, poor sleep quality, morning stiffness, shoulder pain, and headaches — all often caused by poor spinal alignment during sleep, particularly from stomach sleeping.
- Q: Why is stomach sleeping bad for you? Stomach sleeping forces the neck to rotate to one side for hours, straining the cervical spine. It also flattens the natural curve of the lower back, compressing lumbar vertebrae and leading to chronic back pain. It is the sleeping position most strongly associated with musculoskeletal complaints.
- Q: How can I stop sleeping on my stomach? Use a body pillow along your side to prevent rolling, place a pillow between your knees when side sleeping to maintain hip alignment, and choose a medium-firm mattress. Transitioning takes 2-4 weeks of consistent effort.
