It\u2019s no secret that your sleeping position can significantly affect your sleep quality. But according to science, which sleeping position is best?\u00a0<\/p>\n
In order to determine whether we should be snoozing on our backs or curling up on our sides to achieve maximum health benefits (and a good night\u2019s rest), Popular Science turned to \u00a0Dr. John Saito<\/a>, a representative for the American Academy of Sleep Medicine<\/a>. Apparently, the answer isn\u2019t so clear-cut.\u00a0<\/p>\n A good sleep position begins with easy breathing<\/p>\n \u201cEveryone has an idea of what a good sleep position may be,\u201d says Saito, \u201cwhether it\u2019s sleeping on your left side, ride side, back, belly, or even upside down. But it all depends on the context.\u201d\u00a0<\/p>\n For example, say you\u2019re lying on your back and have a good support pillow that keeps your spine and your neck in a neutral position. This, says Saito, allows your airway to remain unobstructed and you to breathe easily. That\u2019s a good thing.\u00a0<\/p>\n However, if you have sleep apnea<\/a>\u2014a condition in which your breathing stops and starts throughout sleep, typically resulting from your throat muscles becoming too relaxed and blocking a body\u2019s upper airway\u2014sleeping on your back can be detrimental to your health.\u00a0<\/p>\n \u201cIf the tongue falls to the back of your throat when you\u2019re lying on your back, that\u2019s bad,\u201d says Saito. For babies, most doctors recommend putting them to sleep on their backs<\/a> to reduce the risk of sudden infant death syndrome (SIDS)<\/a>, an unexplained death that usually occurs during sleep.\u00a0<\/p>\n \t\t\t\tRelated ‘Ask Us Anything’ Stories\n\t\t<\/p>\n Good news for side sleepers<\/p>\n For adults, \u201cIf you\u2019re lying on your right side, it might be better for blood flow,\u201d says Saito, as well as lower pressure on your heart<\/a>. This is because your mediastinum<\/a>, a flexible compartment located between the lungs, helps hold your heart in place.\u00a0<\/p>\n \u201cIf you\u2019re lying on your left side, it may actually be better for clearing the waste product in our brain,\u201d he says. This is called the glymphatic system<\/a>, a brain\u2019s specialized waste clearance network that washes away harmful metabolic byproducts, including proteins linked to Alzheimer\u2019s disease<\/a>, while we sleep.\u00a0<\/p>\n There\u2019s also a difference between sleeping in a fetal or curled position, and sprawling out straight. Sleeping on either side with your body relatively linear helps to align your spine<\/a>, while curling up on your side is generally good for easing lower back pain. However, being too curled up like a baby can compress your diaphragm and chest, and in turn restrict breathing.\u00a0<\/p>\n Finding the best sleeping position for you<\/p>\n Regardless of what science shows, certain people will have certain preferences when it comes to sleeping positions, says Saito, and for good reason. For instance, \u201cask someone who\u2019s dealing with back pain to then sleep on their back and they\u2019re going to curse you,\u201d he says, \u201cbecause even though they\u2019re breathing better, their bones and joints are hurting terribly.\u201d<\/p>\n So instead of a specific sleeping position, Saito says to consider the ABCs of respiratory therapy<\/a>: airway, breathing, and circulation. \u201cIf you can\u2019t breathe because you have sleep apnea or you have allergies and a stuffy nose, you want to find the best position that keeps your airway open,\u201d he says.\u00a0<\/p>\n What if you move around, sleeping in multiple positions through the night?\u00a0<\/p>\n According to Dr. Saito, \u201cThere\u2019s nobody that sleeps like a log and doesn\u2019t move. You may start off in one position to be comfortable, but over the night you shift.\u201d However, he says, there\u2019s a difference between repositioning yourself throughout the night, and moving a lot because you can\u2019t find a comfortable sleeping position. \u201cJust like in anything, a little bit is OK,\u201d he says, \u201cbut too much means you\u2019re outside of the spectrum of normal.\u201d<\/p>\n People who have trouble sleeping tend to move excessively. But there are ways to practice sleeping in better positions. If you\u2019re typically a side sleeper, try placing a pillow between your knees to help better align your head, neck, and hips. This neutral posture can not only make breathing easier, but it can also result in deeper, more restorative sleep<\/a>.\u00a0<\/p>\n If you\u2019re traditionally a back sleeper, place a pillow under your knees. Is sleeping on your stomach more your thing? Try placing a thin pillow under your hips. Choosing a mattress<\/a> that adheres to the natural curve of your spine is also a key element of snoozing through the night.\u00a0\u00a0<\/p>\n In the end, \u201cThere\u2019s no one best sleeping position,\u201d says Saito. In reality, it can depend on a myriad of factors, from whether you\u2019re pregnant and suffering from bad back pain to battling sleep apnea and being a chronic snorer.\u00a0<\/p>\n Your ultimate goal is to find a comfortable, unobtrusive sleeping position that allows you to get a good night\u2019s sleep.\u00a0<\/p>\n Ultimately, whatever sleep position you find comfiest is going to be the best one for you. This is because it\u2019s what\u2019s going to give you the most rest, which, in turn, will also keep you healthiest.<\/p>\n In Ask Us Anything<\/a>, Popular Science answers your most outlandish, mind-burning questions, from the everyday things you\u2019ve always wondered to the bizarre things you never thought to ask. Have something you\u2019ve always wanted to know? Ask us<\/a>.<\/p>\n \t\u00a0<\/p>\n \t\t\t\t 2025 PopSci Best of What\u2019s New<\/p>\n The 50 most important innovations of the year<\/p>\n \t\u00a0<\/p>\n Laura Kiniry is a freelance journalist based in San Francisco, California. Follow her on Instagram at @laurajkin<\/p>\n","protected":false},"excerpt":{"rendered":"Get the Popular Science daily newsletter\ud83d\udca1 Breakthroughs, discoveries, and DIY tips sent six days a week. 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If you prefer sleeping on your side, try placing a pillow between your knees to help your alignment. Image: Getty Images \/ bymuratdeniz<\/p>\n![\"products](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/03\/best-of-whats-new-2025-HERO.png\")
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