The best sleeping position for you is one that maintains your posture and prevents spinal misalignment. Your muscles should be relaxed and able to recover. The best position for sleeping also depends on your individual comfort preferences and any relevant health concerns.
What is the best sleeping position?
There are 4 main types of sleep positions, including on the back, side and front (or on the stomach). There are also combination sleepers who tend to move in their sleep between different positions. We discuss how these sleep positions impact your health and which sleeping position and mattress may be best for you.
The 4 most common sleeping positions
Side sleeper
According to our sleep statistics, the majority of Australians are side sleepers — approximately 64%. With this in mind, it is no surprise that sleeping on your side is one of the healthier sleep positions. Resting on your side can help to alleviate snoring and respiratory concerns, heartburn and gut health, and is known to be preferred during pregnancy.
We have some helpful guides that you may find useful:
Back sleeper
Sleeping on your back can be particularly beneficial for those with joint pain, such as in the knees and hips. A popular choice, this position requires sufficient support from your mattress in order to maintain the alignment of your spine and prevent you from sinking too far down.
This position may not be ideal for pregnant women. Sufferers of sleep apnoea, heartburn or acid reflux may need to use a wedge pillow in order to be comfortable while sleeping on their back. If you’re unsure which pillow is right for you, we have a guide to help you choose.
The 4 most common sleeping positions
Side sleeper
According to our sleep statistics, the majority of Australians are side sleepers — approximately 64%. With this in mind, it is no surprise that sleeping on your side is one of the healthier sleep positions. Resting on your side can help to alleviate snoring and respiratory concerns, heartburn and gut health, and is known to be preferred during pregnancy.
We have some helpful guides that you may find useful:
Back sleeper
Sleeping on your back can be particularly beneficial for those with joint pain, such as in the knees and hips. A popular choice, this position requires sufficient support from your mattress in order to maintain the alignment of your spine and prevent you from sinking too far down.
This position may not be ideal for pregnant women. Sufferers of sleep apnoea, heartburn or acid reflux may need to use a wedge pillow in order to be comfortable while sleeping on their back. If you’re unsure which pillow is right for you, we have a guide to help you choose.
Front sleeper
If you’re in the habit of sleeping on your stomach, ensure your mattress and pillow are working to alleviate any spinal misalignment. Your hips are more likely to sink downwards as one of the heaviest points of your body, requiring optimal support to hold you upright. You are also more likely to experience neck pain, unless you have an appropriate pillow for lying on your front.
This position is not ideal for expectant mothers, but in some cases it may be of benefit to those with difficulty breathing at night.
Combination sleeper
Combination sleepers are those who change their sleep positions throughout the night, usually resting on their front, side and back indiscriminately as they rest.
While many people naturally sleep this way, it is important to ensure that you are not needlessly tossing and turning throughout the night. Improper support can cause discomfort and place strain on your pressure points, prompting you to move and roll over while you sleep.
If your best sleep position is a combination, you may want to ensure that you have a pillow best suited to your comfort. This could be a pillow with a supportive depression in the middle and raised edges at the side.
Front sleeper
If you’re in the habit of sleeping on your stomach, ensure your mattress and pillow are working to alleviate any spinal misalignment. Your hips are more likely to sink downwards as one of the heaviest points of your body, requiring optimal support to hold you upright. You are also more likely to experience neck pain, unless you have an appropriate pillow for lying on your front.
This position is not ideal for expectant mothers, but in some cases it may be of benefit to those with difficulty breathing at night.
Combination sleeper
Combination sleepers are those who change their sleep positions throughout the night, usually resting on their front, side and back indiscriminately as they rest.
While many people naturally sleep this way, it is important to ensure that you are not needlessly tossing and turning throughout the night. Improper support can cause discomfort and place strain on your pressure points, prompting you to move and roll over while you sleep.
If your best sleep position is a combination, you may want to ensure that you have a pillow best suited to your comfort. This could be a pillow with a supportive depression in the middle and raised edges at the side.
Additional sleep tips
Is it good to sleep without a pillow?
Regardless of your sleep position, it is important to support your body, including your spine. Without a pillow, your neck is likely to bend at an awkward angle, causing strain, stiffness and discomfort.
Is it good to sleep with socks on?
Whether or not you sleep with socks on is largely dependent on personal comfort. Some benefit from the added warmth, while others may need to be careful, especially if they suffer from circulatory health issues.
Is it better to sleep in a cold room?
Research shows that it is easiest to fall asleep with a temperature of around 18°C. High temperatures can disturb your sleep; however, this is also dependent on your personal preference and any pre-existing health conditions.
How much should you pay for pillows?
This is a personal choice, and you may need to balance your budget with the overall quality, material and expected lifespan of your pillow. Polyester pillows are typically the most affordable option, but they need replacing more often and tend to feel warmer during the night.
