The Way You Sleep: Pros and Cons of Your Sleeping Position

Each of us has a different sleeping position he or she prefers, and this choice is usually dictated by the means of comfort. It seems like there is no use of arguing about what sleeping position is the best or the worst, or is there? Let us explain the pros and cons of each sleeping position and tell you how good or bad it can be for your health.

There are generally three ways you can sleep: on your back, on your side, or on your stomach. For sure, there are many positions you can take in each of these ways, for instance, starfish (on the back with your arms and legs spread out) or yearner (on your side with your legs strait and your arms lying in front of you. However, the general pros and cons will be similar depending on whether you are a back, side, or stomach sleeper. Let’s find out the ultimate sleeping position once and for all!

Sleeping on your back

This position is considered to be the most neutral one, as it has lots of benefits, while its cons are not really harmful.

sleeping positions

Benefits: This position is good for your spine and posture, as it helps your back to remain aligned. If you recently started to suffer from headaches or neck pains, it would be a good idea to change your usual sleeping position to sleeping on your back because it is the most comfortable pose for your neck (in case you sleep on a comfortable pillow, of course). In addition, some researchers say that sleeping on your back is also good if you don’t want to get wrinkles because it keeps your face from touching your pillow.

Generally, sleeping on your back allows your body to distribute your body weight evenly, which takes away the additional pressure from some sections of the spine. Back sleeping is also good for your internal organs because it helps them stay on their natural places.

Disadvantages: despite all the pros of sleeping on your back, it is really bad for people who have a tendency to snore during the night. In addition, it can be one of the causes of the sleep apnea. In addition, this sleeping position puts more pressure on your hips and can sometimes cause pains in your lower back.

What to do: if you want to take some pressure off your spine, it would be helpful to put a small pillow under your knees and under your lower back. These tips will help your spine to take a more natural position for it, which is definitely good for your health.

Sleeping on your side

sleeping positions

Note: this sleeping position is the most popular, as 76% of nearly 1000 participants of one Australian survey confirmed that they prefer sleeping on their side. There is a high chance that you yourself are a side sleeper, so keep on reading to find out how good or bad it is for our health.

Benefits: Sleeping on the side is the most popular position for a reason, as it is the most natural way for us to align our body while sleeping. This position is great for the body in general because it dies not put any additional pressure on the spine, while it is also easy to breathe, so there are lower chances of snoring. As long as your pillow helps your head stay aligned with your spine, sleeping on your side is also a good decision to avoid shoulder and neck pains.

Pregnant women usually prefer this position because it is the most comfortable for them and their future baby. By the way, there is a useful tip: if you want to take the most of the side sleeping while pregnant, try sleeping on your left side because it provides better blood circulation for you and your baby. For what is more, sleeping on your right side also helps your heart, especially if you have any kind of heart disease or malfunction.

Disadvantages: There are not a lot of cons for this sleeping position, really, because it is the most natural way for our bodies to take while lying. However, there still are some disadvantages. For instance, if you do not use the right pillow, it may result in you having a neck pain next morning. In a more distant perspective, it can also harm your posture. Another minus is that the arm on which you are laying may become numb and it will wake you up in the middle of the night. In addition, sleeping on your side with your knees bent may cause the knee pains as well.

What to do: In order to avoid neck pain, you should find a pillow, which would help your neck stay aligned with your spine. It would also be helpful to put a pillow between your knees, as it will take away the pressure off your lower back.

Sleeping on your stomach

sleeping positions

Spoiler alert: this position is thought of as the worst one to take while you are sleeping. It is very unnatural for the whole body and can result in some serious health problems.

Benefits: The most important benefit of this sleeping position is the fact that it can reduce snoring and symptoms of sleep apnea. Beyond that, there are no real advantages of this position for your health.

Disadvantages: Sleeping on your stomach outs your spine in a very unnatural position. It makes your lower back arch down (especially if you are sleeping on a pillow), while your neck is crooked. If you sleep in this position for a long time, it can result into strong pains in your back, starting with your shoulders and finishing with your lower back.

What to do: If you feel pain in your back and think like it was caused by sleeping on your stomach, it would be a good decision to consider changing your sleeping position to something more natural for the spine. However, if sleeping on your stomach is the most comfortable option for you, just leave it this way.

To combat this problem you need to look for the best mattress for your sleeping position and pay attention to memory foam mattress toppers reviews


Overall, there are both pros and cons of each sleeping position, and even though sleeping on your side is thought of as the best choice for your body, it still has some minuses. The best choice for your body will be whatever feels more natural and comfortable for you. Listen to your body and sleep well.