The Best and Worst Sleeping Positions and Their Effects on Health

Having a good night’s sleep is something everyone yearns for! It is also vital for your physical and mental health.

The importance of good sleep was supported by countless studies. Lack of sleep is associated with many health problems, from obesity to heart disease, from dementia to diabetes, and from hair loss to early signs of aging. Several factors can affect your sleep, including the room environment, the level, the stress level, your diet, etc.

You will be surprised when you know that sleeping position has a huge impact on your sleep in addition to your general health.

Sleeping on your side, back, or stomach – all situations greatly affect your health and behaviour. It not only affects your physical feeling the next morning or throughout the day, but it may also affect your brain health and contribute to brain disorders such as dementia, Alzheimer’s disease, and Parkinson’s disease. Not only that, but sleep mode also plays a major role in snoring, acid reflux, heartburn, sleep apnea, and even wrinkles!

Here are the best and worst sleeping positions and their effects on your health.  N° 6 Really important to know


#1. On Your Back, Arms at Sides

The Best and Worst Sleeping Positions and Their Effects on Health

Position: Lie on your back with your arms on your sides. This situation is also known as “soldier status”.

Health effects:

Pros – Sleeping on your back is usually the best position for spine health, as the back remains straight. Reduces pressure on tablets, thus preventing neck and back pain.

Also, sleeping on your back reduces acid reflux, helps keep the breasts cheerful and reduces facial wrinkles.

Cons – sleep apnea and snoring are common problems associated with back sleep.

When you sleep on your back, gravity forces the base of the tongue to collapse in the airway. This impedes breathing and causes snoring that can keep your partner awake at night.


If sleeping on your back causes snoring and breathing problems, you can combine this with a side sleep position. Combining the two positions will help you sleep soundly and wake up more refreshed.

Try to sleep on your back without a pillow to keep your neck in a neutral position. Be careful not to use too many pillows, as this can make breathing more difficult. It’s best to use a large pillow under your knees to support the natural curve in your lower back. You can also use a buckwheat pillow under your head to support your neck when lying down.

#2. On Your Back, Arms Up

The Best and Worst Sleeping Positions and Their Effects on Health

Position: Lie on your back with your arms close to your face and over your head. This is also called a “starfish” position.

Health effects:

Pros – Back sleep is the best condition for spine and neck health. This special position puts less stress on the discs, thus preventing spine and neck pain.

In addition, it helps reduce acid reflux because the head is high and the stomach is able to sit below the esophagus. This prevents the digested material from returning to the esophagus.

This starfish sleep mode prevents facial wrinkles and broken skin.

Downsides :

– On the downside, this situation can lead to snoring problems. Also, raising your arms above your head can cause pain due to pressure on the nerves in the shoulders.


Avoid using a pillow while sleeping in this position to allow your head, neck, and spine to rest in a neutral position. This means that there is no additional pressure on these areas while you sleep.

#3. On Your Side, Arms at Sides

The Best and Worst Sleeping Positions and Their Effects on Health

Position: Sleep on your side with both arms facing down in a straight line. This is also referred to as the “record” mode.

Health effects:

Positives – This is the ideal sleep position for the spine, where it receives full support in a natural curve. The straight spine not only prevents back and neck pain, but also weight from interrupted sleep.

Likewise, sleeping on your side is also a weight of snoring. This is the best sleeping position for pregnant women.

The negatives :

– support because the upper leg does not get enough support in this sleep position, there are high chances that you may experience back or hip pain in the future. Also, lateral sleep can lead to skin aging (facial wrinkles and sagging breasts) due to gravity. It can cause neck pain.


Because this position can cause neck pain, use a thick pillow to support your neck. For your pillow, always use a satin pillow to prevent facial wrinkles. Also, place a pillow between your thighs to support your upper leg.

#4. On Your Side, Arms Out

The Best and Worst Sleeping Positions and Their Effects on Health

Position: Sleeping on your side, with your legs slightly bent, arms and head stretched slightly away from the center. This is also known as ‘the yearner’ position.

Health effects:

Positives – This sleep mode prevents back and neck pain. In addition, it helps reduce snoring, reduce heartburn, and acid reflux.

Not only that, but this sleep mode allows the body to remove waste products from the brain more efficiently and reduces the risk of developing brain disorders such as Alzheimer’s and Parkinson’s disease. In addition, people who sleep in this position are less likely to wake up in the middle of the night. This is mainly due to the comfort your body gets during sleep.

Cons :

– Sleeping on your side restricts the correct flow of blood and puts pressure on the nerves, which may cause pain in the shoulders and arms. Stress may put pressure on internal organs such as the stomach, liver, and lungs, which may cause discomfort.

Lateral sleep may also cause flabby breasts and premature aging of the skin because applying one side of your face to the pillow causes facial wrinkles.


Sleep on a satin pillow to reduce the chance of facial wrinkles. To support your upper leg, you can place a pillow between your knees. However, to reduce discomfort in the upper arm, it is recommended to switch to log mode, with your arms at your side.

#5. On Either Side

The Best and Worst Sleeping Positions and Their Effects on Health

Position – sleeping on your left or right side.

Health effects:

Pros – lateral sleep is useful for those who suffer from neck and back pain, acid reflux, snoring, and sleep apnea. People in this position are less likely to snore, as it keeps the airways open. This position is recommended for people who suffer from sleep apnea.

Lateral sleep also lengthens the spine, which helps reduce back pain.

Sleeping on the left side is beneficial for pregnant women, as it helps to improve fetal blood circulation.

A 2012 study published in BMC Pregnancy & Childbirth indicates that sleeping on your left side during pregnancy can increase healthy blood flow and provide optimal oxygen levels for you and your baby.

Cons :

– Sleeping on the right side may worsen heartburn problems. On the other hand, sleeping on the left side may put pressure on your internal organs such as the stomach, lungs, and liver. If you have any stomach, lung, or liver problems, go to the right side.

Lateral sleep can contribute to premature aging, due to the attraction that leads to wrinkles on the face and sagging breasts.


If you prefer to sleep in this position, place a pillow between your knees. Also, use a satin pillow to reduce the chance of wrinkles on your face.

In addition, avoid placing your head (or your entire body) on one arm. It is advisable to keep the arms relaxed next to you.

#6. Fetal Position

The Best and Worst Sleeping Positions and Their Effects on Health

Positioning: Sleeping winding on either side, in a ball-like position with your knees raised to your chest and tilting your chin down.

Health effects:

Pros – This position reduces snoring considerably. It is also good for pregnant women.

Sleeping on your left side in particular can help reduce acid reflux, as it will keep the stomach below the esophagus and gravity help keep the reflux away.

Downsides – although this position can be very comfortable while sleeping, it can put a lot of strain on your neck and back. This can lead to serious neck and back problems, such as sciatic nerve pain, in the future.

Additionally, severe wrinkling can strain your back and joints as well as cause a number of problems such as limited breathing, wrinkles, and sagging breasts.


Those who like to sleep in this position should use a fixed pillow to support their heads. Also, the pillow should be high enough to keep the head in a neutral or even position. This will reduce pressure and pressure on the neck to prevent neck pain, muscle pain, and stiffness. It is also a good idea for people sleeping in this position to sleep sideways at night.

Curling on your left side puts pressure on vital organs such as the liver, lungs, and stomach, so if the fetus is the place you choose, then turn around on your right side.

#7. Flip down

The Best and Worst Sleeping Positions and Their Effects on Health

Positioning: Sleeping on your stomach with your head pointed to either side, or your arms hugging the pillow. This type of sleep position is also known as the “free fall” position.

Health effects:

Positives – Sleeping on your stomach helps keep the upper airways more open, thereby reducing snoring. This mode helps improve digestion to a certain degree. (However, prolonged sleep in this position may have a negative effect on your digestive system.)

A study conducted in 2012 and published at the American Psychological Association found that people who sleep on their stomachs are more likely to have erotic dreams than those who sleep in other conditions.

The negatives :

-sleeping on your stomach may be considered the worst sleeping position, as it causes an increase in the spine. Lie on your stomach does not support the natural curvature of your spine and puts pressure on the lumbar spine, joints, and other muscles, leading to pain and numbness.

It also forces your neck to rotate in one direction or another in tight and closed positions, which exhausts your neck and restricts proper breathing and blood circulation. This position is not completely recommended for those suffering from neck or back pain. For obese people, this type of sleep puts additional pressure on internal organs such as the lungs.

In addition, even after enjoying a restful sleep on your stomach, you may feel pain, stiff neck, or neck pain during the day.


If you like sleeping on your stomach, try putting your lateral sleep somewhat by placing a pillow between your stomach and the mattress. This will make you more comfortable lateral sleep on your own and also prevent you from getting around your stomach while you sleep.

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