Getting a good night’s rest is essential for maintaining a healthy body and mind. Sleeping in the right position can greatly improve your quality of sleep and help you wake up feeling rejuvenated.

Here are 30 of the best sleep positions for improved rest.

1. Back Sleeping

Sleeping on your back is one of the best positions for spinal alignment. This helps reduce pressure on your spine and prevent back pain. It also helps reduce the likelihood of waking up with wrinkles because there is no pressure on your face.

2. Fetal Position

The fetal position is a popular choice for many sleepers because it is comfortable and helps reduce snoring. This position also alleviates pressure on the lower back and neck, making it a good choice for those who suffer from back pain or neck pain.

3. Stomach Sleeping with a Pillow

Sleeping on your stomach can be hard on your spine, but adding a pillow under your pelvis and lower abdomen can help reduce the strain on your back.

This position is not recommended for those who have neck pain as it can cause your head to turn to one side, putting pressure on your neck.

4. Side Sleeping with a Pillow Between the Knees

Sleeping on your side is one of the best positions for those who snore. It also helps reduce acid reflux and heartburn.

Adding a pillow between your knees helps reduce pressure on your hips and lower back, making it a good choice for those who suffer from back pain.

5. Back Sleeping with a Pillow Under the Knees

Adding a small pillow under your knees while sleeping on your back can improve spinal alignment and reduce pressure on your lower back. This position is also helpful for those recovering from a back injury or surgery.

6. Sleeping on Your Left Side

Sleeping on your left side can help reduce acid reflux and heartburn. It can also improve circulation to your heart and help prevent snoring.

7. Sleeping on Your Right Side

Sleeping on your right side can help reduce acid reflux and heartburn. It can also improve circulation to your heart and help prevent snoring.

8. Prone Position

The prone position is when you sleep on your stomach with your arms and legs extended. This position is not recommended as it can place a lot of strain on your spine, causing back pain.

9. Side Sleeping with Arms Extended

Sleeping on your side with your arms extended in front of you can put pressure on your shoulders and lead to shoulder pain. It is better to sleep with your arms bent and close to your body.

10. Side Sleeping with Arms Under the Pillow

Sleeping on your side with your arms under the pillow can place strain on your shoulders and neck, leading to pain. It is better to sleep with your arms close to your body.

11. Semi-Fowler’s Position

The semi-Fowler’s position is when you sleep with your head and torso elevated. This position can help reduce acid reflux and heartburn. It is also helpful for those with respiratory problems as it can improve breathing.

12. Sitting Position with Pillow Support

Sleeping in a sitting position is not recommended for extended periods of time as it can lead to neck pain and stiffness. However, if you must sleep in a sitting position, make sure to use pillows to support your neck and back.

13. Back Sleeping with Head Elevated

Sleeping on your back with your head elevated can help reduce snoring and improve breathing. It is also helpful for those with acid reflux and heartburn.

14. Side Sleeping with Head Elevated

Sleeping on your side with your head elevated can help reduce snoring and improve breathing. It is also helpful for those with acid reflux and heartburn.

15. Sleeping on Your Back with Arms at Your Sides

Sleeping on your back with your arms at your sides is a good choice for those who want to reduce wrinkles on their face. It is also helpful for maintaining spinal alignment.

16. Sleeping on Your Back with Arms Up

Sleeping on your back with your arms up can cause discomfort in your shoulders. It is better to sleep with your arms at your sides or with a pillow under them.

17. Sleeping on a Recliner

Sleeping on a recliner can be helpful for those with respiratory problems or acid reflux. However, it is not recommended for extended periods of time as it can lead to neck pain and stiffness.

18. Sleeping on Your Back with Legs Elevated

Sleeping on your back with your legs elevated can help reduce swelling in your legs and feet. It is also helpful for those with varicose veins or circulation problems.

19. Sleeping on Your Stomach with Arms at Your Sides

Sleeping on your stomach with your arms at your sides is a good choice for maintaining spinal alignment. However, it can place strain on your neck and lower back, leading to pain.

20. Sleeping on Your Stomach with Arms Under the Pillow

Sleeping on your stomach with your arms under the pillow can place strain on your neck and shoulders, leading to pain. It is better to sleep with your arms at your sides.

21. Sleeping on Your Back with a Pillow Under Your Head and Neck

Sleeping on your back with a pillow under your head and neck can improve spinal alignment. However, it is important to make sure that the pillow is not too high, as this can cause strain on your neck.

22. Sleeping on Your Side with a Pillow Under Your Head and Neck

Sleeping on your side with a pillow under your head and neck can improve spinal alignment. It is important to make sure that the pillow is not too high, as this can cause strain on your neck.

23. Sleeping on Your Stomach with a Thin Pillow Under Your Head

Sleeping on your stomach with a thin pillow under your head can help reduce strain on your neck. It is important to make sure that the pillow is not too high, as this can cause strain on your neck.

24. Sleeping with a Body Pillow

Sleeping with a body pillow can help reduce strain on your hips and lower back. It can also be helpful for those who suffer from snoring or acid reflux.

25. Sleeping on Your Back with a Rolled Towel Under Your Neck

Sleeping on your back with a rolled towel under your neck can help improve spinal alignment. It is important to make sure that the towel is not too thick, as this can cause strain on your neck.

26. Sleeping on Your Side with a Rolled Towel Under Your Neck

Sleeping on your side with a rolled towel under your neck can help improve spinal alignment. It is important to make sure that the towel is not too thick, as this can cause strain on your neck.

27. Sleeping on Your Stomach with a Pillow Under Your Hips

Sleeping on your stomach with a pillow under your hips can help reduce strain on your lower back. However, it is not recommended for those with neck pain as it can cause your head to turn to one side, putting pressure on your neck.

28. Sleeping on Your Side with a Body Pillow Between Your Legs

Sleeping on your side with a body pillow between your legs can help reduce pressure on your hips and lower back. This position is also helpful for those who suffer from back pain or arthritis.

29. Sleeping on Your Back with a Pillow Under Your Feet

Sleeping on your back with a pillow under your feet can help reduce swelling in your legs and feet. However, it is important to make sure that the pillow is not too high, as this can cause strain on your back.

30. Sleeping on Your Back with a Pillow Under Your Arms

Sleeping on your back with a pillow under your arms can help reduce strain on your shoulders. This position is also helpful for those who have had shoulder surgery or suffer from shoulder pain.