If you sleep on your back, researchers say you could experience these health benefits

Back sleeping isn’t for everyone, and for people with snoring or sleep apnea, lying flat can make breathing trickier because the tongue slips backward. But with a slightly elevated pillow, this position can actually ease acid reflux, support spinal alignment, and reduce the pillow pressure that contributes to sleep lines and wrinkles.

Which is the best sleeping position?

While studies have shone light on what different sleeping positions do to the body, note that there’s no actual ‘correct’ one. Every body is different, and comfort matters just as much as physiology. Experimenting with pillows, mattress angles, and new postures can reveal what your body responds to best. It’s often just a case of trial-and-error.

That said, here’s what analysis has shown about the other positions:

Sleeping on your right side

Heart specialists have noted for years that sleeping on the right can keep the body’s “autopilot” system - the network of nerves that controls heartbeat and breathing – more balanced. By easing pressure across the chest, this position helps the heart stay steady instead of racing. The effect is subtle, but over time it may be a quiet advantage for cardiovascular health.

Sleeping on your left side

Meanwhile, lying on the left can be especially valuable for those who battle acid reflux or sleep apnea. Because the stomach sits lower than the esophagus on this side, gravity helps keep acid from creeping upward. That means less irritation of the airways and fewer wake-ups in the night. For anyone with reflux or breathing issues, it’s often the posture that feels most restorative.

Oh, and if you like the feel of your stomach against the mattress be mindful that it can compress the digestive system, slowing down the movement of food and putting extra strain on the lungs and heart. It can also twist the neck at awkward angles, leading to stiffness in the morning. For many, it’s the position that feels cozy at first but causes aches later.

Get your game on! Whether you’re into NFL touchdowns, NBA buzzer-beaters, world-class soccer goals, or MLB home runs, our app has it all.

Dive into live coverage, expert insights, breaking news, exclusive videos, and more – plus, stay updated on the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.