Unlocking Health Through Your Sleeping Position

We spend about a third of our lives sleeping and many of us obsess over the things that can positively impact that sleep. 

Supplements. Light. Timing. Rituals. Environment. Nutrition. Activity.

Yet, few of us think about the position we sleep in.

Your sleep position should not be an afterthought. 

It's about more than comfort.

Here's what you need to know about sleep position so you can figure out if your sleep position is working for or against you.

WHY SLEEP POSITION MATTERS

Sleep position impacts: 

• Spinal alignment
• Breathing
• Digestion
• Circulation
• Hormone production
• Brain detoxification **

** Literally, your brain cleans itself while you sleep. It's governed by the lymphatic system. It's your brain's natural detox mechanism. 

The way it works is your brain flushes out waste products, including neurotoxic byproducts of neurotransmitters like dopamine and serotonin, at night. If these waste products don’t get cleared properly, they build up over time, increasing the risk of cognitive decline.

Research suggests that side sleeping (lateral position) is the best for glymphatic drainage, meaning your brain is more efficient at clearing out toxins when you sleep on your side.

Maybe this is why both humans and animals instinctively prefer side sleeping.

WHICH IS BEST?

Different sleep positions offer different benefits. 

Back Sleeping (Supine Position): 👍 Good, but Not for Everyone

Pros:

• Keeps the spine neutral, reducing pressure points
• Gravity keeps stomach acid down so reduces acid reflux
• No face pressing into the pillow, which can invite wrinkles and acne
  

Cons:

• Increases snoring and sleep apnea risk
• Can cause lower back pain if lumbar support is insufficient

Best For: People with acid reflux, spinal concerns, and those avoiding facial skin issues.

 

Side Sleeping (Lateral Position): 👍 Best Overall

Pros:

• Good for brain detox and flushing neurotoxins from the brain
• Reduces snoring and sleep apnea
• Improves digestion and reduces acid reflux (left side is best)
• Great for pregnancy due to increased circulation and reduced pressure on the uterus
  

Cons:

• Can cause shoulder or hip pain due to pressure on one side
  
• May cause wrinkles and acne due to constant pressure on one side of the face
  

Best For: Most people, especially pregnant women, sleep apnea sufferers, and those with acid reflux.

Left Side Sleeping = Best for Digestion & Detox
Right Side Sleeping = Good for Snoring but Can Worsen Acid Reflux

Fun fact: 60-70% of people naturally sleep on their side—and so do most animals in the wild. Evolution may have wired us this way.

 

Stomach Sleeping (Prone Position): 👎 Worst for Most People

Pros:

• Reduces snoring and sleep apnea by keeping your airway open
  

Cons:

• Neck and spine are misaligned because the head is turned
• Risk of wrinkles and acne due to face pressing against the pillow
• Restricted breathing due to chest and diaphragm compression

Best For: Chronic snorers (if neck pain is not an issue) otherwise it is not recommended for most people.

 

Fetal Position: 👍 Good (with Some Caveats)

Pros:

• Good for pregnancy due to increased circulation
• Reduces snoring thanks to open airways
• A natural comforting position
  

Cons:

• Curling too tightly can restrict deep breathing
• Can cause joint and back pain if spine is too curved

Best For: Pregnant women, snorers, and those with lower back pain (if done correctly).

WHICH IS BEST?

• Best Positions: Side Sleeping (Left is Ideal), Back Sleeping
• Okay in Some Cases: Fetal Position (if done correctly)
• Worst Position: Stomach Sleeping
  

TIPS TO IMPROVE YOUR DEFAULT SLEEP POSITION

If you are a back sleeper, use a supportive pillow under your knees to maintain spinal alignment.

If you are a side sleeper, use a pillow between your knees to keep your spine aligned.

If you are a stomach sleeper, try transitioning to a side-sleeping position over time.

SUMMARY

• Your sleep position directly impacts your health like better digestion, brain detox, and deeper sleep
• The best position for sleep is side sleeping (left is Ideal) and back sleeping
• The worst is stomach sleeping as it misaligns the spine, compresses breathing, and increases wrinkles and acne