The right sleeping position: Which sleeping posture can be problematic for certain complaints?
We spend many hours in bed on average. Most of the time, we do not think about the position in which we actually sleep. Some people prefer sleeping on their backs, others on their sides—and still others feel truly comfortable only when sleeping on their stomachs.
However, not every sleeping position is equally suitable for everyone.
Sleeping position can play a role, especially with complaints such as neck or back pain, glaucoma, snoring and sleep apnea, shoulder problems, or heartburn.
Which sleeping position should be avoided for certain complaints? And which posture might be more comfortable?
1. Stomach sleepers beware: Sleeping on your stomach can strain the neck and back
For some people, sleeping on their stomach feels particularly comfortable when falling asleep. However, the head usually has to be turned to the side to allow them to breathe easily.
As a result, the cervical spine remains in a rotated position for an extended period. In sensitive individuals, this can cause tension in the neck and shoulder area.
Depending on body posture and the mattress, the back can also be subjected to unfavorable strain.
People who regularly wake up with a stiff neck, tense shoulders, or back pain should therefore check whether sleeping on their stomach may be contributing.
People with existing problems in the cervical or lumbar spine in particular should choose a sleeping position that keeps the spine as naturally aligned as possible.
Is sleeping on the stomach suitable for people with disc problems?
There is no one-size-fits-all answer, because symptoms and individual anatomy vary from person to person.
However, sleeping on the stomach can worsen existing symptoms in some people. If neck or back pain regularly occurs after sleeping, it is worth having your sleeping position, pillow, and mattress checked.
2. People with glaucoma should avoid sleeping on their stomach
Sleeping position can also be relevant for people with glaucoma (green eye disease).
Intraocular pressure plays an important role in glaucoma. Studies have shown that certain body positions can affect intraocular pressure. Sleeping on the stomach with the head turned to the side may be particularly unfavorable.
People who already have glaucoma or elevated intraocular pressure should therefore discuss their sleeping position with their ophthalmologist.
It is important to note that sleep position does not replace medical treatment. If you have glaucoma, regular ophthalmological checkups are particularly important.
3. Snoring and sleep apnea: Is sleeping on your back really ideal?
Sleeping on the back is generally considered a very neutral sleep position. The spine can remain relatively straight, and many people find this position comfortable.
For people with heavy snoring or obstructive sleep apnea, sleeping on the back can be problematic.
Why?
When we lie on our backs, gravity can cause the tongue and soft tissue in the throat to sink backward. This can narrow the upper airway.
This can worsen snoring and contribute to pauses in breathing in people with sleep apnea.
Sleeping on your side can improve breathing
For many people with obstructive sleep apnea, sleeping on the side is better than sleeping on the back. In this position, the throat can remain more open.
Anyone who regularly snores heavily or whose partner observes that their breathing repeatedly stops during sleep should take this seriously.
Typical signs of sleep apnea may include:
- loud, irregular snoring
- observed pauses in breathing
- sudden waking with shortness of breath
- dry mouth in the morning
- morning headaches
- severe fatigue and concentration problems during the day
With these symptoms, you should not only change your sleeping position but also have a doctor determine whether sleep apnea is present.
4. Shoulder problems: Sleeping on your side can worsen pain
Sleeping on your side can help with snoring and sleep apnea. However, it is not always comfortable for people with shoulder problems.
Anyone who sleeps on their side puts some of their body weight on the shoulder underneath them.
If you have existing shoulder problems, rotator cuff irritation, or shoulder impingement, this can worsen the pain.
It can be particularly uncomfortable if you lie on the painful shoulder all night.
What can help?
If sleeping on your side is generally comfortable, it may make sense not to place the painful shoulder underneath you.
A pillow between the arms or in front of the upper body can also help support the arm and shoulder better.
However, which position is actually suitable depends on the specific shoulder condition.
5. Heartburn and reflux: Should you sleep on your left or right side?
For people with heartburn or gastroesophageal reflux disease (GERD), sleep position may be particularly relevant.
There is a notable difference between sleeping on the left and right sides.
Sleeping on the left side may be better for reflux
The stomach is located mostly on the left side of the upper abdomen. When you lie on your left side, the anatomical position of the stomach may help prevent stomach acid from flowing back into the esophagus as easily.
Studies suggest that sleeping on the left side may be more beneficial for nighttime reflux than sleeping on the right side.
Those who frequently suffer at night from heartburn, acid regurgitation, or an unpleasant burning sensation behind the breastbone may therefore try sleeping on their left side.
Sleeping on the right side, on the other hand, may worsen reflux symptoms for some people.
6. Sleeping position is not the only decisive factor
Although sleeping position can play a role, you should not forget that sleep quality depends on many other factors.
These include, for example:
- the right pillow height
- a suitable mattress
- the amount of sleep
- regular bedtimes
- alcohol and heavy meals in the evening
- stress and psychological strain
- physical activity
- existing medical conditions
For example, an uncomfortable pillow can cause neck problems even when the sleeping position itself is generally suitable.
So which sleeping position is best?
The short answer is: There is no single perfect sleeping position for everyone.
For a healthy person, both sleeping on the back and sleeping on the side can be comfortable and suitable.
What matters is that the body lies as relaxed as possible, the spine is not unnecessarily twisted, and breathing is not impaired.
However, a different sleeping position may be advisable for certain symptoms:
| Symptoms | Sleeping position to pay attention to |
|---|---|
| Neck and back pain | Avoid sleeping on your stomach whenever possible |
| Glaucoma | Avoid sleeping on your stomach or discuss it with a doctor |
| Heavy snoring | Sleeping on your side may be more beneficial |
| Sleep apnea | Sleeping on your side may support breathing |
| Shoulder problems | Avoid pressure on the painful shoulder |
| Heartburn/reflux | Sleeping on the left side may be more beneficial |
Conclusion: The best sleeping position depends on your body
Sleeping position is an often underestimated part of our sleep habits.
People who are healthy and sleep without problems do not necessarily need to change their preferred position. However, if neck or back pain, heavy snoring, breathing pauses, shoulder discomfort, or nighttime heartburn occur regularly, it may be useful to take a closer look at your sleeping position.
Especially with glaucoma, sleep apnea, or persistent pain, you should not rely solely on changes in sleeping position. Medical evaluation is more important here.
Because good sleep is not just about sleeping for as long as possible.
The way we sleep can also make a difference.
