What Does Your Sleep Position Mean?

Sleep is an elusive state of rest and rejuvenation that keeps us guessing a lot of the time. No matter how hard we try, some of us are constantly left bashing the snooze button and yearning for more throughout the day.

But what if the key to a better night's sleep lies not just in how long we sleep, but in how we literally position ourselves in our beds? And what if that choice (between front, back or side sleeping) actually had an impact on your health?

Increasingly, experts have argued that our sleep positions really do have profound implications for the quality of our sleep, and thus, our long-term wellbeing. So, let's dive into the science with experts to better understand how our sleep positions can set us up for optimal rest, and ultimately, optimal health.

Is there a better side to sleep on when it comes to our health?

Certain experts in the field of sleep science say that bad sleep posture could slowly hinder many aspects of your physiological health and wellbeing.

Studies indicate that sleeping on your back is associated with more instances of arousal and increased sleep disruption compared to other positions. Conversely, lateral sleeping (on your side) might promote more stable sleep, and in one study, those who slept on their right side had the longest duration of slow-wave sleep. Other benefits, like reduced snoring and improved digestion, add to side-sleeping's beneficial impacts. Just remember to set yourself up for success with proper spinal alignment (using a supportive pillow or a pillow between the knees) to prevent any unwanted discomfort and lower back strain.

A widely cited 2015 animal study, published in The Journal of Neuroscience, used imaging techniques to look at how different sleep positions affect the brain’s waste-clearing system. The researchers found that when rodents slept on their side, it allowed the brain to remove waste products most efficiently, including amyloid-beta, which can build up to toxic levels in Alzheimer's patients. This brain-clearing process was less effective when the rodents slept on their back or stomach. 

“Such findings could be potentially of interest to people at risk of dementia or Alzheimer’s or any kind of neurodegenerative disease,” says Katharina Lederle, PhD, a London-based sleep and circadian rhythm specialist.

Some experts have also suggested that sleeping on your left side could help your brain better ‘detox' each night, through a system called ‘the glymphatic pathway’, the brain's specialised waste management system that is primarily active during deep sleep. 

Which side is best to sleep on for heart health benefits?

The “best” side for heart health isn’t the same for everyone, and largely depends on your personal metrics.

In a very small study, people with heart conditions like heart failure were more comfortable and better able to breath when they slept on their right side, suggesting that sleep position may place less strain on the heart. But those findings can't be generalised to the whole population, and there appears to be no conclusive evidence that one side is better than the other for long-term heart health in the general population.

In most cases, the best position could simply be the one that allows you to sleep comfortably and uninterrupted.

Why sleeping on the right side isn't for everyone

If you’re prone to heartburn or acid reflux, you might want to skip the right side.

Pregnant women, for example, are often steered towards sleeping on their left side for better comfort and digestion, because this left-sided position can help food move smoothly from the large intestine while reducing strain on the digestive organs. “This is because the stomach is lower than your oesophagus,” says Sammy Margo, sleep expert and author of The Good Sleep Guide. “Anatomically speaking, the stomach is situated on the left side of the abdomen. Lying on the left side keeps the lower oesophageal sphincter (the muscle acting as a valve between the oesophagus and stomach) above the level of gastric acid."

Which side is best to sleep on?

There are significant differences between sleeping on your right or your left side:

Right side: Resting on your right side isn’t ideal for everyone, especially if you’re prone to heartburn or acid reflux—pregnant women, in particular, are often steered towards the left side for better comfort and digestion. There’s also the matter of waking up to a face that feels puffy or shows new lines, courtesy of being pressed into a pillow all night. If that’s a concern, switching to a silk pillowcase might be a simple and skin-friendly solution.

Left side: Sleeping on your left side tends to get the nod for being the healthier choice, and it’s easy to see why. This position can boost circulation to the heart, which is particularly beneficial during pregnancy. It’s also thought to support your brain's detox pathways and digestion, helping food move smoothly from the large intestine to the colon, all while reducing strain on the digestive organs.

That said, no position is perfect. Left-side sleeping can put added pressure on the lungs and shoulders, which may lead to discomfort for some. It’s all about finding the balance that works best for your body.

A case for mixing it up: Experts suggest changing up sleep positions from time to time to prevent postural imbalances and potential shoulder discomfort caused by repeated pressure in sleep.

Lying on your back potentially reduces pain, symptoms of acid reflux, and has even been suggested to play a role in minimising wrinkles. It could be beneficial in maintaining a neutral position of the back and neck, as long as the knees are not pulled in too far towards the chest — a position that can overextend the spine. Sleeping curled up, with your knees to your stomach, can compress your lungs and diaphragm, potentially affecting your breathing. Pillow height is also important for this position, allowing the neck to be at an angle which is most natural for optimal musculoskeletal health.

Is it ok to sleep on my stomach?

Stomach sleeping is not experts' go-to as it can lead to neck strain and lower back pain due to unnatural spine alignment. But, if for you this is your preferred position, using a thin pillow or none at all can be helpful to mitigate some of the strain caused.

In general, it is advisable to train yourself to adopt side or back sleeping positions for their links to better health outcomes. 

What if I have sleep apnoea?

The clinical evidence is unanimous in suggesting that sleeping position significantly impacts snoring and sleep apnoea, per the The British Snoring & Sleep Apnoea Association (BSSAA). To that end, sleeping on your back may exacerbate snoring and isn't ideal for those with sleep apnoea, according to both the BSSAA and Lederle. A moderately firm pillow, such as a memory foam one, may help in supporting the natural curve of the neck and allow better airflow.

Beyond the bed: holistic habits for proper rest

It's not just about your position. All your sleep rituals and supplements work together to enhance our quality of rest.

Maintaining a regular sleep-wake cycle.

This reinforces the body's natural circadian rhythm. (For example, you might find it is easier to fall asleep and wake up.) Regulating sleep cycles can be tracked on an App, you could also simply set an alarm to remind yourself that “Your sleep routine begins now”. Try to aim to sleep and wake around the same time on weekends.

Engage in calming activities before bed.

This could include reading or taking a warm soak, signals the body that it's time to wind down.

Think about your light exposure.

Dr Jill McGarry, consultant clinical psychologist and founder of Sleep Better Doctor, says you should aim to get around 20 minutes of natural light before noon because it could have a stronger impact on sleep quality than any specific sleep position. You could also try using red lighting at night to aid melatonin release. Research has shown that bright, natural daylight helps to regulate circadian rhythms and maintain alertness, while red-toned light in the evening minimises melatonin disruption, creating an ideal environment for winding down and preparing for restful sleep.

Ensure your bedroom is cool, dark, and quiet.

Consider using blackout curtains, earplugs, or white noise machines to eliminate disruptions. Having a comfortable mattress is also super important.

Keep an eye on what you eat and drink.

Caffeine, whether in coffee, tea, or chocolate, sticks around longer than you might think—up to 8 hours in some cases. So, if you're particularly sensitive to its effects, making efforts to cut it out entirely or, at the very least, cutting it off after mid-afternoon can make all the difference to your precious sleep.

Alcohol, though often seen as a relaxant or a “sleep enhancer”, is also a key offender when it comes to sleep disruption. While it may help you drift off initially, it then wreaks havoc on REM sleep, leaving you groggy and unrefreshed.

As for food intake, consuming large meals close to bedtime can cause indigestion and acid reflux. Try to keep dinner light and finish eating two to three hours before you go to sleep. If your hunger signals are still present later in the evening, a handful of almonds or a banana can satisfy hunger and even support better rest.

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