Back, side or stomach- which is the best sleeping position? Doctor shares one position he totally discourages

Many people buy fancy pillows and pricey mattresses hoping for better sleep, but most never question the one thing that matters even more: the way they position their body every night. In a conversation with gastro doctor Dr Pal, leading Sleep Medicine expert Dr Ramakrishnan broke down how each sleeping posture affects the spine, the neck and long-term comfort — and revealed the one position he says people should avoid completely.

Lying on the back

During the interview, Dr Pal asked him whether specialised sleep beds truly help or are just another marketing pitch. Dr Ramakrishnan explained that most people naturally sleep on their backs or in a supine position. In this posture, the spine lies flat against the mattress, which needs to be firm and supportive. A comfortable, well-fitted pillow becomes essential here, as it helps keep the neck aligned and prevents tension through the night.

Lying on your side

He added that side-sleepers also benefit from a supportive pillow that maintains proper alignment. The logic remains the same: your head, neck and spine should form a straight, natural line, no matter which side you’re on.

Sleeping on the stomach

But there’s one posture he strongly warns against — sleeping on the stomach. According to Dr Ramakrishnan, people who lie face down end up twisting their neck unnaturally for hours. If they use a regular pillow in this position, the alignment becomes even worse. He said the only way to reduce strain would be to use an almost flat pillow, though he still discourages the posture altogether because it forces the neck and face into an awkward angle.

View this post on Instagram

A post shared by Gut Feeling With Dr Pal (@gutfeelingwithdrpal)

Here’s how to improve sleep

To help people sleep better, Dr Pal recently shared a simple nighttime routine built around seven small habits that reset the body’s natural rhythm. He stresses the importance of a fixed sleep schedule and says shifting to warm yellow lights after 7 pm helps the brain wind down. He also advises keeping the room slightly cooler, noting that ideal temperatures fall between 15 and 19°C, as recommended by the Cleveland Clinic. Dr Pal adds that the bed should be reserved only for sleep because scrolling or working disrupts the brain’s ability to switch off. He suggests finishing dinner two to three hours before bedtime and avoiding caffeine after 3 pm. His final tip is spending ten quiet minutes in silence to calm the mind before sleep.