It’s astonishing how our mood and daily habits can affect our nightly sleep. From the routines we engage in before bed and the day’s accumulated stress to high temperatures, everything influences rest and energy recovery for the next day.
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But there’s one factor we rarely pay much attention to, which is truly significant: the position in which we sleep.
According to Dr Stella Maris Valiensi, a neurologist who heads the Sleep Medicine Section at the Hospital Italiano in Buenos Aires and author of La ruta del sueño (Delhospital Ediciones), speaking to Infobae:
“Postures and bodily movements while sleeping are linked to sleep quality and good health. For instance, people who sleep poorly tend to spend more time on their backs, and in that position they have more apnoeas and snore more.”
This can influence worse sleep quality and, consequently, poorer health.
Additionally, high stress levels at bedtime can also result in low-quality sleep.
“Stress and sleep are intimately and inversely connected,” Dr Valiensi noted. “Sleep quality is crucial for mental health, and if it’s poor, it can exacerbate disorders such as anxiety and depression. Stress leads to fatigue, lack of concentration, insomnia, poor quality of rest, and a deterioration in mental well-being.”
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A vicious cycle emerges here: insufficient or poor-quality sleep can increase stress, which in turn amplifies difficulty sleeping. That loop can lead to physical and psychological disorders.
Dr Rolando Salinas, Head of Mental Health at the Hospital Alemán and Professor of Health Psychology at the Pontifical Catholic University of Argentina, also told Infobae that there’s a reciprocal link between stress and sleep quality:
“Increased stress correlates to worse sleep quality, and sleep disorders themselves cause stress. This cycle can be self-reinforcing and, by day, bring both psychological and physical symptoms.”
Similarly, a classic stress symptom that appears during sleep is bruxism. Dr Ariel Merino, a dentist specialising in dental aesthetics (MN 34869), told Infobae that bruxism is akin to a pandemic:
“Almost 80% of the global population exhibits some form of teeth clenching or grinding.”
He went on:
“It impacts people’s health in many ways—first and foremost, in the quality of their sleep. Bruxism is stress-induced. The friction of teeth activates neck muscles and masticatory muscles, so people often wake up tense and exhausted because they slept poorly all night.”
Moreover, there is direct harm to the teeth themselves. Proper bruxism treatment is comprehensive, typically encompassing lifestyle modifications, mouth guards, and sometimes medication.
A restful, rejuvenating sleep confers a host of benefits.
“Good-quality sleep improves mood, fosters emotional balance, expedites recovery from severe stress, and supports overall well-being,”
said Dr Valiensi.
The Best and Worst Sleep Postures
Your sleeping position may hinge on comfort needs, bodily pains, or long-engrained habits. For instance, those with back pain often choose to lie on their side or back for relief.
For individuals with neck pain, sometimes sleeping on their back can worsen discomfort. Dr Valiensi explained:
“Those with illnesses that cause breathing difficulties often sleep in a semi-upright position. During pregnancy, especially in the last trimester, the recommended posture is on one’s side—due to the baby’s weight, bladder pressure, and elevated diaphragm.”
Which Posture Do People Commonly Choose for Sleeping?
“The most common sleeping position globally is on one’s side,”
the specialist stated.
“In a recent study from the Argentine Association of Sleep Medicine, conducted in adults and published in a peer-reviewed journal, the most frequently chosen initial position was lateral recumbency (on one’s side), whether right (32.3%) or left (32.2%). Children sleep equally on their side, back, or front, but adults progressively favour side-lying. Women in particular adopt it more often.”
“In another European study, they found that 10% slept on their stomach, over 50% on their side, and one-third on their back. Obesity and older age correlate with more time spent on one’s side, and inversely with sleeping on one’s back,” she added.
Dr Valiensi offered a possible rationale for why front-down sleeping is avoided: the upward movement of the ribcage when breathing involves extra energy because the body must be lifted against gravity.
Additionally, she said, experts have proposed reasons for why side-lying becomes more common. For instance, with ageing, less spinal flexibility can make lying on the front less comfortable. Others note that front-lying can be more challenging for breathing.
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Dr Rachel Salas, Associate Professor of Neurology at Johns Hopkins Medicine, emphasised that for young, healthy people, sleep position is less critical:
“But as you age and encounter more medical conditions, sleeping posture can become either positive or negative,”
she warned, then shared the following guidelines:
- Back and Neck Pain
- For neck pain sufferers, sleeping on your back can sometimes worsen discomfort. Yet many with lower back pain find it helpful to lie supine. If you have spinal discomfort, experiment with postures and pillows until you find a match.
- “If you have neck or shoulder pain, a supportive pillow designed to cradle the neck may help. A pillow propping up the legs could lessen lower-back pain,” she advised.
- Snoring and Sleep Apnoea
- Obstructive sleep apnoea can cause airways to collapse during sleep, triggering breathing pauses. It often accompanies snoring. Sleeping on your side or stomach can help keep airways open, reducing snoring and easing mild apnoea, Salas said.
- Reflux and Heartburn
- If you suffer from heartburn, lying on your right side may worsen the symptoms, Salas noted. This is especially relevant for gastro-oesophageal reflux disease and pregnancy-related heartburn.
- “Lie on your left side to alleviate that burning sensation,” the expert advised.
- Wrinkles
- “If you sleep on your side or face-down, you’ve likely noticed creases on your face upon waking. Over time, these can become permanent,” Salas said.
- “If wrinkles are a concern, that’s another reason to sleep on your back,” she added.
How to Go to Bed Without Stress and Achieve Deep Rest
Here are the tips from Dr Valiensi:
- Block Excess Light and Noise
- These can disrupt your rest. For older adults, ideally keep a landline phone near the bed for potential night-time emergencies.
- Maximise Mattress and Pillow Comfort
- Change sheets weekly, rotate mattresses, or invest in a new one if necessary.
- Feel Comfortable Lying Down
- In some cases, especially for pregnant women in late gestation, place a small pillow between the knees. That fosters the lateral (side) position, improving both posture and relaxation.
- Exercise Regularly
- Physical activity improves sleep quality.
- Avoid Sleep-Disrupting Substances
- Alcohol, tobacco, excessive caffeine, or large evening meals hamper restful sleep. Try to avoid these at least 4 to 5 hours before bedtime.
- Establish a Pre-Bed Routine
- Engage in soothing activities: a warm bath, reading books (not on mobile devices), or other quiet, relaxing tasks.
- Learn Breathing Techniques
- Certain deep, unhurried breathing methods activate the parasympathetic nervous system and help you relax.
- Stick to a Consistent Sleep Schedule
- Go to bed and wake up at the same times daily. Depending on your age, avoid overly long naps or late-afternoon dozing if it disrupts night-time sleep.
“It’s important to find time for ourselves to boost our rest,” Dr Valiensi concluded. “For the upcoming World Sleep Day on 14th March 2025, chosen by the Argentine Association of Sleep Medicine, our motto is ‘Let’s Make Healthy Sleep a Priority.’ That priority will give us good health and longevity.”