Great question—and the answer depends on what you’re hoping to improve! While sleeping on your left side is generally considered the best overall position for most people—especially for digestion, heartburn, and circulation—the “better” side really comes down to your individual health needs.
Here’s a quick, evidence-based breakdown:
✅ Left-Side Sleeping: Best for Most People
Why it’s often recommended:
- Reduces acid reflux/heartburn: Keeps the stomach below the esophagus, so gravity helps prevent acid backup.
- Supports digestion: Aligns with the natural flow of your digestive tract (food moves from the stomach → intestines → descending colon on the left).
- Boosts lymphatic drainage: Your main lymphatic duct (thoracic duct) is on the left—gravity may help waste removal.
- Ideal during pregnancy: Improves blood flow to the placenta and reduces pressure on the liver.
Best for: People with GERD, IBS, pregnant women, or anyone wanting smoother digestion.
⚠️ Right-Side Sleeping: Use with Caution
May worsen acid reflux (stomach sits above the esophagus, encouraging acid splash).
Some studies suggest it slightly lowers heart rate variability, which might affect heart health in vulnerable individuals—but evidence is limited.
However, it can be more comfortable for people with heart conditions who feel pressure when lying on the left (though always follow your cardiologist’s advice).
Consider if: You have certain heart conditions (ask your doctor) or simply find it more comfortable—and don’t suffer from reflux.
🛌 What About Back or Stomach Sleeping?
Back: Great for spine alignment, but worsens snoring/sleep apnea and reflux.
Stomach: Hard on your neck and spine—generally not recommended.
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