Sleeping on your side vs sleeping on your back: Which is better for health?
While back sleeping is often promoted for optimal neck and spine support, side sleeping has been linked to better digestion and may reduce the risk of snoring or acid reflux. But which is actually better for long-term health — and does the 'best' position vary from person to person?
Dr Vikas Mittal, pulmonologist, Wellness Home Clinic and Sleep Center, Delhi, tells indianexpress.com, 'Both side and back sleeping have their own benefits and drawbacks. Side sleeping is the most popular and generally 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.'
He continues, 'Back sleeping, on the other hand, keeps the head, neck, and spine in a neutral position and can help reduce pressure on joints. It may also prevent facial wrinkles. However, 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.'
Dr Mittal says, 'Yes, the side we sleep on can make a difference.' He adds that sleeping on the left side is often recommended for better digestion and acid reflux relief. 'This position allows gravity to help move waste through the colon and keeps stomach acid from rising into the esophagus. It's also believed to be better during pregnancy, as it improves blood flow to the heart and foetus.'
Sleeping on the right side, Dr Mittal states, while still beneficial in some cases, 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. Individual comfort and medical conditions should guide the choice.
According to Dr Mittal, sleeping position can significantly affect people with certain conditions. People with sleep apnea are generally advised to avoid back sleeping, as it can worsen airway obstruction. GERD (acid reflux) patients are encouraged to sleep on their left side to minimise symptoms. Pregnant women should also avoid back sleeping in the second and third trimesters. People with chronic shoulder or hip pain may struggle with side sleeping unless they use proper support pillows.
'In all cases, using the right mattress and pillow can make a big difference in comfort and symptom control,' concludes the doctor.
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