What is the Best Sleeping Position?

If you find yourself tossing and turning, struggling to fall asleep, or waking up feeling more tired than rested, it might be time to try a new sleeping position. You’re not alone – according to our Sleep Survey, 27% of people in the UK say they struggle to sleep because they can’t get comfortable. While we often spend time choosing the perfect mattress or duvet, many of us overlook the impact of how we sleep. From easing aches to improving rest and managing health concerns, we’re here to help you find the best sleeping position for a deeper, more restorative night’s sleep.

There’s no one-size-fits-all answer when it comes to sleep positions, but the best one is the one that keeps your spine aligned, from your hips to your head, and helps you wake up feeling rested. Generally, sleeping on your back or side is considered healthier than sleeping on your stomach, as these positions make it easier to support your spine, reduce pressure, and allow your muscles to fully relax. That said, your ideal sleep position also depends on your personal comfort and any health issues you may have, like sleep apnoea, acid reflux, or chronic pain.

As we continue this article, we’ll share more tailored advice to help you find the position that best suits your body, lifestyle, and sleep needs.

Side sleeping is one of the most popular positions as it can ease snoring, support spinal alignment, and boost circulation, especially for those with sleep apnoea. To avoid shoulder aches or pins and needles, try switching sides and using a supportive pillow to keep things comfy and balanced.

Sleeping on your front isn’t usually recommended, as it can strain your neck and spine, leading to discomfort over time. That said, it may help reduce snoring for some. If you’re a stomach sleeper, opt for a firm mattress and a soft, low pillow to ease pressure, but consider switching to a position that better supports your body long-term.

Read our expert guide to how many pillows you should sleep with.

If you’re waking up with a sore back, your sleeping position could be part of the problem. But if you already have back issues, adjusting your position might actually help. The best sleeping position for lower back pain is often on your side in the foetal position, with a pillow between your knees to keep your spine, hips, and pelvis aligned.

For some, lying on your back can offer comfort too, especially with a small pillow under the knees to support the spine’s natural curve. The best sleeping position for upper back pain usually involves keeping your head, neck, and shoulders well supported to ease pressure and encourage proper alignment.

Learn more about the benefits of sleeping with a pillow between your knees and read our full guide on preventing back pain in bed.

The best sleeping position for neck and shoulder pain is one that focuses on alignment. Sleeping on your back is ideal, as it keeps your head and neck in a neutral line. Just ensure your pillow isn’t too high or too flat to maintain the natural curve of the neck. Side sleeping can also work, but you’ll need a pillow that’s firm and high enough to fill the space between your neck and the mattress, keeping your head in line with your spine. Make sure to avoid sleeping on your stomach as this position can twist the neck, causing more discomfort.

Discover some of the main reasons why your neck might hurt after sleeping.

After a C-section, comfort and protecting your incision are the top priorities. For the first few days or weeks, many find sleeping on their back most comfortable. Propping your upper body up with pillows can make it easier to get in and out of bed and reduce pressure on your abdomen. Side sleeping with a pillow placed against your stomach for support is another popular option. If you’re unsure, however, it’s always best to speak to a medical professional.

Read our guide on how to get the best night’s sleep after a C-section for more tips and advice.

For those with sleep apnoea, the best position to sleep in is on your side. When you sleep on your back, gravity can cause the soft tissues in your throat to collapse and obstruct your airway, leading to breathing interruptions. By sleeping on your side, you help keep your airways open for a smoother, quieter, and safer night’s sleep. There are special pillows and devices available to help you stay on your side throughout the night.

If you sleep with someone who suffers from sleep apnoea or snoring, read our article on achieving a peaceful night’s sleep with a noisy partner.

Your sleeping position plays a bigger role in your well-being than you might think. A supportive posture helps keep your spine in proper, neutral alignment, reducing the chances of waking up with aches and pains. It can also ease neck, shoulder, or back discomfort, support healthy circulation, and even make breathing easier, especially for those who snore or experience conditions like sleep apnoea.

Yes, your mattress and sleeping position should work hand in hand to give you the best night’s sleep possible. A soft mattress is ideal for side sleepers, gently cushioning pressure points like the shoulders and hips to keep the spine aligned. Medium mattresses offer a balance of comfort and support, making them a solid choice for back sleepers who need to maintain their spine’s natural curve without sinking in too deeply. If you sleep on your front, a firmer mattress is best as it helps keep your body lifted and prevents the lower back from arching uncomfortably.

Learn more about how to spot the signs of sleeping on a bad mattress.

As mentioned, finding the right sleeping position for you all comes down to listening to your body. Experiment with different positions, use pillows to support you where needed, and pay attention to how you feel when you wake up. The right position is the one that lets you sleep soundly and wake up feeling pain-free, refreshed, and ready to take on the day.