Sleep. It's when your body recharges and restores itself. It's estimated we spend one-third of our lives sleeping, according to the National Institute of Health.

But, did you know the way you sleep, which includes your sleeping positions, can play a significant role in overall health and your quality of sleep?

Most people have a favorite sleeping position. Although there isn't one perfect position, some sleeping positions may be more beneficial for certain health issues. A poor sleeping posture can lead to back, arm, or shoulder pain or stiffness, as well as a lack of sleep.

There are four common sleeping positions, each with its own slight variations. Knowing their pros and cons can mean the difference between a restful night's sleep and an "Oh, my aching back" morning.

Side sleeping

Side sleeping is the most common sleeping position, according to Sleep Foundation, with more than 60% of adults preferring this position. It's also considered the healthiest, according to the National Council on Aging.

Dr. Chester Wu, a sleep expert and psychiatrist told the National Council on Aging recently, "This position is ideal as it helps maintain proper spine alignment, reduces snoring and sleep apnea symptoms, and is beneficial for digestion and heart health."

Are there benefits to which side you sleep on, the left or right?

Yes, according to the Sleep Foundation. On the left side, sleeping improves good blood flow and relieves strain on your internal organs. People who have acid reflux or are pregnant may benefit from sleeping on their left side, while people who have cardiac issues may prefer to sleep on their right.

For the most part, sleeping on your stomach is generally not the healthiest position because it puts added stress on your neck and spine and can raise your risk of other aches and pains, according to Sleep Foundation.

Sleeping on your back, which is usually the healthiest posture for the spine, may help relieve chronic neck or back pain, according to the Mayo Clinic. And it's a more breathable position because your face pointing upward allows your skin and diaphragm to fully expand, which can reduce nasal congestion.

But there are drawbacks. When you sleep on your back, gravity pushes your tongue and soft palate toward the back of your throat, partially obstructing your airway and making it difficult to breathe. Which results in snoring.

Fetal sleeping

Sleeping in the fetal position refers to when you lie on your side and raise your knees up high to your chest.

More than 4 out of 10 people prefer this sleeping position, particularly women, who are twice as likely as men to sleep curled up on their side, according to WebMD. The fetal position offers relief for those suffering from back pain, as it takes pressure of the spine, according to the Sleep Foundation.

How to improve your overall quality of sleep

There's not much you need to do while you're in bed - let the body take over and do its thing, says Dr. Abhinav Singh, the director of the Indiana Sleep Center, a medical review expert at Sleep Foundation, a member of the American Academy of Sleep Medicine and the author of "Sleep to Heal." You can, however, control your environment and sleep hygiene habits to prepare for a good night's sleep.

Here's what Singh and other sleep experts recommended to USA TODAY:

◾ Prioritize "wind-down" time before bed by meditating, taking a warm bath or shower, reading or listening to calming music.

◾ Establish a cool, dark, comfortable and quiet sleep space.

◾ Set a consistent sleep and wake time.

◾ Use breathable sheets and pillowcases, which allow the body to lose heat while sleeping.

◾ Avoid alcohol, food, caffeine and electronics before bed.

◾ Stretch before bed and first thing in the morning to relax the muscles.

SOURCE Sleep Foundation, Mayo Clinic, WebMD, National Institute of Health and VeryWell Health and USA TODAY research