Is there an ideal sleeping position? It's not that simple...

On average, humans sleep about one-third of their lives. So, if we consider a life expectancy of about 80 years, that's about 26 to 27 years of sleep!

That's equivalent to about 9,500 days, or 230,000 hours spent sleeping.

Sleep isn't just a break: it plays a crucial role in health:

  • - Physical recovery: muscles repair themselves and the immune system regenerates.
  • - Mental health: the brain processes emotions, consolidates memory, and eliminates neural waste.
  • - Hormonal regulation: certain key hormones (such as melatonin, leptin, and growth hormone) are secreted during sleep.

Despite these beneficial effects on our health, many people wake up with back, neck, or shoulder pain.

Faced with a wealth of (sometimes contradictory) advice on the best way to sleep, one question often arises: is there an ideal sleeping position? As is often the case with health, the answer is not universal... but individual.

The main sleeping positions

There are generally three main sleeping positions: on your back, on your side, and on your stomach. Each has its advantages and disadvantages, depending on individual needs or certain medical conditions.

  • Sleeping on your back
  • This position is often recommended to keep the spine aligned and prevent back pain. However, it is not recommended for people with sleep apnea, as it can worsen symptoms [1].
  • Sleeping on your side
  • This is the most common position: more than 60% of adults sleep this way. Sleeping on your left side is particularly recommended for people prone to gastroesophageal reflux [2] and pregnant women, as it promotes blood circulation and reduces pressure on the liver and lower back.
  • However, this position can become uncomfortable if you have shoulder or lower back pain.
  • Sleeping on your stomach
  • This position puts more strain on the neck and lumbar spine. However, scientific studies on the link between sleeping position and back pain are limited and often based on subjective feelings.

In summary, there is no universally best position. The ideal posture depends on each individual's body type, sleeping habits, and medical history.

The body moves even at night

Sleeping is not a static state. Research shows that we change position between 12 and 36 times per night. [3] These movements are essential: they prevent pressure points, vary the strain on the joints, and help regulate body temperature.

On the contrary, staying still for too long in an uncomfortable position can cause pain, especially in the neck or back. People who move more during the night generally report less pain when they wake up. [3]

Focus on comfort and personal adaptation

Except in the case of certain medical conditions (sleep apnea, reflux, hip osteoarthritis, etc.), the best sleeping position is the one in which you feel comfortable.

So rather than trying to adopt an “ideal” position, it is better to adapt your sleeping environment to your natural position. A mattress that fits your body shape, a well-chosen pillow, and even support accessories (a pillow between your knees, under your knees, or behind your back) can make all the difference.

 

In summary

  • - There is no single ideal posture, but rather the posture that suits you best.
  •  
  • - Your body naturally changes position several times during the night to ensure comfort and protection.
  •  
  • - A suitable environment (mattress, pillow, temperature, etc.) and a comfortable posture are the real keys to restful sleep.

Sources :

[1] Menon A, Kumar M. Influence of body position on severity of obstructive sleep apnea: a systematic review. ISRN Otolaryngol. 2013 Oct 8;2013:670381. doi: 10.1155/2013/670381. PMID: 24223313; PMCID: PMC3817704.

[2] Simadibrata, D. M., Lesmana, E., Amangku, B. R., Wardoyo, M. P., & Simadibrata, M. (2023). Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis. World journal of clinical cases, 11(30), 7329–7336.

[3] Cary D, Jacques A, Briffa K. Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLoS One. 2021 Nov 30;16(11):e0260582. doi: 10.1371/journal.pone.0260582. Erratum in: PLoS One. 2024 Jul 2;19(7):e0306662.