Is it better to lay down on your left or right side? An expert guide

September 27, 2025 •

4 min read

While an estimated 60% of adults sleep on their side, many do not consider whether their left or right side is more beneficial for their health. The answer to "Is it better to lay down on your left or right side?" depends on your specific health needs and goals.

Quick Summary

For most, laying on the left side is better for digestion, acid reflux, and circulation, especially during pregnancy. However, individuals with specific heart conditions might feel more comfortable on their right side, and personal comfort is ultimately the key factor.

Key Points

Left Side for Digestion: Anatomically, sleeping on your left side is better for digestion and helps alleviate acid reflux and heartburn.
Right Side for Certain Heart Conditions: Some individuals with heart issues, like congestive heart failure, may find sleeping on the right side more comfortable as it reduces pressure on the heart.
Left Side for Pregnancy: Pregnant women are often advised to sleep on their left side to optimize blood flow to the uterus, kidneys, and fetus.
Side Sleeping for Snoring: Both left and right side sleeping are effective for reducing snoring and alleviating symptoms of sleep apnea, as they help keep the airways open.
Listen to Your Body: While there are general recommendations, the best sleeping position is ultimately the one that allows for the most comfortable and restorative sleep for you.
Pillow Support is Key: Regardless of the side, using a supportive pillow between your knees can help maintain spinal alignment and reduce discomfort.

The Impact of Your Sleeping Side on Health

Your sleeping position can have a surprising impact on your body's nightly processes, influencing everything from digestion to cardiovascular function. The left and right sides affect your internal organs differently, and understanding these distinctions can help you choose a position that supports better health.

The Anatomical Advantages of Left-Side Sleeping

For many people, sleeping on the left side offers significant health advantages, primarily due to the natural positioning of internal organs.

Improved Digestion and Reduced Acid Reflux: Your stomach and pancreas are located on the left side of your abdomen. When you lay on your left side, gravity helps food waste move more efficiently through the digestive tract. The stomach's contents are kept below the esophagus, which is why left-side sleeping is clinically proven to significantly reduce acid reflux and heartburn symptoms.
Enhanced Lymphatic Drainage: The body's lymphatic system, which drains excess fluid and toxins, is most concentrated on the left side. Laying on this side can promote more efficient lymphatic drainage and support the spleen, which is also on the left side and helps cleanse the blood.
Better Circulation: Particularly for pregnant women, left-side sleeping is recommended to improve blood flow to the uterus, kidneys, and fetus. It keeps the weight of the expanding uterus from putting pressure on the inferior vena cava, a large vein on the right side of the body.

The Case for Right-Side Sleeping

While left-side sleeping has many general benefits, the right side is not without its merits and may be preferable for some individuals.

Reduced Heart Strain for Specific Conditions: For some people with pre-existing heart conditions, such as congestive heart failure, sleeping on the right side can be more comfortable. Sleeping on the left side can cause the heart to shift and press against the chest wall, leading to discomfort or palpitations.
Alleviates Left-Side Pressure: If you experience shoulder pain on your left side, sleeping on the right can provide relief by taking pressure off the sore joint.
No Negative Impact for Many: For those without chronic acid reflux or heart issues, sleeping on the right side is generally safe. The most important factor is often personal comfort and achieving restorative sleep.

Optimizing Your Position for Specific Conditions

Different health concerns require tailored sleeping positions. Here’s a breakdown:

For Acid Reflux (GERD): Sleep on your left side. Studies show it reduces the duration of acid exposure in the esophagus. Elevating your head and chest with a wedge pillow can provide even more relief.
During Pregnancy: Experts typically recommend sleeping on the left side to optimize circulation to the baby and reduce swelling. If you're uncomfortable, alternating sides is acceptable, especially in early pregnancy.
For Heart Issues: Individuals with certain heart conditions, like heart failure, often find the right side more comfortable. However, it is crucial to consult a doctor for personalized advice. Anecdotal evidence suggests some people with heart concerns avoid the left side due to perceived pressure.
For Sleep Apnea and Snoring: Side sleeping, whether left or right, is generally better than back sleeping. Lying on your side helps keep your airways open by preventing the tongue and soft palate from collapsing backward.

Comparison: Left vs. Right Side Sleeping


Condition / Factor	Best Side to Lay Down	Reason	What to Avoid
Acid Reflux / GERD	Left	Uses gravity to keep stomach acid down and clear the esophagus faster.	Right side and back sleeping can worsen symptoms.
Pregnancy	Left	Improves blood flow to the uterus, kidneys, and baby; reduces pressure on the vena cava.	Back sleeping, especially after 20 weeks.
Heart Health (e.g., Heart Failure)	Right	May be more comfortable for some with heart conditions by reducing pressure on the heart.	Some people with heart conditions find the left side uncomfortable.
Digestion	Left	The anatomical position of the stomach and intestines promotes more efficient digestive flow.	Sleeping on the right side can aggravate some digestive issues.
Snoring / Sleep Apnea	Either Side	Prevents tongue and throat tissues from obstructing the airway.	Back sleeping is known to worsen symptoms.
Lymphatic System	Left	Aids in optimal lymphatic drainage due to the system's concentration on the left.	Right side sleeping offers fewer lymphatic drainage benefits.

How to Transition to a New Sleeping Position

Changing your sleep habits takes time and patience. Here are some steps to make the transition easier:

Use pillows for support. For side sleepers, placing a pillow between your knees helps align your spine and hips, reducing lower back strain. A firmer pillow for your head can also maintain neck alignment. For pregnant women, a full-body pillow can provide comprehensive support.
Employ positional therapy devices. Simple items like a fanny pack with a tennis ball worn on your back can prevent you from rolling over during the night. Prescription devices that vibrate to gently nudge you are also available for those with sleep apnea.
Prioritize overall comfort. While there are health-related reasons to favor one side, getting restful, uninterrupted sleep is the ultimate goal. If you have no specific health concerns, the position that allows you to sleep best is the right one for you.

Conclusion

There is no one-size-fits-all answer to whether you should lay down on your left or right side. Left-side sleeping is generally recommended for improving digestion, reducing acid reflux, and supporting circulation, particularly during pregnancy. However, for those with certain heart conditions, the right side may be more comfortable. Ultimately, listening to your body and consulting with a healthcare provider about any persistent symptoms is the best approach. Ensuring proper support with pillows, a quality mattress, and understanding your body's needs will help you achieve the most restorative sleep possible. For more information on side sleeping and its benefits, visit the Sleep Foundation.

Frequently Asked Questions

For healthy individuals, sleeping on the left side is not harmful to the heart and can even improve circulation. For those with pre-existing heart conditions, like congestive heart failure, the shift in heart position can cause discomfort, and the right side might be preferred.

If you experience shoulder pain, it's best to avoid sleeping on the affected side. Try sleeping on the opposite side, and use pillows to support your neck and keep your spine in proper alignment to prevent further strain.

Left-side sleeping is recommended for pregnant women because it improves circulation, enhancing blood flow to the uterus, kidneys, and baby. It also prevents the weight of the uterus from compressing the vena cava.

Sleeping on your right side can exacerbate acid reflux symptoms for some people because it positions the stomach above the esophagus. This makes it easier for stomach acid to flow back up.

Use supportive pillows to make the new position more comfortable, such as placing one behind you to prevent rolling onto your back or stomach. A pillow between the knees can also improve spinal alignment.

No, it's normal to shift positions throughout the night. Alternating between your left and right side can prevent pressure from building up on one side of your body, particularly your shoulders and hips.

Yes. Prioritizing good sleep hygiene, such as maintaining a consistent sleep schedule and ensuring your mattress and pillows are supportive, can also significantly improve your sleep quality.