According to Deborah Lee, a doctor of the British National Health Service, sleeping on the side — in the fetal position or the “stick” position — reduces pressure on the spine, improves blood circulation, and eases symptoms of acid reflux.
Experts believe that sleeping on the side, with the body and head turned to one side, decreases the load on the joints, maintains proper spinal alignment, and prevents pain during rest. The Mayo Clinic also notes that this position reduces pressure on internal organs and supports healthy blood circulation during sleep.
The fetal position — sleeping on the side with the knees slightly drawn toward the chest — reduces snoring and provides additional comfort for pregnant women and those suffering from lower back pain. However, excessive bending of the body may cause joint stiffness or make deep breathing difficult.
One of the least recommended positions, according to the doctor, is sleeping on the back, also known as the “soldier” position. This posture increases the risk of sleep apnea — a breathing disorder during sleep — as well as the likelihood of acid reflux, meaning the backflow of stomach acid into the esophagus. This is especially common when the pillow height is insufficient.
At the same time, the doctor adds that if one has to sleep on the back, placing a small pillow under the knees helps reduce pressure on the lower back. If shoulder discomfort occurs, a position with the arms extended to the sides, similar to a “starfish,” can be helpful.
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