The question is not so easy to answer. But it’s best to read for yourself what sleep expert Dr. Albrecht Vorster has to say on the subject. 

Mr. Vorster runs the Swiss Sleep House in Bern and is the expert when it comes to sleep. Every person sleeps in a position they prefer; it is essentially learned. In general, you cannot say that sleeping on your back is healthier than sleeping on your side. Or as we Swiss like to say: it always depends. In this case, it primarily depends on the right mattress and pillow. 

“Sleeping on your back relieves the joints well. However, due to gravity, the tongue can fall back into the throat—this promotes snoring.” Dr. Vorster, sleep researcher, Swiss Sleep House Bern 

Back sleepers vs. side sleepers 

Sleeping on your back is certainly gentle on the joints. With a good mattress, the spine lies relatively straight, allowing the intervertebral discs to expand properly. However, sleeping on your back often causes another problem: snoring. According to Dr. Vorster, half of all sleepers snore because of their sleeping position. Most people snore with their tongue rather than the soft palate. This can lead to breathing interruptions, which in turn can become dangerous. 

Side sleepers clearly have an advantage here, as they snore less. For frequent snorers, the side position is therefore definitely the healthier choice. But does that mean that the spine of side sleepers suffers more? No—provided the mattress is ideally suited to the sleeper. Good mattresses adapt at points where body parts—such as the shoulders—protrude. The pelvis, which protrudes less, is also well supported. The result: with an individually tailored mattress, the spine remains straight. The relief of the spine is therefore roughly the same as when sleeping on your back. 

The pillow also plays an important role. For back sleeping, a lower pillow height is generally sufficient, as the spine is already relatively straight. The situation is quite different for side sleepers. The gap between the shoulder and head must be filled by the pillow, which is why a fuller, more supportive pillow is needed. 

The fact is: it’s not the position, but professionally selected mattresses and pillows that are essential for restful sleep. Only those who lie comfortably fall asleep well. Pillows compensate for what the mattress and slatted base cannot absorb. Therefore, the pillow should always be matched to the mattress and slatted base and purchased last. “Visiting a specialist store is helpful if you want to sleep well. By choosing the right mattress and pillow, the joints can be evenly relieved. You fall asleep better and stay asleep,” summarizes Dr. Vorster. 

Sleep tip from Dr. Vorster:

“Anyone who wakes up with neck pain every day should definitely seek advice from a specialist store. It may well be that the sleeping position is not ideal or that the bedding—such as the mattress or pillow—is not suitable.” 

Product recommendation: High-quality side sleeper pillow from billerbeck Schweiz AG

Would you like to sleep like a dream? At billerbeck Schweiz AG, we recommend the Sananeck® side sleeper pillow. Side sleepers appreciate a supportive and sleep-promoting pillow. It relieves the pelvic muscles and helps you find a comfortable position for the night. 

Those who sleep well enjoy life. 

Source: 

Dr. Albrecht Vorster, sleep researcher at the Swiss Sleep House in Bern (personal interview, May 23, 2024)