What’s the best side to sleep on?
On your side, and either side suits most people. Front sleeping is linked to more back and neck pain. But for one common night-time problem, the left side comes out ahead.
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What is the best side to sleep on?
Your side, and for your back and neck it can be either one. No study we found says left beats right for the spine.
A review of the research found side lying was generally protective against back and neck symptoms. The NHS also says to sleep on your side if you snore.
| Position | What studies and the NHS link it to | Best for |
|---|---|---|
| On your side, top thigh supported | Fewer waking back and neck symptoms in small studies. | Back pain, neck pain, snoring and pregnancy. |
| On your back | Less low back pain in one review, but more snoring. | Back pain, if you don’t snore, don’t have sleep apnoea and aren’t 28 weeks pregnant or more. |
| On your front | More low back pain. The NHS says don’t, for neck pain. | Best avoided if your back or neck hurts. |
Sources: Cary 2019; Saini 2025; NHS; NHS; NHS
Be clear on what this proves. The same review found not enough high-quality studies to answer the question fully.
These studies are a photo of who wakes up sore, not proof of what caused it. So a new position may help you, but no study shows it will.
Try starting the night on your side for two weeks and see how you wake.
What is the best way to sleep with lower back pain?
On your side with your spine straight, or on your back. A 2025 review of six studies on low back pain recommends back and supported side lying, and avoiding your front.
How you lie on your side matters. In one study, 53 adults were filmed in bed at home. People who woke with back or neck symptoms spent more time in twisting positions and slept worse.
How to lie on your side without twisting
- 1
Head level
Keep your head the same height as the rest of your body.
- 2
Top thigh in line
Don’t let your top thigh slide forward of the bottom one.
- 3
Prop it up
Rest the top thigh on a pillow or a fold of duvet.
- 4
Or try your back
Lying on your back counts as a supportive position too.
That top thigh is the key. When it slid forward but rested on a pillow or the duvet, the researchers judged the spine wasn’t twisted.
Then get up and move. The NHS says don’t stay in bed for long periods, and to stay active. Try these exercises for back pain or build up with back strengthening exercises.
Is sleeping on your stomach bad?
For your back and neck, it’s the worst choice in the research. The 2025 review linked front sleeping to more low back pain. The NHS says do not sleep on your front to help prevent neck pain.
A common cause of neck pain is the neck getting locked in an awkward position while you sleep.
Five NHS tips for your neck and back at night
- Keep your head the same height as the rest of your body.
- Use a low, firm pillow if your neck is sore.
- Have a firm mattress.
- Don’t sleep on your front or twist your neck in bed.
- With back pain, don’t stay in bed for long periods. Stay active.
Sources: NHS: neck pain; NHS: back pain
Can you change a lifelong habit? Researchers think sleep position may be changeable once you know what to aim for. Start each night on your side and give it two weeks.
Is sleeping on your back bad?
Not for most backs. The 2025 review linked back sleeping to less low back pain. But for three groups of people, your side is better.
| If you | What the advice says |
|---|---|
| Snore | The NHS says sleep on your side. Back sleeping makes snoring more likely. |
| Have sleep apnoea | The NHS says sleep on your side. |
| Are 28 weeks pregnant or more | Go to sleep on your side, left or right. |
Sources: NHS: snoring; NHS: sleep apnoea; NHS: pregnancy
Sleep apnoea is when your breathing stops and starts while you sleep. The NHS lists sleeping on your back among the things linked to it.
To stay off your back, the NHS suggests taping or stitching a tennis ball to the back of your nightwear.
Pregnant? The NHS says research suggests that after 28 weeks, falling asleep on your back can double the risk of stillbirth.
Woke up on your back? The NHS says you can turn over and go back to sleep on your side. Tommy’s says the advice covers daytime naps too, and pillows behind you can stop you rolling back.
Left or right: which side is best for heartburn?
That problem is night-time heartburn, and the left side wins. Heartburn is stomach acid rising up your food pipe. The NHS says it’s often worse when lying down.
A 2022 study tracked the sleep position of 57 people sent for reflux tests.
| Position | Time with acid in the food pipe (typical person) | Time to clear the acid (typical person) |
|---|---|---|
| Left side | 0.0% | 35 seconds |
| Back | 0.6% | 76 seconds |
| Right side | 1.2% | 90 seconds |
Source: Schuitenmaker 2022
These were people already having reflux checked, not everyone. A 2023 review says current evidence suggests the left side could reduce night-time reflux (acid coming back up).
The NHS also says don’t eat within 3 or 4 hours before bed.
And raise the head of your bed by around 10 to 20cm with wood, bricks or books. That keeps your chest and head above your waist.
Don’t stack extra pillows instead. The NHS says that can press on your belly and make it worse. For a herbal remedy people try, see slippery elm for reflux.
When to speak to a GP
Pain or symptoms that hang on need a proper check. See a GP if:
- Your back pain doesn’t improve after a few weeks of home treatment, stops your day-to-day activities, or is worse at night or not better after resting.
- Neck pain or stiffness doesn’t go after a few weeks, or comes with pins and needles or a cold arm.
- You feel sleepy in the day, your breathing stops and starts in your sleep, or you make gasping or choking noises. You may have sleep apnoea.
- You have heartburn most days, pharmacy medicines and lifestyle changes aren’t helping, or it comes with food getting stuck in your throat, being sick often or losing weight for no reason.
Never stop or change a prescribed medicine without your prescriber.
Ask for an urgent GP appointment or get help from 111 if you have back pain and feel hot, cold, shivery or generally unwell. The same goes if the pain is severe and starts suddenly or gets worse quickly.
Call 999 or go to A&E if you have back pain and any of these:
- pain, tingling, weakness or numbness in both legs
- loss of feeling around your genitals or bottom (anus)
- changes in your bladder or bowels, such as difficulty peeing, or peeing or pooing yourself
- changes in how your penis or vagina feels during sex, or not being able to get or keep an erection, or to orgasm
- chest pain
- it started after a serious accident, such as a car accident
Snoring and tired all day? See tests for sleep apnoea and how much sleep you need.