Good Nights: How to Sleep on Your Side the Right Way

Lateet July 17, 2020

Whether it’s on your side, back, or stomach, your sleeping position subtly impacts your health and sleep quality.

Side sleeping is the most common sleeping position. Almost half of the population sleeps on their side in the fetal position. The popularity makes sense—the number of benefits of side sleeping outweigh any other sleeping position by a long shot.

Knowing how to sleep on your side is the first step towards better sleep. So curl up under the covers and check out how to sleep on your side the right way.

Why Sleeping on Your Side Is Beneficial

Side sleeping is popular for a reason. There are plenty of practical benefits for people who choose to sleep on their side at night.

Reduced Snoring

Sleeping on your back increases snoring and sleep apnea risks. Side sleeping decreases sleep disruptions due to snoring. This position also helps prevent life-threatening consequences of sleep apnea, such as airway obstruction.

Reduced Blood Pressure

Sleeping on your left side has been shown to reduce blood pressure. By avoiding sleeping on your right side, you alleviate pressure on the blood vessels that return blood to the heart. It’s best to keep your blood flow unobstructed and stick to sleeping on your left side, especially for those with heart issues.

Digestive System Support

Sleeping on your left side helps curb digestive issues, such as heartburn and acid reflux, by effectively helping your colon complete waste transfer. If you struggle with either of these stomach problems, side sleeping is the best position for you.

Pregnancy Pain Alleviation

Pregnant women benefit from side sleeping because it increases blood flow to the womb, which also increases the number of nutrients directed to the placenta.

Side Sleeping Drawbacks

Like any other sleeping position, sleeping on your side can have its drawbacks. Luckily, side sleeping has the least number of drawbacks when compared to back sleeping or stomach sleeping.

Sleeping on your side with an unsupportive pillow puts pressure on your jaw. This issue is especially harmful to those who grind their teeth or have temporomandibular joint dysfunction (TMJ).

A memory foam pillow makes it possible for people with jaw issues to sleep well on their side. These pillows mold around your skull and jawline and provide proper support to the area.

Some people experience numbness in their arms when sleeping on their side. This issue is alleviated by making sure you keep your arms below your head. Don’t rest your arms under your pillow. This compresses the blood vessels in your arms, leading to numbness.

How to Sleep on Your Side

In some cases, incorrectly sleeping on your side can lead to discomfort. Matters like spine alignment and sleeping on the wrong type of mattress are all factors that contribute to body aches from side sleeping. Thankfully, there are some steps you can take to ensure your side sleeping habits lead to comfort, rather than discomfort.

Start With the Right Mattress

The typical person spends a lifetime total of twenty-six years sleeping. Since you spend a huge portion of your life in bed, it’s essential to invest in the best mattress possible.

For side sleepers, firm memory foam mattresses are the way to go. Memory foam helps relieve pressure while firmness offers the right support. By conforming to the shape of your spine, memory foam mattresses alleviate aches and pains throughout the night.

Memory foam mattresses also help equally distribute your body weight. This added support is vital for side sleepers, as this position tends to add pressure to your body when lying on firm surfaces. Extra-firm spring mattresses compound pressure, making them the worst mattress choice for side sleepers.

Use a Supportive Pillow

All sleeping positions rely on the perfect pillow. For side sleepers, that means choosing a firm memory foam pillow that helps support the neck and head correctly. Lacking the right pillow prevents you from reaping the benefits of side sleeping.

Start on Your Left Side

When getting settled into bed, turn to your left side immediately. Ideally, side sleeping should be exclusive to your left side due to the benefits we explained earlier. By beginning your sleep cycle on your left side, you’re more likely to stay in that position throughout the night.

Align Your Head

One of the most prevalent issues people have with side sleeping is waking up with shoulder pain. To prevent shoulder pain while sleeping on your side, try to align your head with your spine while falling asleep.

If you fall asleep with your chin close to your chest, you may end up sleeping like that for the rest of the night. This leads to shoulder pain, as well as neck pain.

Another factor that leads to discomfort is mattress quality. If you’re a side sleeper, consider investing in a firm mattress. Firm mattresses keep your spine aligned. Pairing a firm mattress with a firm pillow is the best route to take for ultimate comfort.

Use a Body Pillow

Speaking of pillows, consider putting a body pillow between your knees to help align your entire body and evenly distribute your weight. These pillows also help remove added pressure on your joints.

Body pillows are also a fantastic way to relax your muscle and prevent you from twisting your body to get comfortable. Learn more here — there are plenty more benefits of having a body pillow between your knees.

Lift Your Knees Slightly

With the help of your body pillow, lift your knees slightly before falling asleep instead of keeping your legs straight. By pointing your knees toward your chest area, you help alleviate back and joint pressure.