Sleep Positions
The position you sleep in affects your spine, airways, digestion, and pressure points. The "best" position depends on your health conditions — here's how to find yours.
Quick Reference: Sleep Position by Condition
| Condition | Best Position | Avoid |
|---|---|---|
| Snoring / Sleep Apnea | Side sleeping (either side) | Back sleeping |
| Acid Reflux / GERD | Left side, head elevated | Right side, flat on back |
| Lower Back Pain | Back with pillow under knees, or side with pillow between knees | Stomach |
| Neck Pain | Back or side with proper pillow support | Stomach (forced neck rotation) |
| Shoulder Pain | Back, or side on unaffected shoulder | Side on affected shoulder |
| Hip Pain | Back or side with pillow between knees | Side on affected hip |
| Pregnancy (after 1st trimester) | Left side | Back, stomach |
| Heart Conditions | Right side (some evidence) | Left side (may worsen symptoms for some) |
| Sciatica | Side with pillow between knees | Stomach |
| Congestion/Sinus | Head elevated, side | Flat on back |
| General health (no conditions) | Side (left or right) or back | Stomach generally least recommended |
Explore Sleep Positions
Best Sleep Positions
Overview of all sleep positions, their general health implications, and what each position means for your body. Includes named position variants.
Read more →Position by Condition
Detailed guidance on the best sleep position for snoring, acid reflux, back pain, neck pain, hip pain, pregnancy, and more.
Read more →Side Sleeping
The most popular position (~70% of adults). Left vs. right side differences, pillow selection, reducing shoulder pressure, and skin considerations.
Read more →Back Sleeping
Benefits for spinal alignment, why it worsens snoring and apnea, pillow guidance, and who should definitely avoid this position.
Read more →Stomach Sleeping
Why it's generally least recommended, its specific risks, and how to make it safer if you can't sleep any other way.
Read more →