1. Sleeping on your back (supine position): Advantages: Sleeping on your back helps align your spine, which can relieve back pain. It also allows your facial skin to stretch and avoids direct contact with the pillow. 

Disadvantages: Due to gravity, sleeping on your back can cause the base of your tongue to collapse and block the airway, leading to snoring or even sleep apnea.

2. Sleeping on your stomach (prone position): Advantages: Some people feel a sense of security and find it easier to fall asleep in this position.

Disadvantages: However, sleeping on your stomach is not a great choice. It puts pressure on the joints, muscles, and organs, leading to difficulty breathing and tension in the body.

Waking up, you may feel sore all over.