Many people wake up after a full night’s sleep feeling sore, often because of the way they sleep. Experts warn that sleeping on your stomach can place extra pressure on the spine, nerves, ribcage, and airways, making it harder for the body to fully recover overnight. Instead, they say side sleeping is usually the healthiest choice because it helps keep the spine aligned and reduces stress on joints. As Dr. Robert Hayden explains, it “will help prevent stress points that may aggravate joints and connective tissue.” Side sleeping can also improve breathing for people who snore or have sleep apnea, while pregnant women may benefit from sleeping on their left side.

To stay comfortable in this position, experts recommend using supportive pillows. A body pillow can support your upper arm and leg, while another pillow between your knees helps keep your pelvis aligned. Your head should stay level with the mattress rather than resting on several stacked pillows, since poor neck support can create painful pressure points. Dr. Hayden warns, “Joints that are stressed will be eventually injured, and arthritic changes in the joint may manifest at some point.”

A supportive mattress is just as important. Sleeping on a mattress that is too soft or sagging can lead to restless sleep and increased discomfort. Even side sleepers should avoid curling tightly into the fetal position because it may restrict breathing and place unnecessary strain on the joints. Keeping the body as straight as possible and avoiding sleeping directly on your arms can help reduce soreness and numbness.

Good sleep posture also affects long-term health. Interrupted deep sleep may contribute to fatigue, illness, weight gain, and even cardiovascular problems. “You may find yourself gaining weight, getting sick and staying sick more often,” says Dr. Hayden. Stress can also cause tossing and turning, so relaxing before bed with a book or a warm bath instead of screens may improve sleep quality.

While side sleeping is often recommended, comfort still matters most. Sleeping on your back can also be healthy when done correctly, especially with pillows supporting the head and knees. With a supportive mattress, proper pillow placement, and good spinal alignment, many people can enjoy deeper, more refreshing sleep. If pain continues despite these changes, experts recommend consulting a doctor to rule out any underlying health problems.