When it comes to improving our sleep, falling asleep quickly and staying asleep all night is what many of us aspire to. But even with the best mattress and a small army of pillows on our side, finding a sleep position that remains comfortable throughout the night can be difficult. So what is the best position for helping you to stay asleep all night if you keep waking up? We put that exact question to James Leinhardt, a sleep position expert and the founder of mattress brand Levitex.

“We recommend two positions,” says Leinhardt, who explains that sleeping on your back (also known as the soldier) and sleeping on your side (also known as the dreamers) are the two best sleep positions for ensuring quality sleep and optimum spine health. “If you have no clinical reason not to, I would want somebody to alternate left and right side. And the second best sleep position is that somebody would go to sleep on their back,” explains Leinhardt.

However, the best position to help you stay asleep all night may differ slightly depending on any existing clinical conditions you might have, such as pregnancy or high blood pressure, as well as the type of mattress you currently sleep on. So let’s take a closer look at the best sleep position to help you stay asleep all night if you keep waking up.

What is the best sleep position for staying asleep all night?

There are two sleeping positions that Leinhardt recommends. The first is laying on your side in a semi-foetal position with a pillow tucked between your knees. “The reason for that specific position… you put the least amount of tension to your spine,” says Leinhardt, who explains that the addition of a pillow helps keep your hips, knees and ankles in proper alignment.

The second position for helping you stay asleep all night is flat on your back with a pillow placed behind your knees to prevent your back from arching, which can shift your spine out of correct alignment. “You have the most even distribution of bodyweight in this position and your spine is instantaneously supported by the mattress, because that’s the first thing it touches,” explains Leinhardt. “What we want to do is put the least amount of tension to your spine and avoid what we call ‘provocative postures’.”