This is the unhealthiest sleeping position, says a somnologist

There are many sleeping positions and each of us has our preferences, but not all of them are beneficial to our health.

In fact, there is a sleeping position that specialists consider particularly harmful to the spine. It can accentuate back and neck pain and at the same time affect the quality of sleep. Find out what it is and why you should avoid it.

The unhealthiest sleeping position

Sleeping on your stomach, sitting with the front part of your body on the mattress, with your hands around the pillow and your head turned to the side, is considered, according to experts, to be the most harmful sleeping position.

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Dr. Michael J. Breus, a somnology specialist, states that sleeping on your stomach does not allow for proper spinal alignment and does not guarantee good posture during sleep. “I have never seen a person who sleeps in this position have a healthy neck,” chiropractor BJ Hardick told mindbodygreen.com.

Why is it bad to sleep on your stomach?

Correct sleeping posture is the most important factor in terms of sleeping position. When you sleep, your spine should be aligned and the curves of your neck, mid-back, and lower back should have a natural position.

“For these curves to settle naturally during sleep, your entire body must have support,” says Breus. «A correct sleeping position allows you to maintain these natural curves throughout the night: without the neck twisting, the lumbar part bending or the central area of ​​the back twisting», adds the specialist.

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When you’re lying on your stomach, your head is almost always turned to one side, which Handrick says puts pressure on the ligaments in your neck. And in the morning you will feel it. For this reason Breus states that a wrong sleeping position not only accentuates existing pain, but can create new ones.

According to the specialists mentioned, sleeping on your side or back, with a pillow that offers adequate support, are much better options for your spine and, consequently, for a restful sleep.

Other rules that ensure good sleep are maintaining a cool temperature in the bedroom, darkness and avoiding heavy meals and alcohol before going to bed.

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While it may be difficult to give up your favorite sleeping position, if you usually sleep on your stomach and want to make a change, the beneficial results will be noticeable. Keeping your spine in a healthy position will not only help you feel better and get rid of neck and back pain, but will also give you more restful sleep.

conlusion

Although sleeping positions often come down to personal comfort and habit, not all of them support long-term health. Specialists agree that certain positions place unnecessary stress on the body, particularly on the spine, neck, and lower back. One position in particular stands out as especially harmful because it disrupts natural alignment and prevents the body from fully relaxing during rest. Over time, this can negatively affect both sleep quality and overall physical well-being.

Sleeping in a position that twists the neck or forces the spine out of its natural curve can lead to chronic discomfort. When the spine is not properly aligned, muscles must remain partially engaged throughout the night to compensate, reducing the restorative benefits of sleep. This often results in waking up with stiffness, back pain, or neck tension, even after several hours in bed. In addition, restricted breathing or uneven pressure on joints can cause frequent awakenings, making sleep lighter and less refreshing.

Poor sleep posture does not only impact physical comfort; it can also affect energy levels, mood, and focus during the day. Persistent pain or restless sleep may increase fatigue and irritability, making daily activities more challenging. Over time, this cycle can contribute to long-term musculoskeletal issues and reduced sleep efficiency, reinforcing the importance of choosing a healthier sleeping position.

The good news is that small changes can make a big difference. Becoming aware of harmful sleep habits is the first step toward improvement. Transitioning to a more supportive position, using proper pillows, and prioritizing spinal alignment can significantly reduce discomfort and enhance sleep quality. While changing how you sleep may take time and patience, the benefits are well worth the effort. Protecting your spine during rest is an essential part of maintaining long-term health, comfort, and restorative sleep.