Why Your Sleep Position Could Be Hurting Your Heart… See More
You’ve finally settled into bed after a long day, finding that familiar position that promises rest and rejuvenation. But what if the way you’re sleeping—the position that feels most natural and comfortable—is actually straining your heart and circulatory system? For millions of Americans, particularly those over 50, sleep position is an afterthought, yet emerging research suggests it may significantly impact cardiovascular health in ways we’re only beginning to understand.
The connection between sleep position and heart health isn’t immediately obvious, which is why many people—and even doctors—overlook it. Your heart works tirelessly throughout the night, adapting to different positions and pressures. While you’re resting, your cardiovascular system is still hard at work, and the position you choose can either support or hinder its function.
Back sleeping, often recommended for spinal alignment, may actually be the worst position for people with certain heart conditions. When you lie flat on your back, your abdominal contents can press upward against the diaphragm, which in turn may compress the heart and lungs. This position can also exacerbate sleep apnea—a condition where breathing repeatedly stops and starts during sleep—which is closely linked to hypertension, atrial fibrillation, and heart failure. The interrupted breathing patterns characteristic of sleep apnea reduce oxygen levels in the blood, forcing the heart to work harder to circulate oxygen-depleted blood throughout the body.
Stomach sleeping creates its own set of challenges. This position requires turning the head to one side for extended periods, which can kink blood vessels in the neck and potentially reduce blood flow to the brain. The pressure on the chest cavity may also restrict heart function and lung expansion, particularly for those with existing cardiovascular issues. While relatively few adults are natural stomach sleepers, those who are may be putting unexpected strain on their cardiovascular system night after night.
Side sleeping is generally considered the most heart-friendly position, but even here there are important distinctions. Research suggests that sleeping on the right side may be problematic for people with heart failure. In this position, the heart’s position within the chest cavity can shift, potentially affecting its function and efficiency. Some studies have shown that right-side sleeping may increase sympathetic nervous system activity—the “fight or flight” response—which can elevate heart rate and blood pressure during sleep.
Sleeping on the left side, by contrast, appears to offer several cardiovascular benefits. This position may help reduce acid reflux, which is important because repeated reflux episodes can trigger stress responses that affect heart rhythm. Left-side sleeping also keeps the heart in a more natural position within the chest cavity, potentially supporting more efficient pumping action. For pregnant women—and yes, many grandparents are still having children later in life—left-side sleeping is already recommended to improve circulation to the heart and to the fetus.
The relationship between sleep position and heart health becomes particularly important for those with specific medical conditions. People with congestive heart failure often experience breathing difficulties that are exacerbated by certain positions. Those with atrial fibrillation may find that some positions trigger irregular heart rhythms. Even hypertension can be influenced by how you sleep, particularly if your position contributes to sleep apnea or other breathing disturbances.
The quality of your sleep matters as much as the quantity when it comes to heart health. Positions that cause you to toss and turn throughout the night or that lead to frequent awakenings prevent you from reaching the deep, restorative stages of sleep that are most beneficial for cardiovascular repair and maintenance. During deep sleep, your heart rate and blood pressure naturally decrease, giving your cardiovascular system a much-needed break. If your sleep position prevents you from reaching these deep stages, your heart misses out on this daily period of recovery.
Your sleeping environment interacts with your sleep position in ways that can affect heart health. An overly soft mattress that causes your body to sink can create positions that compress the chest and abdomen. Pillows that don’t properly support your head and neck can kink blood vessels and reduce circulation to the brain. Even the height of your pillow can make a difference—too high, and it may restrict blood flow; too low, and it may increase pressure on your chest.
The good news is that small changes can make a big difference. If you’re a back sleeper with heart concerns, try elevating your head and upper body with extra pillows or an adjustable bed base. This can reduce pressure on your heart and help keep your airways open. If you’re a stomach sleeper, consider training yourself to sleep on your side by placing a pillow behind your back to prevent rolling over. Side sleepers might experiment with which side feels most comfortable and causes fewer palpitations or breathing issues.
Specialized pillows designed for specific sleep positions can provide better support and alignment. Mattress toppers that offer firmness where needed can prevent your body from sinking into positions that compress your chest. For those with significant heart conditions, consulting with a sleep specialist or cardiologist about optimal sleep positions might provide personalized recommendations based on your specific health needs.
Listening to your body remains the most important guidance. If you wake up with palpitations, shortness of breath, or chest discomfort, note what position you were in and discuss it with your doctor. Some people find that certain positions consistently trigger symptoms while others provide relief. Keeping a sleep diary for a few weeks can help identify patterns that might otherwise go unnoticed.
Your heart works hard for you around the clock—including while you sleep. Giving it the best possible environment during those precious hours of rest isn’t just about comfort; it’s about supporting your cardiovascular health for years to come. Sometimes the simplest changes—like turning from your back to your side or adding an extra pillow—can make a significant difference in how your heart functions during the night and how you feel during the day.