Many people never think about how they sleep, but sleep posture can affect both sleep quality and long-term health. Experts say that the position you sleep in may influence problems like back pain, heart disease, sleep apnea, and even brain health. Chartered physiotherapist Sammy Margo explains, “Sleep positions can significantly affect your overall health, comfort, and the quality of your sleep.” Sleep scientist Dr. Kat Lederle also notes that daytime habits matter, saying, “What you do in the day generally triggers the pain and discomfort that is felt when you sleep in certain positions.”

Side sleeping is the most common position, but it has both benefits and drawbacks. Pregnant women and people with acid reflux are often advised to sleep on their left side because “the stomach is lower than your oesophagus.” People with heart conditions may feel better sleeping on the right side to reduce pressure on the heart. Some studies also suggest the brain clears waste toxins more effectively when sleeping on the right side, which may help lower dementia risks. However, side sleeping can also contribute to wrinkles and breast sagging over time because of constant pressure and gravity.

Back sleeping is linked to sleep apnea, where breathing repeatedly stops during sleep. Lederle warns that poor sleep quality “raises the risk of diabetes, heart disease and other comorbidities.” Still, sleeping on the back can help people with neck and back pain. Margo says, “The optimal position for spine alignment is lying on your back with a pillow under the knees.”

Stomach sleeping may reduce snoring, but it often causes neck and back strain. “Twisting your neck to the side puts strain on your neck,” Margo explains. Experts suggest using a thin pillow and placing another pillow under the pelvis for support.

Changing sleep posture takes time. Experts recommend slowly training your body by spending a few extra minutes each night in the new position until it becomes natural.