Best Sleeping Positions for Better Posture

You spend about a third of your life sleeping. That’s roughly 6-8 hours every night in the same position. If that position puts your spine in poor alignment, you’re essentially doing 6-8 hours of posture damage every day—no matter how many exercises you do.

The reverse is also true. A good sleeping position supports your spine’s natural alignment, letting your muscles and joints recover from the day. Choosing the right position, with the right pillow setup, can significantly impact your posture and reduce back and neck pain.

Here’s what works, what doesn’t, and how to optimize your sleep for better posture.

How Sleep Affects Posture

During sleep, your muscles relax. This is normally good—it’s recovery time. But if you’re in a position that stresses your spine, that relaxation means there’s nothing protecting your joints and discs.

Six to eight hours of spinal misalignment can:

• Reinforce forward head posture
• Contribute to rounded shoulders
• Increase lower back stiffness
• Cause you to wake up with neck pain
• Undo progress from daytime posture exercises

Good sleeping posture maintains your spine’s natural curves—a gentle inward curve at your neck, outward curve at your upper back, and inward curve at your lower back.

The Best Sleeping Positions for Posture

Back Sleeping

Sleeping on your back is generally the best position for spinal alignment.¹

Why it works:

• Keeps your spine, neck, and head in a neutral position
• Distributes weight evenly, reducing pressure points
• Prevents asymmetrical stress on muscles and joints
• Helps prevent forward head posture if pillows are set up correctly

How to optimize it:

Pillow height matters. Your pillow should fill the gap between your neck and the mattress, keeping your head neutral—not tilted up or back. A pillow that’s too high pushes your head forward; too low and your neck is unsupported.

Support your lower back. Place a pillow under your knees. This takes pressure off your lower back by allowing a slight bend in your hips and knees, reducing stress on the lumbar spine.

Potential issues:

• Can worsen snoring and sleep apnea
• May be uncomfortable if you have certain back conditions
• Many people naturally roll to their side during the night

Side Sleeping

Side sleeping is good for posture if done correctly. It’s also the most common sleep position.

Why it works:

• Can maintain spinal alignment when set up properly
• Good for people with sleep apnea or snoring
• Often more comfortable for pregnant women

How to optimize it:

Keep your spine aligned. Your head, neck, and spine should form a straight horizontal line. Your pillow needs to fill the gap between your shoulder and head—this is usually higher than people think.

Pillow between knees. This is crucial. Without it, your top leg drops, rotating your hips and twisting your lower spine. A pillow between your knees keeps your hips stacked and your spine aligned.

Hug a pillow. Hugging a pillow prevents your top shoulder from rolling forward and rounding.

Switch sides. Sleeping on the same side every night can create asymmetries. Try to alternate, or at least be aware if one side is causing issues.

Potential issues:

• Shoulder pain from sleeping on the same side
• Arm numbness from compression
• Facial wrinkles over time from pillow contact

Stomach Sleeping

Sleeping on your stomach is the worst position for posture. If possible, train yourself out of this habit.

Why it’s problematic:

Neck rotation. You have to turn your head to one side to breathe. This keeps your neck rotated for hours, straining muscles and misaligning vertebrae.

Flattened spine. Your lower back extends (arches) when you’re face-down, putting stress on the lumbar spine.

Shoulder stress. Your shoulders are pushed up around your ears in awkward positions.

Reinforces poor posture. Stomach sleeping essentially trains forward head posture and tech neck.

If you must stomach sleep:

Some people find it extremely difficult to change sleep positions. If you’re working on transitioning:

• Use a very flat pillow or no pillow under your head
• Place a pillow under your hips to reduce lower back extension
• Try to transition gradually to side sleeping

But ultimately, working toward back or side sleeping is worth the effort.

Pillow Selection

Your pillow is just as important as your position.

For back sleepers:

• Medium thickness to support the neck curve without pushing head forward
• Contoured pillows (higher at the neck, lower at the head) work well
• Memory foam can mold to your neck shape

For side sleepers:

• Thicker pillow to fill the shoulder-to-head gap
• Firmer support to prevent collapse during the night
• The pillow should keep your head level with your spine

For stomach sleepers (transitioning):

• Very flat pillow or none
• Focus on changing the habit

General guidelines:

• Replace pillows every 1-2 years—they lose support
• Your head shouldn’t tilt up or down
• Don’t use too many pillows

Mattress Considerations

Your mattress affects posture too.

Firmness: There’s no universal “best” firmness. It depends on your body weight, sleep position, and personal preference. But research suggests medium-firm mattresses tend to work best for most people.² Some guidelines:

• Back sleepers often do well with medium-firm
• Side sleepers may need slightly softer to relieve hip and shoulder pressure
• Heavier individuals typically need firmer mattresses for proper support

Support: A good mattress supports your spine’s natural curves. An old, sagging mattress forces your spine into unhealthy positions.

Age: Mattresses typically need replacing every 7-10 years. If you’re waking up stiff or in pain, your mattress might be the culprit.

Other Sleep Habits That Affect Posture

Don’t fall asleep with screens

Using phones or tablets in bed often means looking down at a screen—reinforcing tech neck. Plus, the blue light affects sleep quality.

Don’t fall asleep on the couch

Couches don’t support spinal alignment. Falling asleep on the couch regularly is hard on your neck and back.

Stretch before bed

A few minutes of gentle stretching before bed can release tension accumulated during the day. Cat-cow, child’s pose, and neck stretches are all helpful. See our 10-minute posture workout for ideas.

Wake up slowly

Don’t jolt out of bed. Take a moment to gently stretch, do a few cat-cows, or simply move slowly. Your spine is less lubricated in the morning and more vulnerable to strain.

How to Change Your Sleep Position

If you’re a stomach sleeper trying to switch, or a side sleeper trying back sleeping:

Use pillows strategically. Place pillows around you to prevent rolling into your old position. For stomach sleepers transitioning to side: put a pillow behind your back.

Start at sleep onset. Get in your target position when you first get into bed, even if you shift later. Over time, you’ll spend more of the night in the new position.

Be patient. It can take a few weeks to change a lifelong habit. You might not sleep as well initially—that’s normal.

Make it comfortable. Get the right pillow for your new position. If the new position is uncomfortable, you won’t stick with it.

The Bigger Picture

Sleep position is one piece of the posture puzzle. It works best alongside:

• Daytime posture exercises
• Desk ergonomics
• Core strengthening
• Stretching tight muscles

If you’re waking up with pain, try the recommendations above. But if the pain persists, look at your daytime posture habits too—and see a healthcare provider if needed.

Your sleep should support your posture, not undermine it. With the right setup, you can make those 6-8 hours work for you instead of against you.

For a calming pre-sleep stretching routine that releases tension from the day, try this Bedtime Release Flow designed to help you wind down and prepare for restful sleep.

Related articles:

• How to Fix Bad Posture: Complete Guide
• Forward Head Posture: Exercises to Fix It
• Neck Pain from Computer Work
• Lower Back Pain Exercises

The Posture Workout app includes evening stretch routines to release tension before bed. Download it free →

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