🛌 What Nobody Tells You About Sleep Positions
Why stiffness isn't always about bad posture - and how to sleep smarter
We get asked all the time:
“What’s the best sleeping position?”
And while there are definitely less helpful ways to sleep (looking at you, face-down-with-one-arm-trapped-under-the-pillow), the real answer is more nuanced.
So, let’s bust some myths and give you the facts.
🧠 Truth #1: There’s No One ‘Perfect’ Sleeping Position
A lot of advice online sounds like there’s a gold-standard posture that fits everyone.
But here’s the truth: your best sleeping position is the one that your body finds comfortable and allows you to move freely.
What matters more is how long you stay in it, not whether you're a back-sleeper, side-sleeper, or starfish.
🛏️ Truth #2: Movement Matters More Than Stillness
Your body doesn’t love being in any position for too long, even if it’s "correct."
If you wake up stiff or sore, it might not be because your posture was wrong, it might be because you didn’t move much during the night.
Yes, even while we sleep, our bodies like to shift, adjust, and roll. In fact, tossing and turning a bit is actually a sign of a healthy nervous system.
🤯 Truth #3: Pain in the Morning Isn’t Always About Sleep
Morning stiffness, especially in your lower back or neck, is sometimes blamed on sleep posture.
But often, it’s the result of:
Lack of movement during the day
Muscle tension built up over time
Underlying joint or soft tissue issues
Poor breathing patterns (yes, really!)
So don’t be too quick to blame your mattress or pillow, although those do matter too!
🛠️ Simple Tweaks That Can Help
If you are waking up sore or stiff, here are a few easy changes to try:
✅ Switch positions when you stir – even briefly waking up during the night can be a good time to roll to the other side.
✅ Use a pillow between your knees (if you sleep on your side) to support your hips and lower back.
✅ Try a flatter pillow if you wake with neck pain – too much head elevation can jam the neck joints.
✅ Don’t leap out of bed – give yourself a few minutes to stretch or breathe before standing up.
✅ Add 5 minutes of movement in the morning – cat/cow stretches, glute bridges, or gentle spinal twists can wake up the spine.
🌿 Final Thoughts from the Body Zest Team
Sleep is essential for healing, and how we sleep plays a role, but it’s just one part of the puzzle.
If you’re constantly waking up in pain, it might be a sign that your body isn’t getting the movement and support it needs during the day.
That’s where hands-on therapies like osteopathy comes in, helping to reduce muscle tension, improve joint mobility, and restore ease in the body.
Need help getting on top of persistent stiffness or back pain? We’re here to help!
Book here to see one of our experienced osteopaths.