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The Best Sleeping Position for Feeling Great the Next Day, According to Experts

Sleep experts reveal which sleeping position may help you wake up refreshed.

A good night’s sleep isn’t just about getting enough hours—it’s also about how you sleep. According to sleep specialists, your sleeping position can influence everything from spinal alignment and breathing to digestion and overall comfort.

While no single position is perfect for everyone, experts agree that some sleeping postures may offer more benefits than others when it comes to waking up feeling refreshed and pain-free.

Why Sleeping Position Matters
The body spends roughly one-third of life sleeping. During that time, muscles relax, joints recover, and the brain processes information from the day.

If the spine, neck, or shoulders are placed in an awkward position for hours at a time, discomfort can build overnight and lead to stiffness, headaches, or fatigue the next morning.

A supportive sleeping posture helps maintain natural spinal alignment, reduces pressure points, and may improve sleep quality.

Side Sleeping Is Often Recommended
Many sleep specialists consider side sleeping one of the healthiest positions for most adults.

Sleeping on your side can:

Help keep airways more open
Reduce snoring in some people
Promote better spinal alignment
Ease pressure on the lower back
Support healthy digestion
Some research also suggests that sleeping on the left side may provide additional benefits for certain individuals, particularly those dealing with acid reflux or digestive discomfort.

However, side sleepers should use a pillow that keeps the neck aligned with the spine to avoid shoulder and neck strain.

What About Sleeping on Your Back?
Back sleeping is often praised for promoting even weight distribution and neutral spinal positioning.

Potential benefits include:

Reduced pressure on joints
Better spinal support
Less facial compression during sleep
Improved posture maintenance
Experts generally recommend placing a pillow beneath the knees to help preserve the natural curve of the lower back.

However, back sleeping may not be ideal for everyone. It can sometimes worsen snoring and may contribute to breathing disruptions in certain individuals.

Is Sleeping on Your Stomach a Good Idea?
Although some people find stomach sleeping comfortable, experts often rank it as the least favorable position for long-term comfort.

Potential drawbacks include:

Increased neck strain
Pressure on the lower back
Greater likelihood of waking with soreness