Most popular, especially among women
Can ease snoring and improve circulation during pregnancy
⚠️ Drawback: Tucking too tightly may restrict deep breathing or strain lower back
💡 Tip: Place a pillow between your knees to align hips and reduce pressure.
2. On Your Back (Supine)
Best for spine and neck alignment
Helps prevent acid reflux (head elevated)
⚠️ May worsen snoring or sleep apnea due to tongue collapse
💡 Ideal for those with GERD or chronic back pain — use a supportive pillow.
3. On Your Stomach (Prone)
Worst for spinal health — twists the neck and flattens natural curves
May relieve snoring slightly
⚠️ Increases pressure on joints and organs
💡 Not ideal, but if you must: use a thin pillow (or none) and place one under your pelvis to reduce strain.
4. Side Sleeping (Left or Right)
Excellent for brain detoxification (via glymphatic system)
Left side may aid digestion and heart health
Reduces sleep apnea symptoms compared to back sleeping
✅ Recommended for most people — especially those with respiratory or circulatory concerns.
