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WASHINGTON, D.C. (WUSA) -- Are you still feeling the loss of the extra hour of sleep after the time change?

The average person spends 1/3 of his or her life in bed. So it should come as little surprise that your sleep position can make a big difference in how rested you are.

Dr. Gholam Motamedi, M.D. ofMedstar Georgetown University Hospital offers a few tips to improve your night's sleeprest, which will ultimately improve your daily activities.

Most experts do not recommend sleeping face down. Sleeping on your stomach can cause back and neck pain.

Dr. Motamedi says, "There are people who can do fine sleeping face down, but they have to use a soft and thin pillow. If they feel they can keep the alignment fine, that would be okay, but it's not recommended."

How about sleeping on your back? A lot of people do, but Dr. Motamedi doesn't recommend it for those who are overweight or who suffer from acid reflux.

"When in your flat position, acid in the stomach would move upwards towards the stomach or can even be felt in the throat," adds Dr. Motamedi.

The flat on your back position is also less than ideal for pregnant women, and anyone who suffers from sleep apnea. It can contribute to heavy snoring and make apnea worse.

Dr. Motamedi says, "In that position all of the pressure in the waist area, that pressure would be over the diaphragm and other muscles that help with expansion of the chest."

Raising the head of the bed or placing a pillow directly under the neck can help.

So which is the best sleeping position for most people? Experts say sleeping on the side, just make sure your head is well supported.

"The key point is the pillow, the pillow has to be hard or long enough to fill the gap between the head and the shoulder," says Dr. Motamedi.

For extra support, try adding a pillow between your knees for extra support, especially important for people with hip and knee problems.

We change positions between 10 and 30 times each night without even knowing it. Experts advise using extra pillows for support, so you don't wind up in a position that doesn't work well for your body or medical condition.

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