A guide to the best sleeping positions – front, back, or side. Whether you prefer curling up on your side, stretching out on your back, or lying face-down, your chosen sleeping position could be influencing everything from back pain to snoring. The ideal position, however, varies depending on individual needs and health conditions. “Different sleeping positions generate different surface contact, putting pressure on various joints,” explains Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. “The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress. If you have breathing issues like sleep apnea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway,” says Patel. “Try sleeping on your side to combat this. Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms. There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person,” says Patel. “The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck. If you’re sedentary, move more in the crucial ‘two-hour’ window before bedtime,” advises Fatica. “Go for a walk, make a drink, perform some light stretches, such as some simple hip flexor and hamstring stretches.
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Thursday, June 26, 2025