What is the best sleeping position for back health, breathing, and digestion?
Nour Nour El-Din: Humans spend about a third of their lives sleeping, so the impact of sleep on health extends beyond the number of hours spent in bed to include the position in which we sleep. Choosing the right sleeping position can affect the quality of rest, back pain, breathing, and even digestion. According to sleep experts, as noted in an article published in The Conversation, sleeping on one’s side is generally better than sleeping on the back or stomach, while sleeping on the left side appears to offer additional benefits for some people, particularly those suffering from acid reflux or snoring. However, experts emphasize that there is no ideal position for everyone; comfort and maintaining spinal alignment remain the most important factors.
◄ Why is side sleeping recommended? Studies suggest that side sleeping benefits the body in several ways. According to sleep experts, this position helps maintain the natural curvature of the spine more effectively, reducing pressure on the neck and lower back and decreasing the likelihood of waking up with pain or stiffness. It also helps keep the airway more open compared to sleeping on the back, which may reduce snoring and improve breathing for some individuals, especially those with obstructive sleep apnea. Data from French health insurance indicate that side sleeping may reduce the number of nighttime airway obstructions for some patients by nearly half.
◄ What about the brain? One aspect that has attracted researchers’ attention is that side sleeping may help the brain eliminate metabolic waste more efficiently. During sleep, the so-called “glymphatic system” becomes active; this network-like cleaning system within the brain removes metabolic byproducts and certain proteins that accumulate during the day. Some researchers believe that side sleeping facilitates the movement of cerebrospinal fluid within this system, potentially enhancing the removal of these waste products. Although most evidence comes from experimental studies, these findings open an important avenue for understanding the relationship between sleep quality and brain health as we age.
◄ Why is the left side preferred? If side sleeping is generally beneficial, why do some experts specifically recommend the left side? The reason lies in human anatomy. The stomach is located on the left side, so gravity helps keep stomach contents away from the esophagus when sleeping on this side, reducing the likelihood of acid reflux and heartburn, especially after an evening meal. Some doctors also believe this position may aid digestion in people with gastroesophageal reflux or certain digestive disorders. In contrast, sleeping on the right side may facilitate the return of stomach contents to the esophagus for some individuals, increasing the likelihood of experiencing acidity during the night.
◄ Should back sleeping be avoided? Not necessarily. Sleeping on the back may be suitable for some people, especially if a pillow properly supports the neck. However, this position may increase the risk of snoring and sleep apnea, as the tongue and soft tissues in the throat can relax and fall backward, narrowing the airway. Sleeping on the stomach, on the other hand, is considered by many experts to be the least suitable position, as it forces the neck into a constant twist and increases pressure on the spine and lower back, which can lead to muscle pain upon waking.
◄ It’s not just about the side, but also how you sleep. Researchers stress that choosing the left side alone is insufficient if the body’s posture is incorrect. Some side-sleeping positions accompanied by severe spinal twisting can lead to back, shoulder, and neck pain upon waking. Therefore, experts recommend keeping the head, neck, and back aligned, and using a suitable pillow that fills the gap between the head and shoulder. Additionally, a small pillow between the knees may help relieve pressure on the pelvis and lower back for some individuals.
◄ Do these recommendations apply to everyone? The answer is no. Certain health conditions may require different sleeping positions. Pregnant women, for example, are often advised to sleep on their left side to improve blood flow to the uterus and placenta. Conversely, doctors may recommend different sleeping positions for patients with specific heart or lung conditions, depending on their health status. Therefore, anyone suffering from chronic pain, sleep apnea, severe reflux, or heart disease should consult their physician to obtain the most appropriate recommendation.
