Does Your Sleep Position Matter? What the Experts Say

April 24, 2026

As you go through your nightly bedtime ritual, fluffing your pillows, pulling up the covers and getting comfortable, do you ever wonder if another sleep position or a different mattress or pillow could help you sleep better?

Most people sleep well when they’re young, healthy and active, says Kingman Strohl, MD, a pulmonologist, Program Director of Sleep Medicine at University Hospitals. “Sleep problems often become more common as we get older, in part because people are managing more health conditions and medications.”

Sleep, Health and Age

It’s normal for sleep to change as you get older, even if you’re otherwise healthy. Most age-related sleep changes occur before age 60. During midlife, you may:

Start feeling tired earlier.
Sleep for shorter stretches at night.
Wake up more often.
Nap more.

In older adults, sleep problems aren’t necessarily caused by aging alone. “One study in the 1980s screened 6,000 people over the age of 75 and found about 10 people without chronic illness and they slept quite well,” says Dr. Strohl. “But it’s unusual to reach 70 or 80 years old without any chronic issues.”

Conditions like arthritis cause pain and stiffness that can interfere with sleep. Obesity, hypertension and diabetes can make snoring and sleep apnea worse, he says. “If you’re a man over age 65, prostate issues may interrupt your sleep, causing you to wake up to go to the bathroom.”

How Your Sleep Position Affects Your Health

The way your body is positioned can affect how it feels and functions throughout the night. “If you sleep on your back, you’re more likely to snore, and if you sleep on your side, you’re less likely to snore,” says Dr. Strohl. “The best position is the one you can actually sleep in.” Your preferred sleep position can also change over time. “If you're a right-side sleeper when you're 18, it doesn't mean you'll be a right-side sleeper when you're 70,” he says.

If you’re having trouble sleeping, adjusting your sleep position may help ease certain symptoms and improve your quality of sleep. Changing your sleep position may help with conditions like:

Back, shoulder or neck pain: Ambrose Chiang, MD, a sleep medicine specialist at University Hospitals, recommends sleeping in any position that helps relieve the pain. “Everyone is different, and it’s very difficult to give one recommendation for all,” he says.
Heartburn or GERD: Side-sleeping on your left side can help decrease symptoms of heartburn and gastroesophageal reflux disease (GERD), says Dr. Chiang. “Avoid right-side down,” he says. Sleeping on your right can make symptoms of these conditions worse.
Snoring or sleep apnea: “Try sleeping on your side,” says Dr. Chiang. Side-sleeping (on either side) can reduce snoring and mild sleep apnea. Sleeping in a slightly reclined position may also help, he says. Dr. Strohl explains that “elevating the head of your bed by about 25 to 40 degrees can reduce snoring because it helps gravity keep your airway open.” You can use an adjustable bed, risers or a wedge pillow to raise the head of your bed.
Restless leg syndrome: There isn’t one specific position that’s better than another for relieving restless legs. Dr. Chiang suggests sleeping in any position that minimizes symptoms. “It may be different from night to night,” he says.
Pregnancy: Side-sleeping is recommended during pregnancy. “It’s particularly helpful during the third trimester,” says Dr. Chiang.

Mattress Firmness and Pillows

The effects of mattress firmness and pillow types on sleep haven't been rigorously studied, but discomfort and pain can make it harder to fall or stay asleep, says Marie Kuchynski, MD, a rheumatologist at University Hospitals. Research gaps aside, certain mattress or pillow features may help improve comfort and enable a better night's rest.

Good posture is important when you sleep, says Dr. Kuchynski. “If a mattress is too firm or too soft, it won't support the spine the way it needs to.” The firmness that’s right for you depends on your anatomy. For example, someone with wide hips needs a slightly softer surface to keep their spine aligned compared to someone with narrow hips.

“The research is limited, but for back pain, medium-firm mattresses tend to work the best,” she says. Memory foam mattresses are also an option. “They can ‘mold to your body,’ but the downside is that they keep in heat, which may cause discomfort that wakes you up.”

Pillows can help with comfort and positioning, but there’s no single pillow that’s ideal for everyone’s needs, says Dr. Kuchynski. She recommends picking a pillow that:

Maintains a height of 4 to 6 inches to support your head and neck.
Adapts to your position, allowing your head to rest in the center.
Won’t make you feel too hot during the night (natural latex is better than memory foam).
Stays in place when you move (feather/down pillows can shift and worsen pain).

“The best pillow for neck pain should be firm enough to hold your head at a healthy angle and soft enough to ensure no pressure points are affected,” says Dr. Kuchynski. “If you’re pregnant, placing a pillow under your stomach and between your knees can help support your abdomen and back.”

Setting Yourself Up for Better Sleep

Your sleep position and bedding can play a role in how well you sleep, but other factors may matter more. It’s important to consider your sleep health in the context of your overall health, says Dr. Strohl. “Are you keeping busy, staying physically active, interacting with other people and going to bed when you’re tired?” Leading a healthy lifestyle, managing stress and having a good attitude can help you get better sleep, he says.

You can also try reading a book as part of your pre-sleep routine, like when your parents read you bedtime stories as a child. “There’s a reason it works,” says Dr. Strohl. “It helps calm your mind and narrow your focus until you’re ready to fall asleep.”

If healthy habits aren’t improving your sleep, Dr. Strohl suggests doing a sleep inventory. “Keeping track of your sleep for two weeks – when you go to bed, when and how often you wake up and how rested you feel – can help you spot patterns,” he says. Those patterns may point to lifestyle habits or other factors that could be affecting your sleep. Your doctor may also recommend doing a sleep study to rule out an underlying sleep disorder.