Best Sleeping Position for 2025: Experts Weigh In

Finding the best sleeping position can feel surprisingly tricky. Even after putting our phones down, we end up tossing and turning, waking with a stiff neck or aching back that feels way too familiar. We’ve tried everything to sleep better – cooling the room, pillow sprays, meditation apps – but when it comes to how we actually lie in bed, most of us are still clueless. The right position could be the game-changer we’ve been searching for.

Luckily, sleep tech brands like Levitex and Dreams have stepped in to help, sharing their research on the best sleeping position. We caught up with them to find out if there really is a single “optimal” way to sleep and what key factors we should know.

Below, discover everything you need to know about the which sleeping positions are the best, from those that support your posture and boost your health to the positions you should make a point to avoid. Sweet dreams, peeps.

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Meet the experts:

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What is the best sleeping position for nighttime posture?

‘The Dreamer’ is thought to be the best for night-time posture because it provides excellent support for the head, neck, spine, and hips, allowing the body to rest in neutral alignment with no twists or bends throughout the night.

Sammy Margo, Sleep Expert at Dreams, agrees, explaining how to sleep in this position: “Generally, the best sleeping posture is on your side with your knees slightly bent and a pillow between your legs, ideally on your left side. This helps align your spine, reduces pressure on your joints, and supports healthy circulation. It’s also gentle on your lower back and can make breathing easier. Of course, the ‘best’ position for you may vary depending on your personal health, comfort, and any existing conditions.”

Dr Ilan Lieberman, Pain Medicine Consultant at University Hospitals South Manchester, agrees: “The ideal sleep posture is one that requires the least tension and achieves neutral spinal alignment. This is the easiest to accomplish while sleeping on your side, in a semi-foetal way, because this position applies the least pressure to your spine.”

Levitex

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What are the most common sleeping positions, and how do they impact overall sleep quality?

• Side sleeping – Most common. It supports spinal alignment, helping to keep your spine in a natural, neutral position throughout the night. This posture can reduce snoring by keeping airways open and is linked to better sleep quality for many people, as it can also relieve pressure on the back and joints. You can shop our recommendations for mattresses for side sleepers if you don’t already have one.
• Back sleeping – Less common, but good for spinal alignment if done with the right pillow to support the natural curve of the neck. However, it may worsen snoring or contribute to sleep apnoea in some individuals, especially if the airway collapses during sleep.
• Stomach sleeping – Least common, and often the least recommended, as it can strain the neck and lower back due to twisting and pressure. Although it may reduce snoring for some people, it can lead to discomfort or pain over time, and it’s harder to maintain a neutral spinal alignment in this position.

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Are there specific health benefits associated with sleeping on your back, side, or stomach?

• Back – Sleeping on your back “supports a neutral spine alignment, which can help prevent aches and pains,” says Sammy Margo, Sleep Expert at Dreams. She adds that “if your head is slightly elevated, it may also help minimise acid reflux and promote more comfortable breathing throughout the night.”
• Side – According to Margo, sleeping on your side, particularly the left side, “can aid digestion, boost circulation, and may help reduce heartburn and snoring.” She notes it is also gentle on the spine and joints, making it one of the healthiest positions for many people.
• Stomach – Margo explains that sleeping on your stomach “may ease snoring for some, but it typically offers fewer overall health benefits” and “can place extra strain on your neck and lower back, which may lead to discomfort over time.”

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How do sleeping positions affect issues like snoring, sleep apnoea, or acid reflux?

Sammy Margo, Sleep Expert at Dreams, explains that “side sleeping usually reduces airway obstruction, making it ideal for those with mild snoring or sleep apnoea.” She adds that “back sleeping tends to make these issues worse because gravity can cause the tongue and soft tissues to fall back.” When it comes to acid reflux, Margo notes that “sleeping on your left side is most beneficial, as it may help keep stomach acid from flowing back up the oesophagus,” while “back sleeping with the head slightly elevated can also provide relief.”

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Can changing your sleeping position help with chronic pain, such as back or neck pain?

Yes. For lower back pain, side sleeping with a pillow between your knees can help relieve pressure and keep your spine aligned. Sammy Margo, Sleep Expert at Dreams, notes that “choosing a supportive mattress for side sleepers can make a big difference, as it cushions the shoulders and hips while maintaining spinal alignment.” For neck pain, back sleeping with a pillow for neck pain that supports the natural curve of your neck – and one under your knees – is ideal. Stomach sleeping often aggravates pain and is best avoided if you have chronic back or neck problems, but if necessary, placing a pillow under your chest can help.

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Are there any sleeping positions that experts generally recommend or advise against?

According to research, side sleeping is a good all-round choice for most people as it supports spinal alignment (with the right pillow), reduces snoring, and can ease digestion. Stomach sleeping is the one position that we generally see experts advise against, especially in the long term, as it can cause significant strain on the neck and spine.

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What role do pillows and mattress types play in supporting different sleeping positions?

They’re crucial. A side sleeper needs a thicker pillow to fill the gap between shoulder and
head, plus a mattress with enough give to cushion hips and shoulders. A back sleeper
benefits from a medium pillow to support the neck and a medium-firm mattress. Stomach
sleepers need a softer, thinner pillow (or none) to prevent neck strain, as well as maybe one
under the chest, and a softer mattress to reduce spinal arching. Make sure to check out our guides to the best mattress for back pain and best affordable mattresses.

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Are there any tips for people who find it hard to switch their habitual sleeping position?

To help train your body into a new sleeping position, start by using pillows to “block” yourself from rolling back into your old position. Make gradual changes – try falling asleep in the new position, even if you wake up elsewhere during the night. Choosing a mattress and pillow that make the new position more comfortable can also make a big difference. You can further reinforce the habit by practicing the position during short daytime rests, allowing your body to get used to it over time.

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How important is body alignment during sleep, and how can people maintain it?

It’s essential – poor alignment can lead to muscle strain, joint pain, and disrupted sleep. Aim
for a straight line from head to hips, with natural curves supported. Use pillows to fill gaps,
e.g. between knees for side sleeping, under knees for back sleeping, or under hips for
stomach sleeping.

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