1. Sleeping on Your Back

Sleeping on your back, also called the supine position, keeps your head, neck, and spine relatively aligned when your pillow provides proper support.

Potential benefits

Back sleeping may:

• Help keep the spine in a neutral position
• Reduce pressure on the shoulders and hips
• Avoid putting prolonged pressure on one side of the face
• Be comfortable for people who prefer an evenly supported sleeping position

A supportive pillow under the head and, for some people, a pillow under the knees can make this position more comfortable.

But there is an important exception

Sleeping on your back may not be the best choice for people with obstructive sleep apnea or significant snoring.

When a person sleeps on their back, the tongue and soft tissues at the back of the throat can move backward and contribute to airway narrowing. This can make breathing interruptions more common in some people with obstructive sleep apnea.

A better approach

If you regularly:

• Snore loudly
• Wake up gasping or choking
• Stop breathing during sleep according to a partner
• Wake up with headaches
• Feel extremely sleepy during the day

talk with a healthcare professional rather than simply changing your sleeping position.

2. Sleeping on Your Side

For many adults, side sleeping can be a comfortable and practical choice.

It may be particularly useful for people who experience snoring or obstructive sleep apnea because sleeping on the side can help reduce the airway obstruction that may occur when sleeping on the back.

How to sleep on your side correctly

Try to:

• Keep your head and neck aligned with your spine
• Use a pillow that fills the space between your head and mattress
• Keep your shoulders relaxed
• Place a pillow between your knees if it improves hip or lower-back comfort

Left side or right side?

Both can be comfortable.

However, some people with nighttime heartburn or acid reflux find that left-side sleeping may be more comfortable, while individual results can vary.

If one side consistently causes shoulder, hip, or neck pain, try changing positions or improving your pillow support.

3. Sleeping on Your Stomach

Stomach sleeping is one of the positions that deserves more attention.