Which sleeping position is the best?

Did you know? With an average sleep duration of 8 hours per night, we spend approx. 3-4 months a year in our favorite sleeping position. If we sleep on unsuitable pillows or in an unnatural position, tension will be the order of the day the next day. But which sleeping position is really the best? You can find out more here.

Table of contents
      1. Overview: The optimal sleeping position
        1. The supine position - the best sleeping position
        2. The side position - good for the back and stomach
        3. The prone position - bad for the joints
      2. As you make your bed, so you lie
      3. Conclusion

        1. Overview: The optimal sleeping position

        The sleeping position should rather be called the falling asleep position, because we turn into different positions many times during the night. This is important because staying in one position for too long can have a negative effect on our back and neck. Studies have found that virtually everyone, once they have chosen their preferred sleeping position, stays in it forever. So no matter how many times we toss and turn during the night, we always return to that favorite position.

        Only 5% of humans switch them from night to night. Of course, we decide for ourselves how comfortable we are in the prone, supine or side position according to our personal feelings. But which sleeping position is considered by experts to be the healthiest for our body?

        #1 The supine position - the best sleeping position

        The supine position is considered the best of the sleeping positions. However, only about 7% of all people sleep in this position. When we are lying on our backs, our head, neck and spine are in a neutral position where pressure is evenly distributed. Since the face is not pressed against a pillow, this type of sleeping can also work best for preventing facial wrinkles.

        But sleeping on your back has one disadvantage: danger of snoring! According to a study cited in the New York Times, as many as 54% of snorers are what are termed "positional snorers." That is, they only snore while lying on their backs in their sleep. Changing to the side position is then a simple trick to prevent snoring. We have included further tips against snoring in this article. Schlafen in Rückenlage

        Tip: Pay attention to the right sleeping equipment. A thin, soft pillow is all you need to support the optimal sleeping position.

        #2 The side position - good for the back and stomach

        Approx. 68% of people sleep on their side, with 38% preferring the right side and 30% preferring the left side. In the side position we snore less and the spine is in a neutral position, so neck and back pain is avoided because the back is relieved. Sleeping on the left side can also have a positive effect on indigestion, as it aids digestion and encourages the reflux of stomach acid out of the esophagus. Nevertheless, this sleeping position is not quite optimal either, because lying sideways on the pillow presses the skin on the face and décolleté together and thus increases the formation of wrinkles.


        Tip: Most suitable for side sleepers are (silk) pillows that fill the shoulder-neck triangle and are gentle on the skin, as well as a good mattress that can adjust to the shoulders and hips .

        #3 The prone position - the joints need getting used to

        Sleeping on your stomach is used by approx. 17% of people preferred. In fact, this posture works very well against breathing problems and relieves the lumbar spine. However, the natural shape of the spine is blocked and laying down the head to the side exerts strong pressure on the cervical vertebrae and jaw joints. In addition, there is also the promotion of wrinkle formation due to the lateral contact of the face. Schlafen in Bauchlage

        Tip: Do not use a pillow or only use a thin one to avoid overstretching your neck and shoulders.

        2. As one makes one's bed, one lies

        Which sleep or The sleeping position you prefer ultimately depends on you and your body, of course. With this overview of the advantages and disadvantages of the different lying positions and our little tips, it is very easy to optimize your own sleeping position. It is also important to pay attention to the right sleeping equipment and to choose a pillow that suits your own needs. You can find out how to find the perfect pillow here in the sleep magazine.

        3. Conclusion

        • Sleeping on your back prevents neck and back pain, minimizes the risk of wrinkles but promotes snoring.
        • The lateral position can ensure a comfortable night, especially for the back and stomach problems, but promotes the formation of wrinkles.
        • Sleeping on your stomach can quickly lead to tension and wrinkles.

        Greetings and see you soon!


        Hi Cora,
        da hast du absolut recht! Die Schlafqualität steht natürlich immer an erster Stelle und mit einem guten Schlaf hat unsere Haut dann auch die Möglichkeit, sich über Nacht zu erholen und selbst zu reparieren.

        Unter unseren Produkten haben wir auch ein geeignetes Kissen für Bauchschläfer – das smart® RELAXING PILLOW. Es hat eine große, flache Auflagefläche und kann den Kopf in der Bauchlage gut stützen, ohne den Nacken zu stark abzuknicken. Weitere Infos über das Kissen findest du direkt in unserem Onlineshop und bei Fragen kannst du dich natürlich immer an mich oder das smartsleep®-Team wenden!

        Liebe Grüße

        Alisia von smartsleep® 30. March 2022

        Ehrlich… ich bin Bauchschläferin. Lieber gut schlafen bzw einschlafen mit Hang zur Faltenbildung als morgens schlecht geschlafen aufwachen. Schlechter Schlaf sieht man auch im Gesicht. Und ein Kissen für Bauchschläfer habt ihr nicht?

        Cora 30. March 2022

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