The best position is one that’s comfortable and keeps your spine aligned. For many people, side sleeping reduces snoring and reflux, while back sleeping can worsen airway collapse in those prone to apnea.
Why This Matters
This matters because position changes breathing and muscle tone, which leads to differences in snoring, oxygenation, and sleep fragmentation. Poor alignment results in neck or back pain, increasing awakenings and reducing deep sleep. Small adjustments (pillow height, knee pillow, side-support) often lead to better comfort and continuity.
Where This Changes
Pregnancy, shoulder pain, and reflux can make side sleeping especially helpful. If you suspect sleep apnea, position alone may not be sufficient, but avoiding back sleeping can be a useful part of a broader treatment plan.
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