What is the healthiest sleeping position? These 2 positions have the most benefits, doctors say

Slept on the wrong side of the bed? Your sleeping position can impact the quality of your sleep and your overall health.

Sleep is crucial for every bodily process. Getting the recommended seven to nine hours a night helps support a healthy brain, heart, immune system, skin and more. And the way you sleep matters.

The position you sleep in affects how well you rest and can even worsen conditions like back pain, snoring, acid reflux and more.

Whether you sleep on your back, side or stomach, you may be what the healthiest sleeping position is. We spoke to sleep experts about the best and worst sleeping positions for your health.

Why do we sleep in a certain position?

It's unclear exactly why humans pick one sleeping position over another, but generally people choose to sleep in the position that is comfortable, Shelby Harris, Psy.D., clinical psychologist and director of sleep health at Sleepopolis, tells TODAY.COM.

However, your preferred sleep position can also depend on how your body is built, your mattress, the pillows you use and whether you share a bed, Harris notes.

Once you find the sleeping position that’s most comfortable for you, “it becomes a habit from then on,” says Harris. However, your sleeping position can also change without you even realizing. "A lot of people move positions throughout the night, and people change positions throughout their lifetime, too," says Harris.

It can be challenging to change a habit, but it is possible to train yourself to sleep in a new position. "Eventually, most people get over it, but it takes some time to get used to," says Harris.

What is the most common sleeping position?

The most common sleeping position among adults is side sleeping, either on the right or left side. More than 60% of people prefer to sleep on their side, according to the Sleep Foundation.

The next most common sleeping position is lying on the back with the face facing upwards, which is also called the "supine" position.

Sleeping on the side and sleeping on the back tend to be more tolerable for most people, Dr. Dianne Augelli, a sleep medicine specialist at Weill Cornell Medicine and New-York Presbyterian, tells TODAY.com.

The least popular sleep position is stomach sleeping — research suggests people spend less than 10% of the night on their stomach, per the Sleep Foundation.

What is the healthiest sleeping position?

The healthiest sleeping position for you will be the one that is most comfortable and helps you fall and stay asleep. "There's no one best way to sleep. It's whatever works for you to limit the amount of pain that you have and help you to feel well-rested," says Harris.

Side vs. back vs. stomach sleeping

Sleeping on your side or back is generally considered healthier than sleeping on your stomach, which has been linked to a number of health problems, such as back pain. “We give side-sleeping a lot of love in sleep medicine,” says Augelli.

That said, back- and side-sleeping can also aggravate certain health conditions — for example, acid reflux or shoulder problems, respectively. And stomach-sleeping may be better for some people with sleep apnea.

So essentially, your healthiest sleeping position will depend on your individual health, says Harris. “It’s not that everybody needs to sleep on their side," Augelli adds. "It depends on if there is a problem and what the problem is."

Always talk to your doctor if you have questions or concerns about your sleep. However, these sleeping positions are generally recommended for the following conditions:

Best sleeping position for back or neck pain

If you have back or neck pain, it’s important to pick a sleep position that takes pressure off the spine, the experts note. Sleeping flat on your back is generally the best position to help alleviate back pain and keep the spine aligned, the experts note — "as long as you have good support under the neck," adds Augelli.

A small pillow or rolled towel can also be used under the knees to take pressure off the lower back, per the Mayo Clinic.

Sleeping on your side, with proper support, can also help with back or neck pain, the experts note. "Make sure you have the right pillow under your neck to fill the gap between your shoulder and head," says Harris. Placing a pillow between the knees can also help align the spine and hips and alleviate pain.

"Generally, sleeping on the stomach is not ideal for spinal health,” says Augelli.

Pillows can also make a difference. While back and side sleepers should opt for a medium-height pillow, “stomach sleepers want the opposite, so a flat pillow or none,” Harris explains.

Best sleep position for sleep apnea and snoring

Side-sleeping or stomach-sleeping are typically better for people who have sleep-related breathing problems, such as sleep apnea, as these positions help keep the airways open, the experts note.

Sleep apnea is a disorder that causes breathing to stop and restart many times during sleep, per the National Institutes of Health.

“You’re generally going to breathe better if you’re sleeping on your side or your stomach, or a mix (of these), versus sleeping on your back,” says Augelli.

Sleeping on your back is typically considered the worst position for snoring or sleep apnea.

“Sometimes people only snore or have sleep apnea on their back because gravity is pulling more tissue into the airway," which can cause the airway to narrow and obstruct airflow, says Augelli.

Keep in mind there are also treatments for snoring and sleep apnea such as lifestyle changes, surgeries, and dental or medical devices, Harris notes. Talk to your doctor about what's best for you.

Best sleeping position for acid reflux

Sleeping on your left side is generally most beneficial for people with acid reflux and may help reduce symptoms, Augelli notes.

Acid reflux occurs when stomach acid flows back up the esophagus, which can cause heartburn and other symptoms, per the Cleveland Clinic — chronic acid reflux can lead to GERD (gastroesophageal reflux disease). Acid reflux and GERD are often worse at night, says Augelli, and can impact sleep quality and duration.

A 2022 study published in the American Journal of Gastroenterology found that sleeping on the left side was associated with less esophageal acid exposure during the night compared to sleeping on the right side or the back.

Using pillows to elevate the upper body or prop the head up may also alleviate nighttime heartburn, the experts note.

Sleeping flat on your back or stomach may worsen reflux.

Best sleeping position during pregnancy

Side-sleeping is considered the most comfortable and beneficial in pregnancy, the experts note. You can sleep on either side, says Harris, but many doctors recommend sleeping on the left side during pregnancy, as it’s thought to improve blood flow.

Pregnancy or "U-shaped" pillows, which go between the knees and support the belly and back, can help maintain a comfortable side-sleeping position, Augelli notes.

Generally, pregnant people should try to avoid sleeping on their back or stomach, especially during the second and third trimesters.

When sleeping on the back, the added weight from a growing uterus can increase pressure on the spine and may compress a major blood vessel, per the American College of Obstetricians and Gynecologists. Stomach-sleeping may be fine during the early stages of pregnancy, but it is very uncomfortable as the uterus grows, says Harris.

What is the least healthy sleeping position?

The least healthy sleeping position is anything that causes the most pain, worsens underlying health problems, increases the risk of adverse events, or disrupts sleep, the experts note.

Generally, stomach-sleeping tends to be the worst sleeping position for back or neck pain, whereas sleeping on your back tends to be the worst position for sleep apnea and snoring — and both are not ideal for pregnancy or acid reflux.

While side-sleeping is a favorite among many, it could cause or worsen shoulder pain in the side you sleep on, the experts note.

"If nothing is helping, always talk to your doctor to make sure we're pinpointing the cause, targeting it, and getting the treatment you need," says Harris.

This article was originally published on TODAY.com