The Best Sleeping Position for You & How to Support It

The position you sleep in plays a crucial role in your overall health and the quality of your rest. Understanding how different sleep positions affect your body can help you make informed choices to enhance your sleep experience.

Identifying Your Preferred Sleeping Position

To determine your natural sleeping posture, observe the position you assume when falling asleep and the one you wake up in. If they match, that’s your preferred sleeping position. If not, repeat the observation over a few nights to identify any patterns.

Evaluating Common Sleep Positions & How to Support Them

1. Back Sleeper (Supine Position)

Benefits:

✔ Promotes healthy spinal alignment, potentially reducing back and neck pain. (sleepfoundation.org)
✔ Can prevent acid reflux when combined with an elevated pillow or adjustable base.
✔ Evenly distributes body weight, reducing pressure points.

Considerations:

✖ This position may exacerbate snoring or sleep apnea symptoms due to the tongue and soft tissues collapsing to the back of the throat. (hopkinsmedicine.org)
✖ Some back sleepers experience lower back strain, especially if their mattress is too soft.

Recommended Mattress Feel & Materials

If you’re a Back Sleeper, we recommend a Medium to Firm mattress feel.

• A Medium  to Firm mattress provides the right balance of support to maintain spinal alignment while preventing excessive sinkage.
• Premium materials like memory foam, latex, and pocket springs offer contouring support while keeping the spine in a neutral position.
• Gel-infused or breathable foams can help regulate temperature, as back sleepers may experience overheating.
• Adding a lumbar-supporting mattress layer or an adjustable base can help relieve lower back pressure.

Tips for Better Sleep as a Back Sleeper:

• Use a supportive pillow that cradles your head and neck, keeping them aligned with your spine.
• Consider placing a small pillow under your knees to maintain the natural curve of your spine.
• If you experience snoring or mild sleep apnea, try elevating your head slightly with an adjustable bed base.

2. Side Sleeper (Lateral Position)

Benefits:

✔ Side sleeping can reduce snoring and alleviate sleep apnea symptoms. (hopkinsmedicine.org)
✔ Aids digestion and can help reduce acid reflux, especially when sleeping on the left side.
✔ Reduces lower back pain and improves circulation.

Considerations:

✖ Can lead to shoulder stiffness or hip discomfort if the mattress is too firm.
✖ May cause facial wrinkles over time due to prolonged pressure on one side.

Recommended Mattress Feel & Materials

If you’re a Side Sleeper, we recommend a Medium to Plush mattress feel.

• A Medium-Plush mattress allows for deeper contouring around pressure points, particularly at the shoulders and hips.
• Pressure-relieving materials such as memory foam, gel-infused foams, and latex provide comfort and support while preventing aches.
• Pocket coil systems offer targeted support, helping to maintain spinal alignment without excessive firmness.

A pillow-top layer or soft comfort layer can further enhance cushioning without compromising spinal alignment.

Tips for Better Sleep as a Side Sleeper:

• Use a thick, supportive pillow to keep your neck aligned with your spine.
• Place a pillow between your knees to help maintain hip and spine alignment.
• If you experience shoulder pain, consider a mattress with enhanced pressure relief or an extra cushioning top layer.

3. Stomach Sleeper (Prone Position)

Benefits:

✔ Can help reduce snoring by keeping airways more open.
✔ Some people find this position comfortable for reducing night-time heartburn.

Considerations:

✖ Can strain the neck due to excessive twisting.
✖ Often leads to lower back pain due to unnatural spinal curvature. (sleepfoundation.org)
✖ Not recommended for those with pre-existing spinal issues.

Recommended Mattress Feel & Materials

If you’re a Stomach Sleeper, we recommend a Medium to Firm mattress feel.

• A Medium-Firm to Firm mattress prevents excessive sinking, which can misalign the spine and cause discomfort.
• Hybrid mattresses combining pocket springs with foam layers can provide both support and comfort.
• Latex or high-density memory foam can offer responsive support without excessive contouring.
• A thin pillow (or no pillow at all) helps reduce neck strain.

Tips for Better Sleep as a Stomach Sleeper:

• Use a very thin pillow, or sleep without one, to prevent excessive neck strain.
• Place a pillow under your pelvis to support your lower back and maintain a more neutral spine position.
• If you experience back pain, consider transitioning to a side sleeping position over time.

Optimising Your Sleep Environment for Any Position

 Choose the Right Mattress: The right mattress supports your body type and sleep position, reducing pressure points and maintaining spinal alignment.
Invest in Quality Bedding: Breathable sheets, mattress protectors, and pillows made from temperature-regulating materials can improve comfort.
Adjust Your Sleep Setup: Upgrading to an adjustable bed base allows you to customise your sleep position, which can improve comfort, reduce pressure points, and support better spinal alignment for a more restful night’s sleep.

Sleep Better with the Right Support

By understanding your natural sleeping position and selecting the right mattress feel and materials, you can improve your sleep quality and wake up feeling refreshed. Whether you need pressure relief as a side sleeper, firm support as a stomach sleeper, or a balance of both as a back sleeper, choosing a mattress tailored to your needs will make all the difference.

Need help finding the perfect mattress? Discover how premium sleep solutions can transform the way you rest.

*Disclaimer: A.H. Beard provides general sleep wellness information and does not offer medical advice. If you are experiencing pain or other issues affecting your sleep, we recommend consulting your GP or a qualified health professional for personalised guidance.

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