Buzz
Whether you're a fan of spreading out like a starfish or pressing your face into a pillow, your preferred sleeping position is highly personal—but it's more than just a habit. Studies show that how you spend those 7 to 8 hours each night can have a lasting impact on your overall health. Sleep experts discuss the different positions and the benefits each can offer.
Sleeping on Your Back
May alleviate back, neck, and shoulder discomfort
"This position helps maintain alignment between the back and neck," says Devin Burke, founder of Sleep Science Academy in Delray Beach, Fla., and author of The Sleep Advantage: Optimize Your Night to Win Your Day. For extra relief from back pain, try placing a pillow beneath your knees.
May help relieve dry eyes
A small 2018 study published in the journal Cornea found that people with dry eyes were more likely to sleep on their sides or stomachs instead of their backs. One theory is that when lying on our backs, our eyes don't press against the pillow, which may prevent the glands responsible for natural tear production from becoming compressed.
Might help reduce wrinkle formation
Alright, this one leans more toward vanity than health, but still: You've heard that sleep benefits the skin (hence the term beauty rest), but the way you sleep also plays a role in your complexion. Sleeping on your back allows gravity to work in your favor, keeping your skin smooth. However, sleeping on your side or stomach can cause compression, leading to wrinkles—and not just the kind from your pillowcase indentation.
Sleeping on Your Side
Might improve sleep apnea
Side sleeping helps keep the airways open, making breathing easier. In contrast, sleeping on your back allows the muscles in the upper throat to relax, which can restrict oxygen flow to the lungs and worsen obstructive sleep apnea (and snoring), according to Abhinav Singh, MD, director of the Indiana Sleep Center and a medical review expert for SleepFoundation.org.
Can help relieve digestive issues and heartburn
A small study published in The American Journal of Gastroenterology found that sleeping on the left side may help clear excess stomach acid more efficiently, potentially easing heartburn discomfort.
May help prevent Alzheimer's
While further research is needed, a 2015 study at Stony Brook University in New York suggested that sleeping on your side could be the most effective way to clear waste from the brain, potentially reducing the risk of Alzheimer’s disease.
Sleeping on Your Stomach
May help reduce snoring and some forms of apnea
That's the positive side. The downside for stomach sleepers is that this position can also lead to neck and back strain, which is something to consider if it's your preferred way to sleep.
How to Train Yourself to Change Sleeping Positions
"Try switching the side of the bed you sleep on, or consider changing to a different mattress or pillow," says Singh. (Back sleepers typically require firmer support, while softer options are better for side sleepers.) Additionally, setting up pillows as a barrier can help prevent you from reverting to your old position. "Body pillows, like the ones used by pregnant women, work particularly well," he suggests.
