- By Bornika Das
- Tue, 22 Jul 2025 02:46 PM (IST)
- Source:JND
Side Sleeping vs Back Sleeping: Sleeping position is one of the primary details that can have a great impact on overall health. A good sleeping position not only provides a good night’s rest but also influences spinal alignment, digestion, breathing and circulation. Whether you’re someone who curls up on your side or lies flat on your back, the posture while you sleep can have a lasting effect on your physical well-being. While back sleeping is often promoted for optimal neck and spine support, side sleeping is linked to better digestion and may reduce the risk of snoring or acid reflux. While both of the sleeping positions have their own sets of benefits and drawbacks, here’s what you need to know, whether back sleeping or side sleeping is beneficial for health.
Back Sleeping Benefits
In an Indian Express report, Dr Vikas Mittal, pulmonologist, Wellness Home Clinic and Sleep Center, Delhi, stated that back sleeping keeps the head, neck and spine in a neutral position and can help reduce pressure on joints. It also prevents facial wrinkles.
When done properly with the help of a supportive pillow, it reduces the risk of developing back or neck pain and evenly distributes the body weight. As the face isn’t pressed against the pillow, it also keeps wrinkles and breakouts at bay.
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However, Dr Vikas Mittal states, “It can worsen snoring and obstructive sleep apnea in some individuals. It’s also not recommended for pregnant women, especially in later stages, as it can reduce blood flow to the baby.”
Back Sleeping Benefits On Overall Health (Image Credits: Canva)
Side Sleeping Benefits
Dr Vikas Mittal mentioned that side sleeping is the most popular sleeping position and is generally the healthiest position for most people. It helps reduce snoring, supports spinal alignment when done with proper pillow support and is especially good for people with sleep apnea and acid reflux. However, “it may cause shoulder or hip pressure and wrinkles on the face over time,” states Dr Mittal.
Sleeping on the left side is recommended for better digestion and acid reflux relief. He stated, “This position allows gravity to help move waste through the colon and keeps stomach acid from rising into the esophagus.” Besides, side sleeping is also good for pregnant women, as it promotes better circulation to the heart and foetus.
Sleeping on the right side may increase acid reflux and can put slightly more pressure on internal organs like the liver. “However, some people with heart conditions might feel more comfortable on their right side,” Dr Mittal added.
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Side Sleeping vs Back Sleeping: Which Is Healthier?
While both these sleeping positions are the most common ones, the best comes down to individual needs. If suffering from acid reflux, sleep apnea or are pregnant, side sleeping, especially on the left side, is beneficial. However, if you want to support your spine and prevent pressure on joints or facial skin, back sleeping might be ideal.
(Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.)