A good night’s sleep doesn’t just feel great, it’s essential for recharging your body and clearing your mind. But if you’re tossing and turning or waking up sore, you may wonder: Is there a best position for restful sleep?

Well, a lot of it depends on you.

Phyllis C. Zee, MD, PhD, is a neurologist and chief of Sleep Medicine in the Department of Neurology at Northwestern Medicine. She says the best sleeping position is based on your individual comfort and health conditions.

It’s estimated that more than 60% of adults sleep on their side. It’s called the lateral position. When on your side, you want to try to make sure your spine is straight from your head to your hips. Good spinal support reduces the strain on your neck, shoulders and back.

Generally, sleeping on your side is good for:

• Gastroesophageal reflux disease (GERD): Have heartburn? Try a fetal position (knees bent toward your chest) on your left side and rest your arms in front of you. This will lessen the pressure on the part of the esophagus that causes GERD.
• Obstructive sleep apnea (OSA): If you snore or have sleep apnea, sleeping on your side can help keep your airways open to improve breathing.
• Sinus pain: Stuffy nose? Add an extra pillow to prop up your head when you sleep and let gravity go to work on your congestion. Hug another pillow to give your arms additional support.
• Back pain: If you have back issues, sleep with a pillow between the entire length of your legs for the most back pain relief. Awkward as it may feel at first, keeping your spine in its naturally curved position and your arms relaxed in front of you can work wonders.
• Pregnancy: Dr. Zee recommends you sleep in a position that is comfortable for you, but notes that sleeping on your left side may be beneficial, especially during the second and third trimesters. You want to avoid putting pressure on your back — and lying on your left side can improve circulation to your heart, benefitting you and your baby. Using a body pillow designed for pregnancy can also help with comfort.

Sleeping on Your Back

When you hit the sack, do you like to sleep on your back? This is known as the supine position, and many people find it to be the most comfortable, especially those who have chronic pain in their back and shoulders. It can relieve pressure in those spots.

Typically, sleeping on your back also helps with:

• Sore Hips: When your hip is injured or inflamed, avoid adding pressure by lying on it. Sleeping on your back takes the pressure off your hips and offers a much-needed break from the daytime stress of walking and sitting.
• Teeth Grinding: If stress, anxiety or genetics are causing you to grind your teeth, lying on your back can relax your jaw and facial muscles. People tend to subconsciously turn toward a bent arm, so keep your arms straight to avoid falling out of position.
• Stiff Neck: Pick a pillow that keeps your head aligned in a straight, neutral position — nothing too flat or puffy. Try to sleep with your hands at your side to avoid unnecessary neck pain.

According to Dr. Zee, there is something else to consider before you flip onto your backside.  

“Sleeping in the supine position can increase snoring and sleep apnea,” she says. “We recommend that if you have these conditions, avoid sleeping on your back. Having said that, you can also elevate the head of the bed to keep airways open. Sleep on more pillows, use a wedge pillow or get a smart bed that raises your head.”

Sleeping on Your Stomach

The prone position, or lying face down on your stomach, is the least popular sleep position. It’s generally bad for spine alignment and can cause discomfort in the neck. It may also leave you feeling tight and stiff in the morning.

If you do like sleeping on your stomach, try using a flat pillow or no pillow at all to help with body alignment. You’ll also want to get a firm mattress, so your body doesn’t sink. When you sink and you’re on your stomach, it puts your spine in a U-shape, which is not ideal for spine health.

Waking Up With Wrinkles

Some say it’s possible that your sleeping position affects your skin and may contribute to facial wrinkles. For side and stomach sleepers, it makes sense. If your face is pressed into your pillow all night, you’d think this kind of compression may cause wrinkles. But should this be a real concern?

Most experts believe more research needs to be done to say for sure that there’s a direct link between your sleep position and facial wrinkles.

“We have all noticed ‘sleeping marks’ on the face in the morning, especially when we sleep for a prolonged time in one side or stomach position,” says Dr. Zee. “And skin becomes less elastic with age. But does this cause wrinkles? I don't think we have good data to answer that. What we do know is that sleep itself is restorative for skin and overall health.”

Position aside, try to prioritize sleep. According to Dr. Zee, a regular, consistent schedule with the goal of getting seven to eight hours every night is the best way to get your beauty sleep.

Learn more about healthy sleep habits.