Most beneficial sleeping positions explained

Sleeping on your side—either in the fetal position or in a “log” position with the arms and legs extended—helps reduce strain on the spine, alleviates symptoms of acid reflux, and supports optimal blood circulation. This was reported by Deborah Lee, a physician with the UK’s National Health Service, in comments to the Daily Mail.

According to the specialist, sleeping in the “log” position offers several benefits. Data from the Mayo Clinic indicate that this posture reduces pressure on internal organs and promotes healthy blood circulation during rest.

“Experts generally recommend sleeping on your side with the body and head aligned in the same direction. This reduces stress on the joints, helps maintain proper spinal alignment, and prevents pain,” Lee said.

She added that the fetal position—sleeping on the side with the knees drawn toward the chest—also helps straighten the spine, lowers the risk of snoring, and is particularly comfortable for pregnant women and people suffering from lower back pain. However, excessive bending of the body can cause joint stiffness or make deep breathing more difficult.

Among the least healthy positions, the doctor highlighted sleeping on the back. The so-called “soldier” position can worsen sleep apnea, a disorder involving disrupted breathing during sleep, and increase the risk of acid reflux, especially if pillow height is insufficient.

“In the ‘soldier’ position, the spine remains straight, but placing a pillow under the knees is recommended to reduce strain by easing the natural curve of the lower back. This position may also cause shoulder discomfort, in which case spreading the arms out to the sides in a ‘starfish’ position can help,” Lee concluded.

It is worth noting that earlier, researchers at the University of Pennsylvania found that early and frequent smartphone use may increase the risk of mental and physical health problems among adolescents.