Sleep Positions: Side, Back and Stomach Compared
Compare side, back and stomach sleep positions. See the pros, cons and pillow tips from health sources, plus who should talk to a doctor.
Key takeaways
- Experts suggest the best position keeps the natural curves and alignment of your spine.1
- Side sleeping is the most common position, used by roughly 60% of adults according to one source.1
- Back sleeping keeps the head, neck and spine neutral, but it can worsen snoring and sleep apnea.1
- Stomach sleeping may strain the neck and raise the risk of lower back pain.1
What sleep positions are
This guide compares side, back and stomach sleeping. Each one puts your body in a different shape for the night.
For more, see all sleep guides.
For people without a specific medical condition, the best position keeps the spine aligned with even weight spread out.2 Much of the advice below rests on expert opinion rather than strong trials.
Sleep positions compared
| Position | How common | Pros | Cons |
|---|---|---|---|
| Side | About 60% of adults1 | Usually best to lower snoring risk3 | May cause shoulder soreness and facial wrinkles1 |
| Back | Not given | Keeps head, neck and spine neutral1 | Can worsen snoring and sleep apnea1 |
| Stomach | About 7% of people3 | May ease snoring3 | Can strain the neck and raise lower back pain risk1 |
Side sleeping
Side sleeping is the most common position, used by roughly 60% of adults according to one source.1 WebMD says the fetal position is the most popular, favored by more than 4 in 10 people.2
A pillow between the knees can keep your hips, pelvis and spine aligned.1 Side sleepers may get shoulder soreness and facial wrinkles.1
Curling up tightly can restrict the diaphragm and limit deep breathing.2 WebMD says side sleeping may help snoring or sleep apnea.2
Back sleeping
Back sleeping keeps the head, neck and spine neutral. A pillow under the knees can ease lower back strain.1 It may help neck pain because of the neutral alignment, though some people get low back pain from it.3
Back sleeping can worsen snoring and sleep apnea.1 It may also make reflux symptoms worse, though advice differs between sources.3 If you want to prevent facial wrinkles, back sleeping works best.3
Stomach sleeping
Stomach sleeping often turns the head to one side, which strains the neck. It also flattens the natural curve of the spine and raises the risk of lower back pain.1 WebMD says it doesn’t help most people and can cause back, neck and shoulder pain.2
You can reduce strain with a very thin pillow or no head pillow. A small pillow under the pelvis may ease lower back pressure.1 Roughly 7% of people sleep this way.3
Who should be careful
People with snoring, sleep apnea or chronic pain should talk to a doctor or sleep specialist about the best position. Back sleeping can worsen snoring and sleep apnea.1
See a doctor if snoring wakes you, you wake gasping, or you feel tired in the day. These may signal sleep apnea.
People with heart failure or reflux may be advised on which side to sleep on. Ask your clinician, since sources differ on advice by condition.3
Frequently asked questions
What is the best sleep position?
No source settles one best position for everyone. Experts suggest a position that keeps the natural curves of your spine.1
Which position is best for snoring?
Side sleeping is usually best to reduce the chance of snoring, while back sleeping may aggravate it.3
Is stomach sleeping bad for you?
It can strain the neck and raise the risk of lower back pain.1 A thin or no head pillow may reduce the strain.1
Which side is better for reflux?
The left side is usually preferred for reflux, though advice differs between sources.3 Ask your clinician what fits you.