Sleep seems an easy enough activity until you are reminded about the number of people in this world who struggle to have a good quality sleep. Some toss and turn through the night. Others snore. Yet others are repeatedly woken up by their partner’s snores. Children keep waking up through the night, disturbed by recurrent allergies.

Ageing makes snoozing more difficult as body posture alters or your situation does. Pregnancy has its own challenges. So does spinal disorders or uncomfortable bedding. You see how hard it is? If you fall in any of the above categories or wish to avoid falling in any of the above categories, consider the best positions to sleep, backed by science, to reduce discomfort and wake up fresh.

The Different Stages of Sleep

To sleep better and understand the best positions, first understand the different patterns of sleep. As you slowly snooze off to dreamland, your brain moves through five different stages of sleep.

REM or Rapid Eye Movement is the first stage when your eyes move rapidly in different directions behind your closed lids for the first 90 minutes or so before you drop off to non-REM sleep (NREM). As you wake up several times through the night, you fall into the pattern of REM and NREM repeatedly.

During REM sleep, your brain is most active, breathing is faster, dreams cloud your mind, enhancing your memory and mood. NREM deeper sleep allows muscles to relax, hormones are released and energy is replenished. Sleep is important for brain development, learning and memory functions. Insufficient REM sleep is linked to reduced coping skills, migraines, digestive disorders and reduced memory retention among other health disorders. Ready to find the right positions to sleep better? Read on.

The Right Sleeping Positions

Although each sleep position has its own pros and cons, some sleeping positions are better than others. It’s all about finding the right balance of cozy comfort and practical body positions – to induce snoozing bliss.

Back Sleeping

Congratulations! This is the best sleeping position for preventing aches and pains the next morning. Your night cream stays on your face so you wake up looking fresher. You have less heartburn and back problems because your body is not contorted but your partner may have to use earplugs because this position increases snoring and sleep apnea. Buy snoring aids like nasal strips and carry on.

Side Sleeping

63% of sleepers are side sleepers, especially fetal style. It causes less heartburn, better brain health, better blood flow and reduced digestive disorders. But it affects your shoulders and numbs your arm. It can also strain your neck more. Fetal position strains your lower back to arch excessively, putting pressure on your abdomen. To sleep better, find a firm mattress that supports your neck, shoulders and lower back when you droop.

Chest Down

There are not too many of them out there. Only 17% are stomach sleepers. They are usually more anxious, suffer from neck pains and lower back pain that comes from lying chest-down for long hours. On the bright side, sleeping with your face jammed into the pillows reduces snoring but it’s a strict no-no for pregnant women or after a C-section. If that’s how you enjoy your sleep, just switch your thick pillow for a slim one under your pelvis to add the curve to your spine. For pregnant women or post-surgery, get a mattress that minimizes movement.

Slumberbox Soy-Based Dual Comfort Mattress for Deep Sleep

Ready for bed? Slumberbox serves the needs of all Canadians, young and old, through its high-quality foam, 2-sided mattress, designed to support your spine no matter what position you sleep in. It is motion absorbent, waterproof and heat resistant. If health disorders require you to change your comfort level, just flip over the mattress to the surface of your choice: medium firm or plush luxury. Order online at for delivery right at your doorstep.


All credit goes to SlumberBox – Canadian Made 2-Sided Dual Foam Mattress