We ask the experts to shed light on the risks and benefits of various sleeping positions, plus tips on how to get quality shut-eye
How do you like to sleep? On your back, front or side? Maybe you spread out like a starfish, or perhaps you curl up into a little ball? Up until recently, we didn’t give our sleep positions too much thought.
However, a viral TikTok trend has suggested we should be paying a bit more attention to our sleep positions. Shared by mattress store @levitex and @dr.karanr, the videos in question suggest that sleeping on our fronts could be bad as it may contribute to pain in the neck and lower back. Not so good, eh?
So, we set out to find out the pros and cons of various positions by enlisting the help of an osteopath and sleep expert. Read on for our go-to-guide on the risks and benefits of different sleeping positions, supporting your spine and getting a better, more peaceful night of shut-eye.
Front sleepers
First thing’s first – sleeping on your front. Osteopath Nadia Alibhai weighs in. "The best sleeping position depends on the individual, but If I had to rank them? This would be at the bottom," she says. "When you have your head turned to one side for a prolonged period of time, the muscles can become overstretched, potentially causing pain. I advise patients suffering from neck pain to sleep on their back or side instead."
Sleep expert James Wilson, AKA The Sleep Geek, also chips in, saying: "I’d advise avoiding sleeping on your front if possible. It also makes it harder for us to rearrange our position at night. As we come out of our sleep cycle, we may wake up rather than dropping back to sleep, which isn’t ideal."
As Nadia points out, finding your sleeping position ‘sweet spot’ can differ from person to person. So, if you naturally sleep on your front, there are some easy modifications you can make to help relieve some of the pressure. "Try to elevate the lower body to take the strain off your lower back," suggests Nadia. "A rolled up towel or cushion may help."
And there’s good news for snorers who like sleeping on their fronts. Although the NHS recommends side sleeping for snorers (more on that later), studies show that sleeping on your stomach might also help[1].
Back sleepers
Are you a back sleeper? You’re not alone. It’s the second most common position after side sleeping[2]. "This position uses gravity to help keep an even alignment on your spine, potentially reducing unnecessary joint pressure," says Nadia. And beauty buffs rejoice, because this could be the ideal position for you, too. "Sleeping on your back may protect the skin from wrinkling as it’s not constantly pressing against the pillow," she explains.
However, if you’re pregnant then back sleeping should be avoided – and back sleeping isn't recommended in the third trimester. Research suggests that after 28 weeks, falling asleep on your back can double the risk of stillbirth[3], which is why the NHS recommends sleeping on your side and supporting your bump with pillows.
Lying on your back is also not recommended for snorers and those suffering with sleep apnea. ‘Sleeping on your back can make symptoms worse, as the airways can become compressed[4],’ says Nadia. Instead, the NHS recommends sleeping on your side.
Side sleepers
Research suggests that 60% of adults spend the majority of their night sleeping on their side[5]. But are there benefits to sleeping on your right versus your left?
If you’re pregnant, you may benefit from sleeping on your left side in the foetal position[6]. "This involves sleeping on your side with your knees slightly bent towards you," explains Nadia. "It can cause some stiffness, so I advise using a cushion or a pregnancy pillow between your knees to help keep your body loose, comfortable and supported." Lying on the left side may also support circulation and improve blood flow to the placenta.
And if you’re prone to heartburn, then the left side could also be your BFF. Research suggests that those prone to heartburn could experience less discomfort while sleeping on their left, compared to when sleeping on their right or on their back[7].
Expert tips to getting a good night’s sleep
Regular hours
"Going to bed and getting up at the same time – all the time – may help programme the body to sleep better," says Lisa Artis, deputy CEO of The Sleep Charity. As part of this, getting ready for bed at least half an hour before you go to sleep is vital, advises The Sleep Geek’s James. "Entering into a calm, relaxed headspace instead of bustling about will help you feel tired, helping you fall to sleep," he says.
Don’t stress
"If you find yourself feeling anxious about the fact you’re not sleeping, then I suggest trying to let your mind wander as opposed to wonder," says James. "Try listening to something soothing, such as a spoken word book or a podcast. This lets our minds reset and allows sleep to come again."
Create the right environment
"It’s so important to make sure the bedroom environment is ideal for sleep," explains Lisa. "It should be cool, quiet, dark, clutter free and have a comfortable bed, pillow and bedding."
Move more
"Exercise can help you sleep better," explains James. "Try going for a gentle stroll after dinner, but remember to avoid vigorous activity near bedtime as it may have the opposite effect[8]."
Avoid caffeine & alcohol
We’ll likely sleep much better if we give up that mid-afternoon coffee. "It’s no secret that caffeine and alcohol can keep you up at night," says James. "Limit your intake throughout the day and instead try caffeine-free tea instead."
Write down your worries
"Taking time to journal can help you stop turning over worries in your head," says James. "By putting pen to paper and addressing issues, you can accept that they cannot be solved at night – and this is okay." It also helps you feel more in control of the situation as you’re doing something active.
For more tips and tricks, check out our advice for ways to support a great night’s sleep.
With those considerations in mind, here are three of our hero products to help support your sleep routine.
Try: Tisserand Aromatherapy Sleep Better Roller Ball, £6.50
• Size: 10ml
• Natural blend
Perfect for when you’re travelling and don’t find it easy to go to sleep in hotel rooms, we like to glide this handy roller ball across pressure points and let the fragrant scents of jasmine, sandalwood and lavender wash over us, helping us feel calm and relaxed.
The takeaway
So, there you have it – the positions we sleep in may benefit our overall health. However, Nadia has some final reassuring words. ‘You don’t necessarily have to change your sleep position if you aren’t having any issues, but it’s always helpful to be mindful of what might work better for you depending on your needs,’ she says.
In the meantime? Follow our expert tips to better support your sleep routine and speak to your GP if you are experiencing problems sleeping. Sweet dreams…
