Sleeping Positions for the Most Restful Sleep: What Experts Recommend

Sleeping Positions for the Most Restful Sleep: What Experts Recommend
Mommy Rheum
5 min read·
Mar 17, 2025
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As someone who has lived with an inflammatory autoimmune condition for well over a decade, sleep is extremely important for me.
Originally published at https://mommyrheum.com
Without a proper nights rest, my symptoms become dialed up and I’m absolutely miserable.
In fact poor rest for those of struggling with chronic illness can lead to disease flare ups.
One thing worth noting is that: getting a good night’s sleep isn’t just about how long you sleep but also how you sleep. Health experts stress sleeping position affects spinal alignment, muscle relaxation, and even digestion.
To uncover the best sleep postures, we consulted physiotherapy and sleep health experts, along with professionals who’ve learned from personal experience.
1. Back or Side Sleeping Reduces StrainExpert Insight: Peter Hunt, Director & Physiotherapist, The Alignment Studio
“The best sleeping positions for restful sleep depend on individual needs, but generally, sleeping on your back or side is ideal for spinal alignment and reducing strain on the body. Back sleeping with a supportive pillow under the neck and a small cushion beneath the knees helps maintain the spine’s natural curve and prevents lower back pain.
Side sleeping, particularly on the left side, improves circulation and digestion while reducing spinal pressure. Using a pillow between the knees keeps the hips aligned, preventing discomfort. However, stomach sleeping is the least recommended, as it often leads to neck and back strain unless a thin pillow or none at all is used. Proper mattress firmness and pillow height are crucial for promoting a neutral spine position and reducing nighttime tension.”
Hunt shares a success story: “I worked with a corporate executive suffering from chronic neck and back pain due to poor sleeping posture and long hours at a desk. They were sleeping on their stomach with a high pillow, straining their cervical spine. I guided them to transition to a side sleeping position with a properly fitted pillow and knee support cushion. Within weeks, their pain significantly reduced, and they reported waking up refreshed and pain-free.”
2. Modified Starfish Position Reduces AnxietyExpert Insight: Aja Chavez, Executive Director, Mission Prep Healthcare
“In my work with adolescents dealing with sleep issues, I’ve found that the ‘modified starfish’ position — lying on your back with arms slightly out and knees supported by a small pillow — helps reduce anxiety and promotes deeper sleep. Just last week, one of my teenage clients reported much better sleep quality after trying this position, especially since it allows for better breathing and reduces pressure on the spine.”
This position encourages relaxation by ensuring the spine remains in a neutral position, reducing tension in the lower back and shoulders. The slight arm spread opens up the chest, improving breathing, while knee support prevents lower back strain, making it an excellent choice for those dealing with anxiety-induced sleep disturbances.
3. Back and Side Sleeping Improve AlignmentPersonal Experience: Nikita Sherbina, Co-Founder & CEO, AIScreen
“For me, sleeping on my back with a supportive pillow is the most restful because it keeps my spine in a neutral position, preventing neck and back strain. When I sleep on my side, placing a pillow between my knees has helped align my hips and reduce morning stiffness. A good mattress and pillow setup is essential for restful, uninterrupted sleep.”
4. Side Sleeping with a Firm Pillow Prevents StrainPersonal Experience: Lara Woodham, Director, Rowlen Boiler Services
“As someone who works with boilers and heating systems, I spend long days on my feet. I’ve found that side sleeping with a firm pillow between my knees prevents back strain and improves my sleep quality. Adding an extra pillow behind my back also keeps me well-supported after physically demanding workdays.”
5. Side Sleeping with Support Avoids Back PainPersonal Experience: Bryan Melchert, Owner, Mitten Home Buyer
“After years of renovating homes, I realized that sleeping on my side with an adjustable bed base provided the best spinal support. Many homeowners I worked with had similar experiences, opting for elevated positions to relieve back pain. On particularly sore days, I use a small pillow between my knees to maintain hip alignment.”
6. Back Sleeping with Knee Support Aids AlignmentPersonal Experience: Mary Sullivan, Owner, Company That Buys Houses
“Through helping homeowners set up bedrooms, I discovered that sleeping flat on your back with a pillow under the knees is fantastic for alignment. When I demonstrate this position in my showroom, clients are amazed at how much pressure it removes from the lower back.”
7. Keep Your Spine Happy with Proper PosturePersonal Experience: Austin Benton, Marketing Consultant, Gotham Artists
“Most people don’t realize that sleep posture is just as important as mattress quality. The key is keeping your head, neck, and spine in a straight line. Side sleeping with a pillow between your knees is the best for spine alignment, snoring reduction, and digestion. Back sleeping works well too, but a thick pillow can push your head too far forward. If you keep tossing and turning, your mattress or pillow might be the issue. A too-soft mattress misaligns your spine, while a too-hard one creates pressure points. Find the right balance to keep your spine happy.”
8. Back Sleeping with Medium-Firm Pillow Improves ProductivityPersonal Experience: Paul Sher, CEO, FuseBase
“I used to suffer from neck pain due to long hours at the computer. After experimenting, I found that back sleeping with a medium-firm pillow and a small pillow under my knees made a huge difference. Now, I recommend this setup to my team members who struggle with fatigue-good sleep posture has helped me maintain better focus and productivity during work.”
Final Thoughts: The Best Position Depends on YouWhile back and side sleeping are generally recommended for spinal alignment, the best sleep position depends on individual needs. Whether you’re dealing with back pain, anxiety, or physical strain from daily work, finding a comfortable and supportive posture can make a significant difference in sleep quality.
To optimize your sleep:
Experiment with different positions to find what feels best for your body.
Use pillows strategically to maintain alignment and relieve pressure points.
Consider mattress firmness and pillow height to support a neutral spine.
Be mindful of posture throughout the day, as it affects sleep quality at night.
By making small adjustments to your sleep posture, you can wake up more refreshed, pain-free, and energized every morning. Have you noticed a difference in your sleep based on your position? Share your experience in the comments below-I’d love to hear what works for you!