The best and worst sleep positions for your health
Should you snooze on your side, back, or stomach?
Jan, 2026
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It depends on your body, but the way you sleep at night can have a huge impact on your health. For example, sleeping on your back may keep your head, neck, and spine in a comfortable, neutral position, while sleeping on your left side can reduce acid reflux.
On the hunt for the best sleep position, we took a look at the options, and the pros and cons of each. Here’s what we found.
Written byOlivia DeLong.
Medically reviewed byMegan Burke, MD.
Sources: Simadibrata DM + 13
- Simadibrata DM, Lesmana E, Amangku BR, Wardoyo MP, Simadibrata M. Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis. World J Clin Cases. 2023 Oct 26;11(30):7329-7336.
- Schuitenmaker JM, Kuipers T, et al. Sleep Positional Therapy for Nocturnal Gastroesophageal Reflux: A Double-Blind, Randomized, Sham-Controlled Trial. Clinical Gastroenterology and Hepatology. Available online 14 March 2022
- Skarpsno ES, Mork PJ, et al. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nat Sci Sleep. 2017 Nov 1;9:267-275.
- Michael Breus. What’s The Best Sleeping Position? (And Why Sleep Position and Sleep Posture Matter). The Sleep Doctor. January 7, 2022.
- Cronin RS, Li M, et al. An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position, Interactions with Fetal Vulnerability, and the Risk of Late Stillbirth. eClinical Medicine. Volume 10, April 2019, Pages 49-57.
- Silver RM, Hunter S, et al. Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-Be (NuMoM2b) Study. Prospective Evaluation of Maternal Sleep Position Through 30 Weeks of Gestation and Adverse Pregnancy Outcomes. Obstet Gynecol. 2019 Oct;134(4):667-676.
- Mayo Clinic. Proper posture is important for good health. July 17, 2020.
- Cleveland Clinic. Best Sleep Positions for Pain. May 25, 2023.
- Cleveland Clinic. Is Sleeping on Your Stomach Bad? June 11, 2023.
- Cary D, Jacques A, Briffa K. Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS one. November 30, 2021.
- Cary D, Briffa K, McKenna L. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open. 2019 Jun 28;9(6):e027633.
- MedlinePlus. Sleep Apnea. Updated March 30, 2021.
- Robertson N, Okano S, Kumar S. Sleep in the Supine Position during Pregnancy Is Associated with Fetal Cerebral Redistribution. J Clin Med. 2020 Jun 7;9(6):1773.
- SleepDoctor. How to Sleep With Acid Reflux (GERD). February 1, 2024.
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