What are the Best Sleeping Positions for Older Adults?

Just as sleep is essential for growth and development in our younger years, it is a critical component for healthy aging. A good night's sleep helps your mind and body recover from the stresses of the day by allowing the brain to strengthen memories and support overall emotional well-being, while your body repairs cells and tissues and strengthens its immune defenses to help fend off illness.

Unfortunately, older adults often experience sleep problems such as trouble falling asleep, waking frequently during the night, or spending less time in deep, restful sleep. Poor sleep can leave you feeling mentally and physically drained, interfere with memory, make it harder to concentrate, and leave you feeling tired and unfocused throughout the day. If inadequate sleep becomes chronic, it can increase the risk of depression, anxiety, and other mental health problems.

While it may be tempting to think there's nothing you can do about it, don't assume poor sleep is simply a normal part of aging. Persistent sleep problems may be symptoms of insomnia or other treatable sleep disorders. Factors that have an influence on sleep quality include:

• maintaining a regular sleep schedule
• limiting caffeine and alcohol before bed
• treating conditions like insomnia or sleep apnea
• creating a comfortable sleep environment

Another factor might be your sleeping positions.

Best Sleeping Positions for Older Adults

If you want to enhance your sleep quality and health, evaluating your sleeping positions may be a great place to start. For a full and restorative sleep, consider changing to one or more of the following sleep positions:

Right Side Sleeping

Sleeping on your right side is called right lateral sleeping. Your right arm can be either beneath your body or extended forward. In this position, pressure will be exerted on the right shoulder. You can slightly stagger your legs or sleep with them stacked. Place a pillow between your knees if that feels more comfortable. If sleeping straight as a right-side sleeper isn't right for you, try tucking your knees toward your chest and assume the fetal position.

The right-side sleeping posture may feel better if you have pain in your left shoulder or left hip because it reduces pressure on those joints. Also, in this posture, the head, neck, and spine are kept in a neutral alignment, so with an appropriate pillow, right-side sleeping can help reduce neck strain. Finally, some sleep apnea sufferers find that lying on their right (or left) side helps them breathe better at night.

Left Side Sleeping

Like right-side sleeping, the left-side lateral posture has the left arm either beneath the body or slightly extended forward. Again, your legs can either stagger slightly or be stacked, with or without a pillow in between the knees. Like right-side sleeping, some people prefer the fetal position while sleeping on the left side, bending the knees close to the upper body.

Similar to right-side sleeping, a left-side posture takes pressure off right-side joints, provides a neutral alignment for the head, neck, and spine, and provides sleep apnea relief for some. An additional advantage of left-side sleeping is that it can alleviate symptoms in people with nighttime acid reflux by reducing the backflow of stomach acid into the esophagus.

Sleeping Upright

Using a wedge pillow or spending the night in an adjustable bed or a recliner is considered upright sleeping. In this posture, the head and upper body are elevated, which may be beneficial for people with certain medical conditions. It can help reduce nighttime acid reflux and, for those with mild obstructive sleep apnea, it might result in fewer breathing interruptions because the head is elevated.

Other conditions that can be relieved by upright sleeping are:

• nasal congestion
• recovery after certain surgeries
• heart failure with shortness of breath when lying flat (orthopnea)

However, sleeping upright isn't necessary for most healthy adults. Some find it uncomfortable due to inadequate support, which can lead to neck or lower back discomfort, and difficulty changing body posture while sleeping.

Back Sleeping

In the back sleeping posture (also known as the supine position), the sleeper lies flat on their back with their face upward. Many people find this comfortable because it helps keep the head, neck, and spine in a neutral alignment. With proper pillow support under the head—and sometimes under the knees—it may reduce strain on the spine and provide relief for certain types of back or neck pain.

Those experiencing swelling in their ankles or feet may find that elevating their legs while back sleeping helps reduce fluid buildup. Likewise, slightly elevating the head can help relieve nasal congestion.

However, back sleeping isn't ideal for everyone. It often increases snoring and can worsen obstructive sleep apnea. For some people, it may also aggravate nighttime acid reflux unless the head of the bed is elevated.

Sleeping Positions to Avoid

Stomach Sleeping

Although some people sleep comfortably on their stomachs, this position is generally not recommended because it can place extra strain on the neck and spine. Since the head must remain turned to one side for extended periods, stomach sleeping may contribute to neck stiffness or pain. If you wake up with frequent neck or back pain, consider gradually transitioning to side or back sleeping with appropriate pillow support.

Arm Under the Pillow

Sleeping with an arm tucked beneath your pillow or body may compress nerves or blood vessels, leading to temporary numbness, tingling, or shoulder discomfort. If this happens regularly, try repositioning your arm or using a pillow that better supports your head and neck.

Other Considerations

If changing sleeping position doesn't improve your comfort or sleep quality, perhaps your mattress or pillow may be contributing to the problem. An old or unsupportive mattress or worn-out pillow can worsen joint pain and make it difficult to maintain proper spinal alignment during sleep.

Many factors contribute to a good night's sleep. If you're having trouble getting the rest you need, consider the sleep habits and strategies discussed above, including your usual sleeping position. For some people, making a small adjustment to how they sleep can improve comfort, reduce pain, and lead to a more restful night. If sleep problems persist despite these changes, talk with your healthcare provider to determine whether an underlying sleep disorder or medical condition may be affecting your sleep.

A better night’s rest may start with a supportive pillow, a new mattress, or a sleep-friendly bedroom setup. A Boost Savings account can help you set money aside for the purchases that support your comfort and well-being.