There isn’t a single right sleeping position: how to choose the best one

2

Other factors matter too — especially keeping the ideal temperature for good sleep. But which sleep position is actually optimal, according to the science?
To find out whether you should sleep on your back or curl up in the fetal position for health reasons, Popular Science spoke with Dr. John Saito, a sleep physician at the American Academy of Sleep Medicine.

It starts with breathing: how your sleep position affects your airways

“Everyone has an idea of the perfect sleep position — left side, right side, on your back, on your stomach, even upside down. But it depends on the context,” says Dr. Saito. Experts have also reviewed the best and worst sleep positions, focusing on how those positions affect breathing and overall health.
If you lie on your back with a good pillow that keeps your spine and neck in a neutral position, your airways can stay open and you can breathe easily.
But sleeping on your back isn’t always the healthiest choice, especially if you have breathing problems. If you have sleep apnea — a condition where breathing stops and restarts during sleep because the throat muscles relax too much and block the upper airway — sleeping on your back can be harmful.
Dr. Saito says that if your tongue falls to the back of your throat while you’re lying on your back, that’s a problem.

Side sleeping: why it’s often the healthiest position

Sleeping on your side is often called the best position because it benefits breathing, the heart, and the brain. “Lying on the right side can improve circulation and reduce strain on the heart,” the sleep physician says. That’s because the mediastinum — the elastic tissue between the lungs — helps support the heart’s position.
Lying on your left side may even help clear metabolic waste from the brain, the expert adds. That’s the job of the glymphatic system — a specialized cleaning network that flushes harmful metabolic byproducts from the brain during sleep, including proteins linked to Alzheimer’s disease.
There are also differences between side-sleeping styles, like the fetal curl and the more extended, relaxed side position.
Sleeping on your side with your body extended helps keep the spine aligned, while the fetal position can often relieve lower back pain. But curling up too tightly can compress the diaphragm and chest, which can make breathing harder.

How to choose the best sleep position: expert tips

Choosing the best sleep position depends not just on habit but on your health and individual body. “For example, ask someone with back pain to sleep on their back and they’ll curse you, because their bones and joints hurt terribly even though it’s easier for them to breathe,” the expert explains. Doctors go into detail about why the back hurts when you sleep in the wrong position.
So rather than recommending one universal sleep position, Dr. Saito suggests focusing on core respiratory principles: airway openness, breathing, and circulation. “If you can’t breathe because of sleep apnea, allergies, or a blocked nose, you need to find the position that keeps your airways open,” he says.

Is it normal to shift positions while you sleep

Shifting positions during the night is natural and helps your body avoid discomfort. Dr. Saito says, “There’s no one who sleeps like the dead and doesn’t move.” You may start in a comfortable position, but you’ll turn over during the night. Still, the expert says there’s a difference between normal repositioning and restless tossing caused by an inability to find comfort.
People with insomnia tend to be overly active during sleep. But you can reduce that. If you usually sleep on your side, place a pillow between your knees to better align your head, neck, and hips. That neutral alignment will not only ease breathing but also make your sleep deeper and more restorative.
If you usually sleep on your back, put a pillow under your knees. Prefer to sleep on your stomach? Try doing it with a thin pillow under your hips. A mattress that follows the natural curve of your spine is also important for a comfortable night’s rest.
“Ultimately, there is no single right sleep position,” Dr. Saito says. How you lie in bed depends on many factors — from pregnancy and severe back pain to dealing with sleep apnea and chronic snoring — and understanding which position is best for protecting memory can help make sleep safer and more restorative.
So the best sleep position is the one that gives you comfort, allows normal breathing, and provides high-quality rest for you.

Photo: pexels.com