Which position is best to sleep in

For people with neck pain, sleeping face up can sometimes make the pain worse. But many people find back sleep is helpful for alleviating low-back pain.

If you have soreness in your spine, experiment with different positions and pillows to find what works for you. Snoring and sleep apnea: Obstructive sleep apnea causes the airways to collapse during sleep, leading to pauses in breathing. It often goes hand-in-hand with snoring. Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says.

Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. Flip to your left side to cool the burn. Salas adds: Clean sheets: Wash sheets frequently and vacuum the mattress to rid it of dust and dander that can cause allergies and impair your sleep.

Plus, sleep deprivation is about more than getting enough sleep — sleep quality matters, too. Incorporating sleep hygiene into your regular routine can help boost your sleep quality in a big way:. Try keeping a sleep diary for a week or two. Do what feels best for you. Experts say you can prepare for the end of daylight saving time for days in advance.

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Medically reviewed by Debra Rose Wilson, Ph. Fetal position. These should fill the space between the neck and mattress completely. A gusseted pillow might be an excellent choice. Gusseted pillows are also available to purchase online. People who sleep on their stomachs should use thin pillows or none at all because pushing the head backward places pressure on the neck. Or, a person might try sleeping face down with a small, firm pillow propping up only their forehead. This leaves enough room to breathe but helps ensure that the neck stays straight.

A mattress should be well made, supportive, and comfortable. Some people believe that a firm mattress is better for the back, but some evidence suggests that a medium-firm mattress is better for people with long-term lower back pain.

Body shape and size can help determine how much support a mattress should have. A person with wider hips may be better suited to a softer mattress, and a person with narrower hips may need a firmer one to keep their spine properly aligned.

Although they can seem more comfortable, softer mattresses provide less support. Sinking too deep can cause the joints to twist and the spine to come out of alignment. A foam mattress topper can provide additional support to a spring mattress. Alternately, placing a plywood board beneath a mattress can increase firmness. Various mattress toppers are available for purchase online. Back pain can significantly disrupt sleep.

Even so, it is best to try to maintain a regular schedule with consistent sleep and wake times, rather than sleeping in to compensate for lost sleep. Most adults need 7—9 hours of sleep in every hour period. Anyone with severe or worsening back pain, particularly after a fall or injury, should speak with a doctor. Also, do so if any back pain gets worse after resting or sleeping.