Top 3 Sleep Positions for Waking Up Pain-Free, According to Experts

Do you find yourself restlessly tossing and turning during the night? Struggling to settle into a comfortable position? You’re not alone—many people face this challenge, according to Dr. Kevin Lees, licensed chiropractor. Pressure points, sleep disturbances, and digestive discomfort are common culprits behind disrupted sleep, Dr. Lees notes. “This differs from tossing and turning before falling asleep, which often stems from anxiety, stress, or shifts in sleeping habits,” he adds.

Identifying the root cause and choosing one of these sleep positions to alleviate morning discomfort can lead to better sleep—and help you wake up without pain.

Which Common Sleeping Positions Can Harm Our Health?

You may be questioning whether your preferred sleeping position could be causing more harm than good. “Sleeping on your stomach, while difficult to break as a habit, can be hard on your spine,” explains Dr. Lees. “[It’s an] uncomfortable position for the neck to breathe, and the added pressure on the lower back can lead to pain, stiffness, numbness, and muscle tension.” Over time, these issues can become chronic and potentially damage the spine. To avoid added stress and strain, it's best to maintain a “neutral position” for your spine while sleeping,” he advises. Here are some positions that can help achieve just that.

Top 3 Sleeping Positions for Waking Up Without Pain

1. Sleeping on Your Back

A simple way to keep your spine aligned is by lying flat on your back, says Dr. Lees. “Many back sleepers find relief by placing a small pillow beneath their knees to alleviate pressure on the lower back.” This position also helps avoid pressing on any pressure points.

2. Sleeping on Your Side

“Sleeping on the left side is often recommended for pregnant women and can be helpful for those with gastric reflux or heartburn,” Dr. Lees explains. Regardless of which side you choose, placing a pillow between slightly bent knees can help keep the hips and lower back aligned.

3. Zero Gravity Position

For those with an adjustable bed, the ideal sleeping position might be zero gravity. “In the zero-gravity position, the head and knees are elevated just above the torso,” Dr. Lees says. “This position, commonly achieved with an adjustable bed, can enhance breathing and blood flow.” It can also alleviate swelling, reduce stress, and help lessen snoring. To get into the zero-gravity position, adjust your bed to a 120-degree angle, with your legs slightly raised above your heart.