2. Side Sleeping (Lateral)

 Great for breathing — reduces snoring and sleep apnea
 Most common sleep position (60%+ of adults)
 Can cause hip or shoulder pressure
 May contribute to facial lines over time

Tips:

• Keep your spine straight — avoid curling into a tight ball

• Use a knee pillow for hip alignment

• Choose a supportive head pillow to keep your neck aligned

 Best for: Pregnancy, sleep apnea, snorers, most adults
 Fetal position is fine — just don’t tuck your chin too tightly

3. Stomach Sleeping (Prone)

 Most challenging for spinal health

• Forces your neck into rotation

• Flattens the lumbar curve

 May reduce snoring
 Higher risk of neck + lower back strain

If you must sleep on your stomach:

• Use a very thin pillow or none

• Place a thin pillow under your pelvis to reduce low-back pressure

 Not ideal, but change is gradual — aim for small improvements.

 How to Support Your Spine While You Sleep