Expert Tips: How to Choose the Best Sleeping Position for Comfort and Health

As Americans wind down at bedtime, the search for ultimate comfort often leads to a favorite sleeping position. But with so many options, how can individuals determine which position is best for their health and comfort?

According to recent survey data, side sleeping dominates as the most popular choice among U.S. adults, with nearly 7 out of 10 favoring this position. In contrast, only 19% report sleeping on their backs, while even fewer—just 12%—prefer lying on their stomachs.

Experts in sleep medicine emphasize that there is no universal best position for everyone. "The primary consideration should always be individual comfort," explained Dr. Wendy Troxel, who notes that factors such as body type and specific medical conditions play an important role in determining optimal sleep posture. She added that side sleeping, especially on the left, is often recommended for those dealing with sleep apnea or acid reflux, conditions known to worsen when lying flat on the back.

Those who suffer from chronic back or hip pain may experience improvements by sleeping on their back with a pillow positioned beneath the knees, Troxel advised. She further highlighted the importance of using a mattress with adequate lumbar support to help maintain the spine's natural alignment and evenly distribute body weight. "Ultimately, the healthiest sleep position is one that maintains spinal alignment and distributes weight evenly," she said, reminding individuals that the right mattress and pillow are just as vital as the position itself.

Medical professionals agree: individual needs and medical backgrounds should guide sleep position decisions. Dr. William Lu, medical director at Dreem Health, pointed out that side sleeping can benefit patients who snore exclusively while lying on their back or who suffer from obstructive sleep apnea. However, he cautioned that those with shoulder or upper extremity discomfort might find greater relief sleeping on their backs instead.

For people who snore or have unmanaged sleep apnea, back sleeping is generally discouraged. According to Dr. Lu, gravity can cause the tongue, jaw, and soft tissues to fall backward during back sleeping, potentially worsening airway obstruction. This highlights the importance of customized advice from healthcare providers for those with specific respiratory concerns.

In response to these challenges, Dr. Lu noted the availability of positional therapy devices designed to help individuals avoid back sleeping if it's problematic for their health. These devices can assist in maintaining side positions throughout the night, offering an additional tool for those seeking better sleep and health outcomes.

No matter your preferred position, experts underscore that comfort and health needs should always come first when settling in for the night. Selecting the right combination of sleep position, mattress, and pillow remains essential to achieving restful and restorative sleep.