September 17, 2026
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Your sleeping position can affect breathing, heartburn, and back and neck discomfort, but there is no single position that works best for everyone.
Everyone has a favorite sleeping position, whether it's curled up on your side, stretched out on your back, or face-down on your stomach. But the position that feels most comfortable can also affect how you feel during the night and when you wake up.
The way you sleep can influence breathing, heartburn, and aches and pains, and certain positions may be more comfortable for people with particular health conditions. There's no single best way to sleep, though. What matters most is finding a position that helps you rest comfortably without making an existing health problem worse.
Most people naturally gravitate toward their sides. More than 60 percent of adults are side sleepers, compared with about 18 percent who sleep on their backs. Stomach sleeping is much less common, accounting for only about 10 percent of the time people spend asleep.
Each position has its own advantages and drawbacks. Here's what to consider when settling in for the night.
If you snore or have obstructive sleep apnea, sleeping on your side may have an advantage. Obstructive sleep apnea is often worse when you sleep on your back. If you have position-dependent sleep apnea, positional therapy may be used as part of your treatment, but changing how you sleep isn't a replacement for prescribed care.
Side sleeping may also be helpful if you deal with certain types of back or neck pain. A supportive pillow can help keep your neck aligned, while slightly bending your knees may ease pressure on your lower back. Putting a pillow between your knees can provide additional support by helping keep your hips and spine aligned.
The side you choose can also matter. If nighttime heartburn or gastroesophageal reflux disease (GERD) is a problem, sleeping on your left side may provide some relief. Research has found that this position can reduce nighttime acid exposure and help clear acid from the esophagus more quickly than sleeping on your right side or back.
Later in pregnancy, side sleeping is generally recommended, and either side is fine. Sleeping on your back during the second and third trimesters can put pressure on a major blood vessel and potentially reduce blood flow. Keeping one or both knees bent and adding pillows between your knees or under your belly can make side sleeping more comfortable.
There are some drawbacks to side sleeping. Spending much of the night on the same side can put pressure on your shoulder and hip. If you regularly wake up sore, switching sides or adjusting your pillows may help.
If you prefer sleeping on your back, this position can help keep your head, neck, and spine naturally aligned.
That may make it comfortable for some people with back or neck pain, and placing a pillow under your knees can provide additional support and take some pressure off your lower back.
There are times when elevating your upper body while lying on your back may also be helpful. For example, if nasal congestion is keeping you awake, raising your head and upper body can make breathing more comfortable.
Stomach sleeping is less common, and one reason may be the strain it can place on your body. Because you have to turn your head to one side to breathe, spending hours in this position can move your neck and spine out of alignment and contribute to neck, shoulder, or lower back discomfort.
If you're comfortable sleeping on your stomach, a few adjustments may reduce some of that strain. Using a thin pillow (or no pillow at all) under your head can help keep your neck in a more neutral position. Placing a pillow under your pelvis can also provide some additional support for your lower back.
Stomach sleeping may have one potential benefit if you snore. Because you're not sleeping on your back, your airway may be less likely to narrow. However, there isn't enough evidence to recommend stomach sleeping as a treatment for obstructive sleep apnea.
Ultimately, there's no single position that's right for everyone. Side sleeping may be particularly helpful for people dealing with nighttime heartburn or certain types of position-dependent sleep apnea. Back sleeping can provide good spinal support for some people, while others simply sleep better on their stomachs despite the potential for neck or back discomfort.
Comfort is also part of the equation. If a different sleeping position makes it harder for you to fall asleep or stay asleep, it may not be the right fit for you.
The best sleeping position is ultimately the one that helps you sleep comfortably and wake up feeling rested. But if you regularly wake up with pain, struggle with nighttime heartburn, or notice that snoring or other symptoms are worse in certain positions, changing how you sleep may help. And if sleep problems persist, or you experience loud snoring, pauses in breathing during sleep, or other concerning symptoms, talk with your healthcare provider about what could be causing them.
