Posture expert warns only two 'magic' sleep positions should be used at night

Do you have a go-to sleeping position?

Many of us gravitate towards our preferred way to drift off because it's where we feel most at ease and most likely to be whisked away to dreamland. But according to a posture expert, there are just two "magic" sleeping positions that should really be adopted for a healthy spine, and unfortunately for those who like to nap on their stomachs, that's not one of them.

James Leinhardt, the founder of Levitex, a foam pillow and mattress company, claims that the optimal rest poses are "the soldier" and "the dreamer". The CEO has over 10 years' experience in helping improve the posture and quality of life of people with critical injuries and chronic illnesses.

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In a video posted to the brand's TikTok page, James explained that there are only two sleeping positions he recommends, unless you have some sort of medical reason for lying on your stomach, which is "very rare". First, he vouches for the "soldier" position, which means lying on your back in a straight position. He continued: "If you're lying on your back, your spine is immediately supported by the mattress and you've got the most even distribution of body weight." To make this position even more beneficial for your spine, James recommends putting a pillow under your knees, which will tilt your pelvis, causing more of your back to connect with the bed, offering more support.

The second option James recommends is lying on your side, or the "dreamer" position, which reportedly puts the least amount of tension on your spine. He continued: "You want your ears, your shoulders, your hips, your knees, your ankles all stacked on top of each other." He also recommends putting a pillow in between your knees and ankles, which takes the weight off the leg and offers better support.

It turns out these positions, including the use of pillows, are great for during hot weather too, as it can increase air circulation. Sammy Margo, sleep expert at Dreams, previously explained that lying on your side with a pillow between your legs will help "align the spine and allow for better airflow". She added: "This position can also be particularly beneficial for individuals who suffer from snoring or sleep apnoea, as it helps keep airways open."

The back sleeper position, with a pillow under your knees, can also "help to improve circulation and reduces tired, achey, and puffy legs, allowing for better blood flow and heat dissipation".