How well you sleep depends not only on how dark your room is or how much smooth jazz you listen to before drifting off to dreamland—it also depends on the position in which you allow your body to rest.

If you are one of the millions of side sleepers, you can pat yourself on the back. You are doing your digestion and circulation a favor, and your partner can thank you for all those snore-free nights.

But if you trade side sleeping for another sleeping position, you may experience more heartburn and acid reflux, as well as localized pain from head to toe. So how can you learn to sleep more restfully?

We know it’s not easy to make decisions when you’re unconscious. But if you know how to sleep properly on your side, you’ll enjoy more restful sleep, more flexible joints and muscles, and better health.

These tips for side sleepers are tried and tested and scientifically proven to help you sleep well. And they’re so easy to implement that you can try them tonight.

Tip 1. Find the right mattress firmness

If you suffer from shoulder or arm pain while sleeping as a side sleeper, you may need to adjust your mattress firmness to support your side-sleeping position.

Side sleepers benefit from a soft or medium-soft mattress. This allows the shoulders and hips to sink into the mattress, bringing the spine into a straight line. If your mattress is too firm, it puts pressure on your hips and shoulders and forces your spine to bend. The result? You’ll have to deal with persistent arm pain while sleeping, shoulder pain, and lower back pain.

Tip 2. Place a pillow between your knees

One of the easiest ways to relieve pressure points as a side sleeper is to place a pillow between your knees.

Leg and back pain are common among side sleepers because they don’t receive enough support. When you sleep on your side, the lower half of your body supports the weight of the opposite side. When it comes to your hips and legs, your body remains in a bent-leg position throughout the night, which is bad for your joints.

Placing a pillow between your knees aligns your hips correctly, reducing pressure on your back and your entire body. Something as simple as placing a pillow between your knees can provide almost immediate pressure relief and help you sleep healthily.

Tip 3. Sleep on your left side

Which side should you sleep on? Does it really matter? Yes. It’s actually better to sleep on your left side because your organs are located on that side.

Your stomach’s natural position is on the left side. This position allows your stomach to digest the food you’ve eaten more effectively and pass it along in an orderly manner.

However, when you sleep on your right side, your nighttime snack has to work against gravity, which can hinder digestion. This position is also why heartburn can occur. Sleeping on your left side promotes healthy blood flow and therefore affects your digestive system, including heartburn and acid reflux.

If you can’t remember which side to sleep on, simply remember the phrase: "left is right and right is wrong." This will set you on the right path to the best side-sleeping position.

Tip 4. Choose a supportive pillow for your head

The right pillow is especially important for side sleepers. Since there is a greater distance between the shoulder and mattress than when sleeping on your back or stomach, the pillow should provide sufficient support for the head while allowing the head, neck, and spine to remain as naturally aligned as possible.

A pillow that is too flat can cause the head to tilt toward the mattress. A pillow that is too high or too firm, on the other hand, can push the neck unnecessarily into a sideways position. That’s why it’s not just the height that matters, but also the level of support and your individual comfort.

Individual pillow height also plays an important role. Since shoulder width, body shape, and sleeping position vary from person to person, the same pillow height is not ideal for everyone. The Gorilla Gesund Silver Neck is available in three different heights, allowing side sleepers to choose the option that best suits their individual needs.

An interesting option for side sleepers is the Gorilla Gesund Silver Neck. This orthopedic neck pillow features a perforated memory foam core that combines good support with a moderately soft feel. The vertical ventilation openings also support air circulation within the pillow.

Three heights – more personalized support for side sleepers.

For example, if you have broader shoulders or primarily sleep on your side, a higher version may be suitable. If you have narrower shoulders or sleep in a different position, a lower version may be more comfortable.
▪ 9 cm, Low – suitable for stomach sleepers or children
▪ 12 cm, Medium – suitable for side sleepers or back sleepers
▪ 15 cm, High – suitable for side sleepers

Especially practical: Silver Neck is designed not only to provide support but also to create a comfortable sleeping climate. The removable Silver-&-Life cover is skin-friendly and washable at up to 40 °C.

For side sleepers who get warm quickly or sweat more at night, Silver Neck Cool is a great option. Its 2-in-1 reversible cover combines a cooling ICE-FRESH side for warm nights with a pleasantly soft Silver comfort side for year-round use. Here too, the perforated memory foam ensures good ventilation and supportive comfort.

• 👉 View Silver Neck
• 👉 View Silver Neck Cool

Tip 5. Align Your Spine

Your head position should be aligned with your spine and positioned directly between your shoulders. To achieve this, you need a pillow that is both firm and adaptable.

Those who suffer from acid reflux may be tempted to elevate their head with one or two additional pillows. Although elevating your upper body and head above your stomach can relieve heartburn symptoms, it can leave you with serious neck tension the next morning. A better solution is to invest in a pillow that prevents you from shifting into a position that worsens your symptoms. This way, you can support your digestion while keeping your spine in a straight line.

Which Silver Neck pillow is right for you?

Not every side sleeper has the same needs. That’s why it’s worth considering your personal sleeping habits when choosing a neck pillow.

Silver Neck – for classic, comfortable sleep

Silver Neck is suitable for anyone who values good support for the head and neck, a moderately soft feel, and good ventilation. The perforated memory foam combines supportive comfort with a breathable design.

Silver Neck Cool – for warm nights and people who sweat easily

Those who often feel warm at night or tend to sweat can benefit from the 2-in-1 reversible cover of Silver Neck Cool. The ICE-FRESH side is designed for warm nights, while the Silver comfort side can be used all year round.

Tip 6. Do Morning Stretching Exercises

Side sleeping is the most common sleeping position because it reminds us of the good old days in the womb. Although many side sleepers do not assume the classic fetal position, there is still a tendency to round the back and shoulders and curl up—especially on cold nights. While this is not necessarily a bad thing, it can cause your joints and muscles to ache if you do not stretch properly after 8 hours.

If you struggle with pain during the day because you slept on your side, you should do a few stretches in the morning. They do not have to be elaborate exercises. Simply stretch your arms toward the sky, try to touch your toes, and do some additional stretches for your back, neck, and hips.

Do not forget to stretch your arms, too. If your arms hurt after sleeping on your side, it is probably related to the way your weight is distributed. Do a few extra stretches to promote circulation and loosen your joints.

Tip 7. Do Not Sleep on Your Arm

Speaking of arms: One of the favorite positions of many side sleepers is the classic “arm-under-pillow” position. It may feel right, but it is oh-so-wrong. Sleeping on your arm can cause pain and numbness in your arm and shoulder. It can also prevent your head and neck from aligning properly with your spine, leading to further discomfort.

If you often sleep on your arm and suffer from pins and needles in your hands or arm pain, the problem is probably your pillow. The truth is that your body wants to be aligned, whether you know it or not. This is the healthiest way to sleep. If you have a flat pillow and your head sinks too far down, your natural reaction is to support it with your arm.

Unfortunately, your arm is not the right solution. It can even make matters worse. If your arm hurts after sleeping, it may be time to get a new pillow. When your head is properly supported, your arms remain free to show your pillow some love (more on that in a moment).

Tip 8. Get More Pillows

We know you are tired of hearing about pillows, but these fluffy mattress companions are a side sleeper’s ticket to dreamland. Pillows simply make side sleeping better. A good pillow under your head and one between your knees is just the beginning.

Wondering how to elevate your legs while sleeping on your side? How about a pillow? Need to keep your arms from lying limply on the mattress (a culprit behind shoulder pain when side sleeping)? Grab a plush pillow and hold it tightly. Want to know how to sleep on your side without shoulder pain? You guessed it—use a pillow!

Pillows can also help aspiring side sleepers avoid rolling onto their backs or stomachs during the night. Simply surround yourself with a few pillows on each side, and you will not roll over during the night.

If you are looking for a great pillow to add to your pillow arsenal, consider a Gorilla Gesund pillow. It fits perfectly between your legs, under your head, and in your arms. And with its open-grid design, it will not cause you to overheat and sweat.

Pros and Cons of Sleeping on Your Side

Most people are side sleepers—74 percent of us, according to one study. Although sleeping on your back is ideal for spinal support, sleeping on your side is the next best option. Side sleeping can also help reduce snoring and the symptoms of sleep apnea. Doctors also recommend side sleeping over back sleeping during pregnancy.

While this sleeping position has many benefits, it is not perfect for everyone. The downside of side sleeping is paresthesia. You know it as “pins and needles.” Every side sleeper has woken up with a completely numb arm at some point, either because of poor circulation or because too much pressure was placed on a nerve. Paresthesia is usually so disruptive that it can even pull you out of deep sleep. It is a scientific fact that you and your arm cannot sleep at the same time.

People with a poor pillow, a poor mattress, or an ill-fitting mattress topper also frequently suffer from shoulder, neck, and back pain. Side sleeping can lead to more facial wrinkles and even sagging breasts. But before you commit to wearing a Victorian corset in bed every night, consider some of these side-sleeping tips.

The Right Pillow Makes All the Difference

A good sleeping position does not start with the mattress alone. Especially for side sleepers, the pillow plays an important role because it can help support the head and neck comfortably throughout the night.

If you are looking for an orthopedic neck pillow for side sleeping, you can explore the Gorilla Gesund Silver Neck range. Both models combine a perforated memory foam core with effective support and a comfortable feel.

Silver Neck: classic comfort with breathable memory foam and a Silver-&-Life cover.

Silver Neck Cool: additionally features a 2-in-1 reversible cover, an ICE-FRESH cooling side, and a Silver comfort side—especially appealing for warm nights and people who tend to sweat.

• 👉 Discover Silver Neck
• 👉 Discover Silver Neck Cool