Emily Flores
Everyone has a favorite way of curling up at night, but not all positions treat the body the same. Certain ways of lying down help the body relax into deeper rest. Others introduce strain or make sleep less restorative. That’s why doctors often point out that posture at night carries more weight than most people realize. Here are 10 sleeping positions consistently linked with meaningful health benefits.
Left Side Sleeping
Sleeping on the left side has several health benefits. For pregnant women, it improves blood circulation and reduces pressure on the liver, which sits on the right side of the body. It also helps alleviate acid reflux by minimizing stomach acid exposure to the esophagus (food pipe), making nighttime refluxes less disruptive.
Reclined Position
Think of it as a halfway point between lying flat and sitting up—comfortable and supportive. You don’t need a fancy “zero-gravity” bed to benefit from a reclined posture. Using an adjustable bed can reduce pressure on your lower back and help with breathing. It’s especially useful for people with chronic pain.
Sleeping With Legs Elevated
When your legs are slightly raised at night, circulation improves and swelling subsides. This position encourages blood to return toward the heart and eases pressure that builds during the day. Doctors commonly suggest it following surgery or long periods of sitting.
Back Sleeping (Supine)
Lying flat on your back helps keep your spine in a neutral position. It’s gentle on your joints and can reduce pressure points. Just keep in mind—it’s not the best choice for people who snore a lot or have problems like sleep apnea.
Modified Prone Position
While sleeping flat on your stomach isn’t ideal for your spine, a gentler version can help some people breathe easier and reduce snoring. Try lying slightly on your stomach with one leg bent and a thin pillow under your hips. This setup eases lower back tension and may feel more natural for people who struggle to sleep on their back or side.
Fetal Position
Many people find comfort in the curled-up fetal stance. A Sleep Council survey also reported that it was the most chosen position, preferred by 41% of participants, particularly women. Its proven benefits include natural spine alignment, and it may also ease pressure on your brain and nerves.
Log Position
Lying on your side with both arms straight down is called the log position. It keeps your spine fairly straight and may help reduce back and neck pain. According to psychologists, people who sleep this way tend to be easygoing and sociable.
Elevated Head Position
Using either an adjustable bed or a wedge pillow to raise the head is especially useful if you sleep on your back. This posture helps reduce obstructive sleep apnea episodes by keeping airways more open. It also lowers the chance of nighttime acid reflux.
Pillow-Supported Side Sleeping
Many people choose side sleeping, and it becomes healthier with a pillow placed between the knees. Doctors recommend this adjustment for people with musculoskeletal pain. Pregnant women, too, benefit from improved circulation and comfort. Even a simple towel can serve the same purpose effectively.
Starfish Position
People who sleep in the starfish position are less likely to experience facial wrinkles compared to side or stomach sleepers. Though less common than other back-sleeping styles, this position involves lying with arms and legs spread out.