The Best Sleep Positions to Boost Rest, Ease Aches, and Help You Wake Refreshed – Combat Back Pain, Sciatica, Neck Pain, and More
Never wake up on the wrong side of the bed again
You may be pondering the best sleep positions if sleeping better in 2026 is at the top of your to-do list. If so, we're here to help.
As it turns out, whether you're a side sleeper, suffer from chronic back pain, or just want to wake up on the right side of bed every day, your sleep position can have a huge impact on the quality of your rest and how you feel when you get up in the morning. Importantly, the ideal sleep position for any person should promote healthy spinal alignment from the nape of your neck to the base of your spine.
How Does Your Sleeping Position Affect Your Sleep?
It's a well-known fact that getting enough restful sleep is essential for overall health and well-being. As Lauri Leadley, president, clinical sleep educator, and founder of the Valley Sleep Center in Arizona, confirms, 'Sleep is an important part of our day, or night, I should say. Quality sleep allows our body to regenerate – cells replenish, memories are formed, and dreams are had. Sleep is a time for healing. Sleep is life!'
As Dr. Sherry McAllister, a chiropractor and president of the Foundation for Chiropractic Progress (F4CP), warns, your sleeping position can have a profound impact on the quality of your sleep and even your overall health.
'[It can affect] pain and discomfort in parts of your body, most notably your back, hips, and neck,' she explains.
Importantly, though, just like when suggesting the best pillow for an individual, I'm always reluctant to select the best sleep position. Every person's body and specific set of sleep needs is completely different, and therefore will benefit from different things. For example, I'm a side sleeper, but you may not be.
So you can make up your own mind, here are all the details on every sleep position and sleep issue you may encounter, and how best to combat it.
The 3 Most Common Sleeping Positions
1. Sleeping On Your Back
All our experts agree that sleeping on your back is the optimal and best sleeping position.
When it comes to your health, sleep coaches believe that some positions are healthier than others, and, if you are looking to sleep better, the consensus is that sleeping on your back is the best of all for optimal spine alignment.
As Dr. Guy Meadows, co-founder of Sleep School, advises, 'Sleeping on your back offers your body optimal support, while maintaining the natural alignment of your head, neck, and spine throughout the entire night.' For that reason, it's also the best option if an injury is preventing you from side sleeping.
This interested me as I really struggle with sleep paralysis, so sleeping on my back is a big no-no for me, but it does make perfect sense – on your back, your weight is evenly distributed. It is something I do, propped up with a couple of pillows, if I have a cold, for example. It's also a good option if you suffer from allergies, back pain, or neck pain, or are concerned about wrinkles.
Back sleeping is also not recommended for pregnant women as it compresses nerves and veins, people who snore, or heavier people. This is because, out of all the sleep positions, it puts the most pressure on your internal organs and makes it harder for blood to flow around the body.
2. Sleeping On Your Side
I'm a loyal side sleeper, just like the majority of adults in the US.
As I avoid sleeping on my back at all costs wherever possible, I'm a side sleeper through and through. I'm not alone, either – according to a study by News Medical, around 54% of adults sleep on their sides, making it the most common sleep position of all, even if it's not technically the best one for the body, according to science.
The theory goes that the flexibility of our spine decreases as we age, and sleeping on our side lends some much-needed support to our hips and shoulders. I'm only 26, but I've slept on my side my whole life. And, luckily, just like sleeping on your back, sleeping on your side does still promote proper spinal alignment, providing you have a suitable mattress, and creates a straight line from the nape of your neck down to the base of your spine.
Side sleeping is particularly beneficial for people with back pain, acid reflux, heartburn, or digestive discomfort, pregnant women, people who snore, people with sleep apnoea, and older people.
In terms of general side sleeping, you may be wondering which side is best for you – on your right, or on your left. Like most things, though, your body will naturally know what's best for you. But, more specifically, if you're pregnant, it's best to sleep on your left (more on that below), and this is optimal if you suffer from acid reflux, too, as the stomach is found on the left side of our body.
On the other hand, the right side is generally better if you have high blood pressure.
Importantly, though, you should not sleep with one arm under your pillow – something I'm certainly regularly guilty of – as this puts significant stress on your shoulder over the course of the night. A supportive neck pain pillow, available at Amazon, with structure and space for your shoulder, can help.
As a general rule of thumb, Thomas Høegh Reisenhus, sleep specialist for TEMPUR, says, 'Just make sure your pillow is the right height to keep your head in neutral alignment with your spine to ensure your airways are clear.'
Still, side sleeping is not for everyone. For example, if you're worried about wrinkles, you can get a silk pillowcase, available for fast delivery from Amazon, but the best remedy is to sleep on your back instead. Depending on which side you tend to sleep on, you might also get some soreness in your shoulders.
Alternatively, there's also the option of the fetal position – a common variation on side sleeping. It may be familiar from yoga – you lie on your side with your knees tucked up. It offers many similar benefits to side sleeping and can feel comforting and supportive.
The secret to a good night’s sleep in the fetal position is to avoid curling up too tightly, or it may result in stiffness the next day.
3. Sleeping on Your Stomach
Sleeping on your stomach is the worst sleep position of all, our experts warn.
Unfortunately, sleeping on your stomach (and sorry if this applies to you) is the worst sleep position of all. That's because, compared to sleeping on your back or side, it's harder to support your spine and relax your muscles when you're pressing your stomach against a firm surface. It's also commonly associated with back and neck pain. In fact, says Dr. Sherry, 'Stomach sleepers may unknowingly contribute to decreasing mobility and flexibility by chronic stress to joints, ligaments, and muscles.'
That being said, most of us have established our best sleep position and preference by adulthood, and, as the saying goes, old habits die hard.
If that resonates with you, it may be reassuring to hear that stomach sleeping does have some benefits, too. For example, sleeping prone (on your front) has been shown to relieve snoring by relieving some of the pressure on your airways. Still, out of all the sleep positions, stomach sleeping provides the least back support and puts the most pressure on your neck, which must twist to one side or the other overnight.
If you're not willing or you're unable to change from stomach sleeping to get a good night's sleep, the circumstances for continuing must be just right. You need to find the right mattress to suit you, that's firm enough to stop your hips from sinking, but not so firm that your chest gets crushed against the surface.
You will also need a very thin pillow to avoid straining your neck. For example, the PlushComfort Pillow, available at Sleep Number, which is available in three shapes designed to fit the way you sleep, may be a good pick.
To train your body into sleeping on your back, try staying on your back until you fall asleep, and tuck a pillow on either side so when you try to roll in your sleep, your path is physically blocked.
Troubleshooting for Specific Aches, Pains, and Discomforts
1. Best Sleep Position for Back Pain
One of the most widely recommended sleep positions for back pain is sleeping on your side with a pillow between your knees.
Lower back pain can take over your entire life. Not only is it uncomfortable throughout the day, but it can also get in the way of normal activities such as work, exercise, and your social life. If you experience it, you’re not alone. According to the American Physical Therapy Association, 25% of Americans report back pain in the last three months at any given time. And, one of the main things that could be causing your pain is the way you sleep at night.
If this is something you suffer with, one of the most widely recommended sleep positions for back pain is on your side with a pillow between your knees.
As Dr. Nerina Ramlakhan, sleep expert at Silentnight, explains, 'Although sleeping on your side won't eradicate the pain, the pillow between the knees will support the alignment of the spine and other muscles and joints in the body.'
Additionally, osteopath Melinda Cotton recommends using your pain as a guide. 'Pain is usually telling you to try another position, so experiment to see what works for you,' she advises.
If you experience back pain regularly, it may be time to treat yourself to a new mattress. In general, a medium to firm pick is best advised. If you're looking to be more sustainable in 2026, I recommend our tried and tested best organic mattresses.
2. Best Sleep Position for Neck Pain
Sleeping on your stomach is a recipe for disaster if you struggle with neck pain.
Sleeping on your back with your pillow at the right height for your shoulders should keep your body in a neutralposition from head to toe, helping to alleviate any neck pain and keeping your spine aligned.
If you sleep on your side, then you need a medium-firm pillow that is thick enough to fit into the gap between your head and your shoulder. You might also consider a knee pillow to help align the hips and stop your torso from twisting.
If you do suffer from neck pain, you should try to avoid sleeping on your stomach. This sleep position puts strain on your neck, which is forced to one side, and can result in numbness and tingling due to trapped nerves. If on your stomach is the only position you feel comfortable, you should try to sleep with a thin, flat pillow, or perhaps no pillow at all, and consider placing a pillow beneath your pelvis to keep your spine aligned.
Understandably, this might feel a little extreme, but you may be surprised to hear that stomach-sleeper Megan Slack, head of Celebrity Style News here at Homes & Gardens, tried sleeping without a pillow for a week and found the benefits 'undeniable.'
Just proceed with caution if you're a back or side sleeper, as you may misalign your spine, only hindering your neck pain, rather than helping it.
3. Best Sleep Position for Hip Pain
Hip pain will usually make sleeping on either side uncomfortable.
If you have hip pain, it's generally best to follow the same advice as those with back pain, either sleeping on your back with a pillow beneath your knees or on your side with a pillow between. Both of these positions will offer support to alleviate your aches and pains, while keeping your hips aligned and reducing pressure.
In particular, sleeping on your back will distribute your weight evenly. And, of course, if you do choose to sleep on your side, this should only ever be the side without the hip pain.
Always avoid sleeping on your stomach with hip pain, too, as this will twist your spine and may worsen the problem.
4. Best Sleep Position for Knee Pain
Knee pain can impinge on your sleep.
If you have knee pain, either through injury, arthritis, or another condition, again, it's best to sleep either on your back or on your side, with a pillow or rolled towel between your legs.
Importantly, make sure the pillow height is not so high that it worsens your knee pain, or so flat that it doesn't help at all. Elevating your knee will help to reduce inflammation.
5. Best Sleep Position for Sciatica
Sciatica may affect your back, hip, and legs.
The sciatic nerve is a long one that runs from your spine, through your glutes, and down your leg. Any impingement (snagging of the nerve) along this path can cause pain, numbness, shooting pains, and tingling. It can happen through injury, muscle tightness, and some disease processes, such as endometriosis, which can cause pressure on nerve bundles in the pelvis.
Osteopath Melinda, who has suffered from sciatica following a disc injury, says that you need to listen to your body to find the best position for you if you have sciatica. 'Try various positions, with and without pillows,' she advises.
Don't worry if you have to move around. 'When we don't move, inflammation builds up and pain increases,' explains Melinda. 'Having to move around in the night is common until the cause of the sciatica begins to resolve and inflammation decreases.'
Always see your doctor if you're unsure of the cause, it's lasted more than a week or two, the pain is unmanageable, or if you begin suffering toilet issues. The latter is considered a medical emergency, so go to the emergency room for assessment.
6. Best Sleep Position for Pregnancy
Pregnancy puts pressure on various organs and for prolonged periods such as when you're sleeping, can bring on unpleasant symptoms.
Most experts agree that sleeping on your left side provides optimal circulation and nourishment for your growing baby.
Lucy Shrimpton, sleep expert and founder of The Sleep Nanny, cautions, 'Sleeping on your back is not ideal, especially as your bump grows and the pressure increases on your liver and major blood vessels.'
She also recommends using a pregnancy pillow, available at Amazon, or a body pillow to separate the knees and support the bump, which helps to keep the spine aligned.
Still, try not to worry too much about adopting the perfect position. 'If you're comfortable, you're most likely to be in a perfectly suitable sleeping position,' says Lucy. 'If the position is not good for you or your baby, then your body will let you know.'
What to Shop
There are a few things you can use to help you stay in your best sleep position, and provide extra comfort.
All prices were correct at the time of publication.
This is the best overall pillow that's included in our guide, as it's suitable for all sleepers, and is infused with cooling gel to dissipate heat and wick moisture. It's also cleverly fully adjustable.
Never underestimate the power of a great eye mask. This bamboo lyocell one is available in three gorgeous shades, and is lightly padded to keep you comfortable while blocking light out. This material is a great heat regulator, so it won't feel too hot.
Can't part with stomach sleeping? This pillow comes in three shapes to suit different sleep styles, and the Classic is suitable for you. It's also available in a Standard and King size.
The right mattress is absolutely crucial to getting a good night's sleep. This is our top recommendation, scoring highly for pressure relief, motion isolation, and edge support.
This waterproof mattress protector is quiet, breathable, and machine washable, and protects your mattress from spillages and stains, making cleaning a mattress easier in the long-term.
Fall asleep faster with this pillow spray, which I love and use in my own home. It's cruelty-free and formulated without GMOs, sulphates, petrolatum, phthalates, or synthetic colours.
FAQs
What is the healthiest sleeping position?
Sleeping on the side is considered to be the most beneficial position. Sleeping on your back can also be a good option, as both of these are more likely to support your spine than sleeping on your front.
However, if you naturally sleep on your stomach, the risk of any aches and pains can be alleviated by choosing a good quality, supportive mattress and the right type and amount of pillows.
Is it better to sleep on your left or right side?
It's personal and depends on whether you have any health issues or specific conditions that might be affected by which side you sleep on.
During pregnancy, sleeping on the left side can be more comfortable if you suffer from any digestive issues or acid reflux. Research suggests that sleeping on your right side can be more beneficial to those with heart conditions.
Meet the Experts
Lauri is the founder and President of Valley Sleep Center, one of the largest independent sleep diagnostics centers in Arizona, with the facilities to diagnose and treat a variety of sleep-related issues such as insomnia, sleepwalking, snoring, and more. The center has five locations in the Phoenix area, including Mesa, Chandler, Scottsdale, Glendale, and Phoenix.
Sherry McAllister, DC, M.S. (Ed) CCSP, is the President of the Foundation for Chiropractic Progress. She has a Master's in Education from the University of California, East Bay, and is a graduate of Palmer College of Chiropractic West.
In 2018, Thomas qualified as a sleep counsellor, thereby acquiring an even deeper knowledge of how sleep hygiene, diet, exercise, and general lifestyle impact sleep, as well as how to help and guide people who experience specific sleep issues.
With an extensive knowledge of sleep, from sleep conditions to the ideal microclimate to ensure quality and quantity of sleep, Thomas has worked with a number of leading universities, hospitals, experts, and elite athletes.
If there are other things getting in the way of your quality of rest, such as feeling too hot overnight, investing in the best cooling mattress topper or best Amazon cooling sheets will help.
