If you’re having trouble sleeping or looking to change your sleep patterns, consider your optimum sleeping body position.

There appears to be no fixed body position that optimizes sleep for all. Most people rotate sleeping positions – on average, they spend about 55% of their time on their side, 35 % on their back, and less than 10% on their front side.

Individuals that spend more time on their back may struggle with poorer sleep and more frequently encounter breathing difficulties, including snoring and sleep apnea.

Though excessive tossing and turning are detrimental, changing body positions helps prevent bedsores (pressure ulcers) and minimizes the potential for body aches and soreness.

If you routinely suffer from heartburn, try elevating your upper body slightly and sleeping on your left side. By doing so, you position the stomach below the esophagus and thus allow gravity to help prevent the pain and discomfort of reflux.

If you’re still having trouble sleeping, you can always perform a deep breathing routine. Slow, deep breathing slows the heart rate and makes it easier to drift off to sleep. 4-7-8 is one such breathing technique. With mouth closed, breathe deeply in through the nose for four seconds. Hold for seven full seconds. Breathe back out for eight seconds. Repeat four to eight times.