When most people think about improving their health, they usually focus on diet, exercise, or managing stress, but one crucial factor that often goes unnoticed is sleeping posture, something we do every night that can quietly have a major impact on our overall well-being, from spinal alignment to how efficiently our organs function, making it a potentially missing piece in our wellness routines.

Given that we spend nearly a third of our lives asleep, it’s no surprise that poor sleep posture—even subtle misalignments—can result in chronic discomfort, reduced sleep quality, and in the long run, serious health issues. If you’ve ever woken up with a stiff neck, sore back, or tingling arms, chances are your sleeping position is to blame, because even if you’re clocking eight hours, the quality of those hours matters just as much as the quantity. Among the worst offenders is sleeping on your stomach, which might seem harmless or even relaxing at first, but it forces your neck into an awkward twist and flattens your spine in an unnatural way, leading to persistent neck pain, lower back strain, and tension headaches over time.

Another problematic posture involves placing your arms overhead or under your pillow, which can compress nerves and restrict blood flow, resulting in the familiar but unhealthy pins-and-needles sensation, and when done regularly, may even lead to long-term nerve issues or shoulder problems. Then there’s the overly curled fetal position, common among side sleepers, where the knees are tucked tightly into the chest and the chin dips downward, creating spinal compression and making deep breathing more difficult; while side-sleeping in general can be beneficial, this extreme version causes unnecessary tension in the neck and back, so a looser side position with a gentle knee bend is far healthier.

According to sleep experts, the best way to sleep is on your left side, a position that offers a host of benefits: it aids digestion due to gravity assisting the natural function of your stomach and intestines, improves circulation which is especially helpful for pregnant women or people with high blood pressure, reduces acid reflux by keeping the stomach below the esophagus, supports spinal alignment by cradling the natural curve of the back, and can even promote better breathing for those who snore or suffer from sleep apnea by helping keep the airways open. While it may take some time to adjust if you’re used to sleeping differently, tools like body pillows or wedge cushions can help you train your body to maintain this position throughout the night. Fortunately, you don’t need to overhaul your entire bedroom to see improvements;

small, thoughtful changes can go a long way, starting with choosing the right pillow—one that keeps your head aligned with your spine, where side sleepers should opt for something firmer, back sleepers a medium-loft pillow, and stomach sleepers, if they must, the flattest pillow possible. Adding a pillow between your knees if you sleep on your side helps keep your hips and spine in alignment, relieving pressure on your lower back. Investing in a quality mattress is also essential—something that supports your body’s natural curves without being too firm or too soft, with memory foam and hybrid models often offering the right balance. Training your body to adopt better sleeping posture takes consistency, like using pillows to block unwanted movement and always starting the night in your target position, but your body will thank you in the morning. If you continue to wake up in pain or discomfort despite these adjustments, it could be time to speak with a chiropractor, physical therapist, or sleep specialist, as deeper alignment issues or undiagnosed sleep disorders might be at play. Ultimately, better sleep begins with better posture, and while it’s easy to overlook compared to diet or fitness, the way you position your body at night holds real power to enhance your health, reduce pain, improve digestion and breathing, and boost energy. So tonight, before drifting off, take a moment to consider how you’re lying down, make a few simple adjustments, and give your body the restful, restorative sleep it truly needs and deserves.