Sleeping in the wrong position may seem harmless, but over time it can cause serious problems. Doctors warn that “the way we position our body at night has a direct impact on how our spine aligns and how well our body recovers during rest.” Poor posture can lead to back pain, muscle stiffness, and poor circulation.

Experts say sleeping on your stomach “puts unnecessary pressure on the neck and lower back,” while resting on your side—especially the left—can “help improve digestion and reduce snoring.” They recommend using a pillow that keeps the head in line with the spine and avoiding overly soft mattresses that lack support.

Bad sleep posture also affects mental health. People who wake up tired or sore may feel “irritability, low focus, or daytime fatigue,” which can reduce productivity and mood over time.

Improving sleep quality starts with small changes—stretching before bed, keeping good posture during the day, and using bedding suited to your body type.

As experts emphasize, “Rest is one of the most vital parts of overall wellness,” and the right sleeping position can make the difference between waking up refreshed or feeling drained.