Sleeping posture has a big impact on health. Many people, like the author, wake up with pain from stomach sleeping, which “puts pressure on the respiratory system, nerves, ribcage, and spine.” Experts agree the best position is side sleeping, as it “will help prevent stress points that may aggravate joints and connective tissue,” says Dr. Robert Hayden. It also helps with snoring, sleep apnea, and even pregnancy, where sleeping on the left side improves oxygen flow.

To make side sleeping more effective, doctors suggest using pillows for alignment: one under the torso and knee, another between the legs, and keeping the head level with the mattress. “Joints that are stressed will be eventually injured, and arthritic changes… may manifest at some point,” warns Dr. Hayden. A firm mattress is also key, since a sagging one can worsen tossing and turning.

However, curling tightly in the fetal position can restrict breathing. Dr. Natalie Dautovich advises, “reduce the strain on joints by straightening your body as much as possible.” Avoid sleeping on your arms to prevent numbness.

Poor sleep posture doesn’t just cause soreness. It can disrupt hormone cycles, leading to weight gain, illness, or even hypertension. “Fatigue itself will make you not feel your best,” says Dr. Hayden.

While side sleeping is ideal, back sleeping with proper pillow support can also be healthy. The most important factor is comfort, paired with good alignment, a supportive mattress, and stress reduction before bed.