Many people believe there is one ideal sleeping position. But the truth is: there isn’t. Why there is no single “perfect” sleeping position—and what the advantages and disadvantages of different positions are—is explained by sleep researcher Dr. Vorster. 

Even if we have a favorite position when falling asleep, we don’t stay in that position all night. During sleep, the body automatically changes position several times—and that’s a good thing. Staying in the same position for hours can lead to tension and pressure points. 

The pros and cons of different sleeping positions 

Sleeping on your back, for example, relieves the spine. However, this position can be problematic for people who snore, as the tongue can fall back toward the palate, reducing optimal airflow. Sleeping on your side, on the other hand, supports breathing and circulation. However, an unsuitable mattress or pillow can place excessive strain on the shoulders and hips. 

“If you snore, try sleeping on your side—and seek advice from a specialist bedding store if needed.” — Dr. Vorster, sleep researcher, Swiss Sleep House Bern 

Sleeping on your stomach is the least recommended position. “In this position, the head is turned to the side and the spine is under tension. Over time, this can lead to neck problems,” says Dr. Vorster. This may be less noticeable when you’re young, but it often becomes an issue with age.

If you want to feel more comfortable in the long term, you can change your sleeping position. Sleep habits can be retrained. Pregnant women, for example, do this regularly, as they are often only able to sleep on their side toward the end of pregnancy. “You just have to be willing—and seek advice from a specialist store. The right mattress and the right pillow make all the difference.” That’s why it’s important to tell a specialist retailer which position you prefer when you sleep. 

The fact is: the perfect position is the one in which you sleep well and that suits your individual needs. What matters most is that you wake up feeling rested and free of tension. 

Sleep tip from Dr. Vorster 

“If you want to switch from sleeping on your stomach to sleeping on your side, try placing a long pillow between your knees and hugging it. This stabilizes the new position and makes the transition easier. Also, a higher pillow helps side sleepers keep their spine properly aligned.” 

Our product recommendation 

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This innovative, adjustable down pillow with fine white feathers inside provides elasticity and long-lasting support. By removing or adding filling, the height and softness of the inner pillow can be customized to individual needs—and refilled later if necessary—to achieve the optimal sleeping position. 

Source: 

Dr. Albrecht Vorster, sleep researcher at the Swiss Sleep House in Bern (personal communication, August 13, 2025)