Sleeping Positions And Their Effects On Your Health Think twice before you catch some z's. 1. On your back with your arms at your side. (Source) Lying on your back with your arms at your side is widely regarded as the best sleeping position for back and spinal health. Unfortunately for your loved ones, snoring is largely associated sleeping on your back. 2. Holding a pillow.  (Source) Sleeping with a pillow will give you a better night’s rest. With the extra support for your spine, you’ll wake up with less pain. 3. On your back with your arms raised.  (Source) Lying on your back with your arms above your head is also a healthy position for your back. It’s also said to have facial benefits. This does however carry the risk of snoring, acid reflux, and slight pressure on your shoulders. 4. Lying face down. (Source) Lying face down while sleeping may improve digestion. The downside is that you’ll be tilting your head quite a bit and straining your neck. You’d also run the risk of back pain, as your spine will not be supported. 5. The fetal position  (Source) Sleeping in the fetal position will cause stress on your back and neck. Sleeping like an baby fetus will also restrict your breathing, and isn’t the safest way to cure your late night snoring habits. 6. On your side with your arms down.  (Source) Lying on your side with your arms down is the best sleeping position for your spine. 7. Side arms out.  (Source) Sleeping on your side will cause shoulder and arm pain due to restricted blood flow. 8. On your right side.  (Source) Lying on your right side will worsen heartburn, while sleeping on the left will strain your internal organs. People snoozing while pregnant are usually advised to do so on their left side.