The Best & Worst Sleeping Positions & How to Improve Your Posture While You Sleep

Sleeping in an uncomfortable position throughout the night can and will cause stress and you can also end up with dislocated spine, shoulders and/or neck and feel pain in the hips and even your jaw. This can highly affect your mood the next morning. This is why you need to find a sleeping position which you feel most comfortable in. Sleeping comfortable will surely improve your sleep.

When we wake up tired and in pain we usually “point the finger” at the mattress or pillow. The truth is we wake up tired because of the sleeping position. In order to avoid having bad mornings try sleeping comfortable.

Before you chose the sleeping position you need to consider your body’s three main curves: the line around your neck, the middle of the back and the lower back. The most important thing is to maintain all of these curves in the natural position while sleeping.

Sleeping on your stomach

Sleeping on the stomach with your head turned to one side and both hands under the pillow. This position is not good because your neck will be too stretched all night and you put additional unnecessary pressure on the nerves on both your hands.

Your body weight applies pressure on your lungs and thus affects the cycles of deep inhalation and exhalation. Also you additionally apply pressure on your chest.

How to improve this position:

Do not sleep on a pillow. Instead, put a longer pillow along side your body. Place it right under your hips. You will surely have better sleep.


Sleeping on your back. The problem with this sleeping position is the possibility for your tongue to slip inside and thus block the airways. The soldier position is not recommendable for those suffering from apnea. People who tend to sleep on the back are also prone to snoring.

How to improve it:

Keep in mind that your snoring drives the person sleeping with you (in the room) crazy. But, if you still want to sleep in the soldier position, we recommend you put two pillows. One should be placed under your lower back and the other need to be placed under your knees.

“Sleeping beauty”

The position where you are sleeping on one side is called sleeping beauty. Sleeping this way will make the back slightly lost from its natural position and both the knees and hands are bent. This is the healthiest sleeping position of all. It is good because it follows the natural curve of the back. Plus, you can improve it if you put a pillow between the knees.

This way you will also relax your hips. Use a medium-high pillow in order to support your head. It is even better if you use water pillow because it adjusts easily.

If you suffer from high blood pressure you should try sleeping on your left side. If you struggle with kidney stones we recommend sleeping on the right side.