There is no perfect posture for everyone, but science indicates that lying on your back is not always the best option, especially for those who have digestive, respiratory problems or body aches. Simple adjustments, such as preferring the left side or adjusting the height of the pillow, make a difference in the quality of sleep.
Sleeping positions influence common problems
Sleeping on your back (supine position) keeps the spine aligned and can alleviate some neck or lower back pain when there is adequate support under the knees. However, this position promotes snoring and obstructive sleep apnea because the tongue and soft tissue fall back, narrowing the airway. For those with gastroesophageal reflux, the risk increases, as stomach acid rises more easily.
Experts recommend elevating the head of the bed or the upper part of the torso in these cases. Sleeping on your stomach is generally the worst option, as it forces the spine to curve and can aggravate back and neck pain.
Left side stands out for digestion and circulation
The position most recommended by most experts is sleeping on your side, preferably the left. In this posture, gravity helps keep the contents of the stomach below the esophagus, reducing episodes of reflux and heartburn. Studies show fewer nighttime reflux symptoms in those who adopt this position.
Furthermore, lying on your left side improves blood circulation and facilitates digestion, as the stomach and pancreas are in a more natural position. For those with apnea, the left side also helps keep the airway more open compared to sleeping on the back. A pillow between your legs and another at the correct shoulder height prevents hip and shoulder pain.
Confusion between lymphatic and glymphatic systems in networks
On social media, posts promise that certain positions improve “lymphatic circulation” and eliminate toxins. What many do not explain is the difference: the lymphatic system drains fluids throughout the body, while the glymphatic system is specific to the brain and removes metabolic waste, such as proteins associated with Alzheimer’s and Parkinson’s, especially during deep sleep.
Research, including resonance imaging studies, shows that the lateral position is more efficient for glymphatic flow than sleeping on your back or stomach. This means that lying on your side could potentially help the brain “cleanse” itself better during the night, although more studies in humans are needed.
What changes in practice and when to worry
Adjusting your position won’t solve everything alone, but it can reduce symptoms and improve rest. Anyone who wakes up with heartburn, loud snoring, daytime fatigue or persistent pain should see a doctor — they may need to be tested for apnea or reflux. Excessively controlling your posture at night, however, becomes a source of anxiety and disrupts sleep.
General tips include choosing a mattress and pillow that suits your body shape, keeping a regular schedule, and avoiding heavy meals close to bedtime.
