Doctors Reveal: Worst Sleeping Position for Adults—Perfect for Babies!

Everyone has their preferred way to catch some z’s. Some curl up on their side, others sprawl on their back with arms outstretched, and then there are those like me who navigate the tiny space left by a sprawling pet. Yet, sleep experts warn that one popular sleeping position might be compromising your health during those crucial rest hours.

“The single worst position, according to science, for sleeping is on your back,” stated Michael Gradisar, a leading sleep scientist at Sleep Cycle, during an interview with the New York Post.

The Least Healthy Way to Sleep

Resting on your back can lead gravity to pull your tongue and other soft tissues back into your throat, restricting your airway. This can cause snoring and elevate the risk of developing sleep apnea. Over time, these breathing interruptions can be linked to serious health issues, including heart disease, stroke, and diabetes complications.

This position can also exacerbate acid reflux and intensify sinus pressure. Despite these drawbacks, it remains a common choice. A comprehensive study from Denmark, utilizing wearable trackers, found that about 38% of adults predominantly sleep on their backs. This study also noted that the preference for back sleeping decreases with age and higher body mass index—likely due to increasing discomfort.

However, while adults might find back sleeping problematic, it’s the recommended position for infants. Pediatricians advise back sleeping for babies because their anatomical structure—larger heads relative to their bodies, narrower airways, and weaker neck muscles—makes other positions riskier. This sleeping style significantly reduces the risk of sudden infant death syndrome (SIDS) in infants. For adults, though, the situation and the scientific advice change.

In contrast, side sleeping, particularly on the left side, has many benefits. It aids digestion, enhances circulation, mitigates acid reflux, and facilitates the clearance of waste by the lymphatic system. It’s no wonder over half of all adults prefer this position. However, it’s not without its faults; side sleeping can lead to shoulder pain and potentially cause skin issues due to the face being pressed against the pillow all night.

Yet, Gradisar emphasizes an important point: “The best sleeping position is ultimately the one that feels most comfortable and allows you to sleep the longest.” In essence, the ideal sleep position doesn’t mean much if it keeps you awake at night.

If you find yourself often waking up feeling bloated, struggling to breathe, or feeling excessively alert, it might be time to reconsider your sleeping position. Switching to your left side might just do the trick.