The effect of sleeping positions on the quality of sleep.

Written by Jennie Tran

After a long, exhausting day, most people would just go to bed in their favorite position without thinking much about it and drift into slumber. However, research has shown that the position in which you sleep can affect the quality of your sleep.

Sleep is an essential part of our recovery process – whether physical or mental – and the quality of sleep can directly affect our mood, concentration, and ability to handle stress. While we change our sleeping positions multiple times throughout the night, it is important that we consider how our current position fits our health concerns and affect major factors which constitutes to the quality of our sleep.

1. Spinal alignment: spinal alignment is crucial for comfort during sleep as misalignment can cause pain, stiffness, and nerve irritation which may lead to disrupted sleep patterns and prevent deep, restorative sleep.

2. Body weight distribution: the distribution of body weight also affects the distribution of pressure across the body during sleep. Uneven distribution may cause joint and muscle pain upon waking up. 

3. Breathing: proper breathing is important since it ensures a steady supply of oxygen to the brain and body which is essential for uninterrupted sleep cycles and full-body restoration. Improper breathing with shallow breaths, such as through the mouth, will cause oxygen deprivation, fragmented sleep, and increase in stress hormone levels. 

There are 3 main sleeping positions:

1. Lateral (on the side) – variations: fetal position with your knees to your chest.

Lateral is the most common position with a little over half of the adult population sleeping in this position. It is usually chosen for good spinal alignment and digestion, providing a balance of comfort and support. 

Pros	Cons
May reduce snoring & mild sleep apnea as it improves breathing by keeping your airways open. Helps with acid reflux (left side).  Improves circulation to the kidneys & uterus + fetus if you’re pregnant (left side). Reduces pressure on the lower back, the liver, & blood vessels (left side). Good for brain health & reduce risks of dementia.	Can cause discomfort in the shoulders & hips. May increase facial wrinkles. Causes occasional arm numbness. Can put pressure on internal organs (right side).

2. Supine (on the back) – variations: hands on your chest or to your sides.

Although not as popular as lateral, this sleeping position is often recommended as the best sleeping position for good spinal alignment.

Pros	Cons
Supports spinal alignment. Helps prevent facial wrinkles. Distributes body weight evenly → avoids putting pressure on sore shoulders or hips. May reduce tension headaches & acid reflux (if head is elevated).  Can relieve joint pressure → especially in your back & shoulders.	Can worsen snoring & sleep apnea since you’re exerting more pressure onto your chest which worsens blood circulation. Can cause lower back discomfort without support.  May be uncomfortable for pregnant individuals as there is more pressure being exerted onto the inferior vena cava, blocking blood flow.

3. Prone (on the stomach) – variations: starfish position with your limbs sprawled out.

This position may feel cozy, or at times even comfortable, but the disadvantages heavily outweigh the benefits. 

Pros	Cons
May reduce snoring. Feels comfortable for some. May improve breathing for people with pneumonia or other short-term lung conditions as it allows better inflation of lungs.	Strains the neck & spine. Puts pressure on joints & muscles. Can cause lower back pain. May lead to restricted breathing.

The position in which you sleep is very much important to the quality of your sleep. So next time, before settling in bed and closing your eyes, you might want to think and decide which position might be the best for you in the future.

Bibliography

Cary, Doug, et al. “Examining Relationships between Sleep Posture, Waking Spinal Symptoms and Quality of Sleep: A Cross Sectional Study.” PLOS ONE, vol. 16, no. 11, 30 Nov. 2021, p. e0260582, https://doi.org/10.1371/journal.pone.0260582.

Johns Hopkins Medicine. “Choosing the Best Sleep Position.” Johns Hopkins Medicine, 2020, www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position.

OC Mattress Marketing. “The Role of Body Weight in Sleep Quality.” OC Mattress, 7 Mar. 2023, www.ocmattress.com/blogs/news/the-role-of-body-weight-in-sleep-quality.

Reid, Sheldon. “What to Know about Sleeping Positions and Sleep Quality.” HelpGuide.org, 17 Oct. 2024, www.helpguide.org/wellness/sleep/sleep-positions-and-sleep-quality.

Team, Naturepedic. “What’s the Healthiest Sleeping Position?” Naturepedic Store View, Naturepedic, 26 Mar. 2025, www.naturepedic.com/blog/healthiest-sleeping-position?srsltid=AfmBOooKgvUiONu9HR-sbyO7Kn3ZWm4WpSdW-QkJ1XJGnhoXFfBLB5_x. Accessed 2 Apr. 2026.

The Respire Institute. “The Science of Deep Sleep: How Your Lungs Help You Sleep Better | the Respire Institute – Pulmonary and Sleep Medicine.” Therespireinstitute.com, 2023, therespireinstitute.com/the-science-of-deep-sleep-how-your-lungs-help-you-sleep-better/.