The 3 Best Sleeping Positions for a Pain-Free Morning, According to Sleep Experts

Dr. Kevin Lees of The Joint Chiropractic shares expert insight with Real Simple on the best sleeping positions for spinal alignment and better sleep health.

Original article published by RealSimple on December, 05, 2024, titled The 3 Best Sleeping Positions for a Pain-Free Morning, According to Sleep Experts.

By Ria Bhagwat

Don't wake up with body aches—try these sleeping positions instead.

Are you prone to tossing and turning in your sleep? Does it take you a significant amount of time to find the best, most comfortable sleeping position? You’re not alone—in fact, most people struggle with finding the best sleeping position, according to Dr. Kevin Lees, licensed chiropractor. Pressure points, sleep issues, and indigestion can all lead to restless sleep, Dr. Lee explains. “This is usually different from tossing and turning while trying to get to sleep, which can often be caused by anxiety, stress, or even a change in sleeping habits.”

Properly identifying the problem at hand—and choosing one of these sleeping positions to improve the pain you likely experience in the morning—can help you achieve more restful sleep (and wake up feeling pain-free).

What Popular Sleeping Positions Are Detrimental to Our Health?

You might be wondering whether your favorite sleeping position is actually doing more harm than good. “Stomach sleeping, while a hard habit to break, can be tough on your spine,” Dr. Lees says. “[It’s an] awkward position the neck is in to breathe, and the added stress to the lower back can lead to pain, stiffness, numbness, and muscle tension.” Over time, these physical effects become long-term issues that can cause significant damage to the spine. Instead, it’s best to maintain the spine in a “neutral position to avoid added stress and tension while sleeping," he says. Here are some sleeping positions that can help do exactly that.

The 3 Best Sleeping Positions for a Pain-Free Morning

Back Sleeping

One of the easiest ways to keep your spine straight is by sleeping flat on your back, Dr. Lees says. “Most back sleepers benefit from having a small pillow under their knees to reduce pressure on the lower back.” You’ll also avoid hitting any pressure point with this sleeping position.

Side Sleeping

“Sleeping on the left side is typically recommended for pregnant women and may help some with gastric reflux disease or heartburn," Dr. Lees says. No matter which side you sleep on, it might be helpful to place a pillow in between slightly bent knees to help keep the hips and lower back aligned.

Zero Gravity Position

If you have an adjustable bed, we’ve got the perfect sleeping position for you—lying at zero gravity. “The zero-gravity position is when a person’s head and knees are raised slightly above their torso,” Dr. Lees says. “This position is often achieved with an adjustable bed and may help with improved breathing and blood flow.” It can also ease swelling, stress, and reduce snoring. The zero gravity position can be achieved by adjusting your bed to sit at a 120-degree angle, with your legs elevated slightly higher than your heart.

About The Joint Corp. 

Founded in 2010, The Joint Corp. is on a mission to make quality care convenient and affordable, while eliminating the need for insurance, for patients seeking pain relief and ongoing wellness. The chiropractic brand has grown to 950-plus locations nationwide and over 13 million annual patient visits.