What Your Sleep Position Says About Your Comfort & Health

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  • Most popular, especially among women
  • Can ease snoring and improve circulation during pregnancy
    Drawback: Tucking too tightly may restrict deep breathing or strain lower back

Tip: Place a pillow between your knees to align hips and reduce pressure.

2. On Your Back (Supine)

  • Best for spine and neck alignment
  • Helps prevent acid reflux (head elevated)
    May worsen snoring or sleep apnea due to tongue collapse
  • Ideal for those with GERD or chronic back pain — use a supportive pillow.

    3. On Your Stomach (Prone)

    • Worst for spinal health — twists the neck and flattens natural curves
    • May relieve snoring slightly
      Increases pressure on joints and organs

    Not ideal, but if you must: use a thin pillow (or none) and place one under your pelvis to reduce strain.

    4. Side Sleeping (Left or Right)

    • Excellent for brain detoxification (via glymphatic system)
    • Left side may aid digestion and heart health
    • Reduces sleep apnea symptoms compared to back sleeping

    Recommended for most people — especially those with respiratory or circulatory concerns.

    How to Improve Your Sleep Posture

    Use a supportive mattress
    Keeps spine neutral
    Choose the right pillow
    Supports neck based on your position
    Add body pillows
    Aligns hips and shoulders (great for side sleepers)
    Avoid screens before bed
    Improves sleep quality regardless of position
    Treat underlying issues
    Like sleep apnea, acid reflux, or chronic pain
    Continued on the next page
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