How Sleeping Positions Affect Sleep Quality
Mike Stownel
Our review shares findings regarding how sleep positions can affect sleep quality. We discuss regular sleep positions and the core pros and cons of each position, and whom they are most suitable for. Lastly, we dive into FAQs to address need-to-know insights while helping shed light on the best mattress to suit your sleep position and improve sleep quality.
What Does Science Tell Us?
Unfortunately, no one solution or sleep position’s the “best” for everybody, as everybody’s demands and preferences vary. Factors such as age, back and shoulder pain, snoring, sleep apnea, and pregnancy can result in variances in our go-to sleeping positions.
So what does science tell us?
Science tells us that your sleeping position DOES affect your sleep quality.
For those suffering from back and shoulder pain, science has shown that’s it best to sleep on your back with a pillow under your knees or in a non-supine position. For people struggling with obstructive sleep apnea or snoring, side sleeping has decreased the frequency of events and aids sleepers with GERD.
Contrary to popular belief, lying flat on your back (where your back cannot maintain its natural curve) is not recommended and may result in increased orthopedic pressure. If you don’t see yourself changing from being a back sleeper, put a pillow beneath your knees to alleviate spinal pressure and reduce back pain.
Stomach sleepers are a challenging case, as many stomach sleepers suffer from snoring or sleep apnea. Additionally, if you are a stomach sleeper, chances are you’ve experienced neck and shoulder pain. To combat these symptoms, place a thin pillow under your lower belly.
For those of us who are side sleepers, we make up around 55% of the sleep population. Sleeping on your left side has been shown to improve digestion, reduce heartburn, and reduce snoring. To help keep your spine and lower legs aligned, consider putting a pillow between your lower legs.
The age and wear of your mattress can significantly affect how well you can make your mattress firmer. Bear in mind; most mattresses last between 8 to 10 years. Added wear-and-tear, quality of materials, and atmosphere can affect longevity by two years.
Type of Sleepers
Back Sleepers
To optimize your sleep quality as a back sleeper, place a pillow beneath your knees. The best-rated mattress for back sleepers would be The Nectar Lush Mattress ($1,099 $1,398), or for as little as $62/month.
Pros
- Relieves hip and knee pain
- Reduce back and joint pressure
- Protects against winkles
Cons
- Avoid if you have sleep apnea
- Improper support can hurt you
- Not ideal for people who snore
Side Sleepers
The majority of the population are side sleepers. Try sleeping on your left side on the Saatva Classic to optimize your sleep quality, the most popular luxury hybrid innerspring mattress. Perfect for side sleepers, you can finance the Saatva Classic for only $67 a month.
Pros
- Improves digestion
- Reduce acid reflux (heartburn)
- Significantly reduces snoring
Cons
- Can lead to jaw tightness
- Can contribute to wrinkles
- Neck pain from poor pillows
Heavy Sleepers
Heavyweight sleepers meet their match with the pressure relief and innerspring coil support of the DreamCloud Premier queen mattress ($1,199 $1,399). Finance at 0% APR for only $67 per month and get a lifetime warranty and a risk-free 365-night sleep trial.
Pros
- Lifetime warranty
- 365-night sleep trial
- Free shipping and returns
Cons
- Runs out of stock quickly
- Less than 3,000 5-star reviews
- The mattress is only 15” thick
Stomach Sleepers
Sleepers suffering from snoring or sleep apnea may benefit from stomach sleeping, although it causes unnecessary strain on the neck, back, shoulders, and joints. The Puffy Lux Queen ($1,495 $1,795) memory foam mattress is the best mattress for stomach sleepers, has lifetime warranties, and can be tried risk-free for 101 nights. Finance for only $84 per month.
Pros
- Helps relieve snoring
- May help those with sleep apnea
- May reduce lower back pain (pillow)
Cons
- Wake up feeling sore
- Back and joint strain
- Neck and back pain
Combination Sleepers
Combination sleepers regularly switch sleeping positions (one side, back, stomach, or opposite side) in one night. We believe the best mattress for combination sleepers is the dreamy Dreamcloud Luxury Hybrid Queen ($899 $1,099), available for only $75 a month (lifetime warranty and 1-year sleep trial).
Pros
- Can adjust to snoring
- Can combat sleep apnea
- Can aid in digestion
Cons
- Combo sleepers require more room
- May be hard to keep the spine align
- May need a stronger fitted sheet set
1. Saatva
Price Range: $899 to $2,440. Offer: Get 200$ off and FREE glove delivery
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Trial period: 365-night home trial |
Warranty: Lifetime |
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Financing : As low as $92/month at 0% APR |
Sizes: Twin, Twin XL, Full, Queen, King, Split King, California King, Split California King |
The Saatva Classic is the most popular luxury hybrid innerspring mattress with Plush Soft (3), Luxury Firm (5-7), and Firm (8) firmnesses. Over 80% of sleepers prefer Luxury Firm for a perfect balance of comfort and uplifting support. For those hard-to-please couples, the Saatva Classic bridges the middle ground splendidly.
Premium materials. White Glove Delivery, 24/7 Customer Support. Try It For 180 Nights
2. Puffy
Price Range: $795 to $1,995. Offer: $300 OFF + 2 FREE PILLOWS
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Trial period: 101-nights |
Warranty: as long as you own the mattress |
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Financing : 0% APR, Klarna |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
The Puffy Lux’s body adapting dual cloud foam and total pressure relief make it suitable for back, stomach, and side sleepers. Cooling Cloud technology keeps hot sleepers cool while the mattress flexes a hypoallergenic, stain-resistant cover. The Lux mattress medium-plush (5-7) knows no equal for enhanced support and increased contouring.
Lifetime Warranty, Free Return. Up To $300 Off. Try It Now
3. Layla
Price Range: $1,049 to $1,699. Offer: Up To $200 Off Mattresses + 2 Free Layla Memory Foam Pillows
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Trial period: 120-nights |
Warranty: Lifetime |
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Financing : 0% APR, Affirm |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
Hybrid or memory foam mattresses, made with two levels of firmness in one mattress (flippable firmness). Layla Mattress provides excellent edge support for sleepers of all weights and has great motion isolation. Mattresses made with cooling technology and a very breathable cover that zips off for easy cleaning. Layla Mattresses are adjustable base friendly, come with 10 Year warranty & Free Shipping.
4. Helix sleep
Price Range: $600 to $2,249. Offer: Save up to $200 OFF & Get 2 FREE Dream Pillows
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Trial period: 100-nights |
Warranty: 15 years |
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Financing : 0% APR, Klarna, Katapult |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
Sink in like a cloud with the soft feel of the Helix Sunset Luxe, perfect for side sleepers seeking additional pressure point relief, enhanced contouring, zoned lumbar support, and a responsive surface. The Sunset Luxe’s softer top layers render soft, lavishly plush comfort under a premium quilted pillow top.
Special Offer! Save Up To $200 Off Your Mattress
5. AmeriSleep
Price Range: $899 to $4,190. Offer: 30% Off Mattresses + Up To $399 In FREE Accessories
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Trial period: 100-nights |
Warranty: 100-days |
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Financing : - |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
AmeriSleep is one of the most popular and best mattress companies. The assortment includes both hybrid or memory foam mattresses and completely eco-friendly latex mattresses. AmeriSleep provide one of the best guarantees for their products - 20 years warranty, as well as care about the quality and application of new developments in the production of mattresses such as: HIVE® technology that offers dynamic full-body support for a healthy sleeping position, lightweight cover that promotes airflow and prevents overheating, Bio-Pur® foam is more responsive and breathable than traditional foams.
Try Organic Healthy Sleep, Without All The Chemicals. 20-Year Warranty
6. Birch by Helix
Price Range: $1049 to $1799. Offer: $200 off + 2 free Eco-Rest pillows!
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Trial period: 100-nights |
Warranty: 25 years |
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Financing : Klarna, Katapult |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
Environmentally-conscious shoppers buy the Birch Mattress due to its multi-certified all-natural materials. Reinforced perimeter support and ergonomically designed pressure relief provide an unprecedented level of comfort and pressure relief for back and stomach sleepers. Individually pocketed coils provide subtle body cradling and reduce surface motion (perfect for couples).
Best Natural Mattress! Try It Now and Say Goodbye to Chemicals.
7. Naturepedic
Price Range: $649 to $9999. Offer: 10% off for all mattress!
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Trial period: 90-nights |
Warranty: 20-years |
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Financing : Affirm |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
The EOS is the ultimate organic pillow top mattress that embodies luxury. Personalize comfort from firm to ultra-plush with its multi-layered zippered design. Multi-certified for purity and sustainable practices, Naturepedic’s EOS Pillowtop organic mattress is best for couples as each sleeper can control their mattress side’s comfort level.
Over 15 Years Experience In Organic Mattresses. 2-3 Business Days Shipping. Order Now
8. Ecoterra
Price Range: $849 to $1,349. Offer: $175 off mattresses
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Trial period: 90-nights |
Warranty:90-days |
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Financing :Klarna |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
Enjoy Nature's Secret For Deep, Comfortable Sleep!
9. Airweave
Price Range: $920 to $3,270. Offer: Save Up To $150 On Mattress Collection, $50 On Accessories!
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Trial period: 100-nights |
Warranty:10 years |
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Financing :0% APR, Klarna |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
The New Airweave Mattress uses proprietary Airfiber technology to deliver a transformative sleeping experience. The mattress is more firm than traditional beds but can be balanced out with a plush pillow top layer. This mattress is machine washable and promotes up to 308% longer deep sleep cycles than memory foam.
10. Zomasleep
Price Range: $549 to $1,748. Offer: Save $150 Off Mattresses
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Trial period: 100-nights |
Warranty:10 years |
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Financing : - |
Sizes: Twin, Twin XL, Full, Queen, King, California King |
The Bottom Line
For the best sleep, mattresses should support your regular sleeping positions. For side sleepers, that means gravitating towards a mattress that’s a hybrid, innerspring, or gel-infused memory foam mattress, not a firmer, all memory foam mattress for back sleepers. Leverage our sleep position guides to unlock the best mattress with exclusive online savings up to 30% OFF.
FAQ
- Does my sleeping position affect my sleep quality?
- Which sleeping position is best for back and should pain relief?
- Which sleep positions are best for snoring and sleep apnea?
- What is the most common sleeping position?
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Written by: Mike Stownel
Senior Sleep Health and Mattress Technology Expert
Mike Stownel is a seasoned sleep health and mattress technology expert with over a decade of rich experience. He previously served as a Sleep Wellness Advisor for numerous boutique mattress manufacturers, where he played a crucial role in product development and customer education. Mike also worked as a Consultant for several start-up sleep tech companies, contributing to innovative sleep solution strategies.
His deep understanding of mattress technology and sleep science, combined with practical industry experience, positions him as a trusted authority. Mike`s insights, rooted in both science and market trends, offer invaluable guidance for achieving optimal sleep health.