How to Sleep Correctly on Your Side
How well you sleep doesn't just depend on how dark your room is or how much smooth jazz you listen to before heading off to dreamland - it also depends on the position in which you rest your body.
If you're one of the millions of side sleepers, you can give yourself a pat on the back. You're doing something good for your digestion and circulation, and your partner can thank you for all the snoring-free nights.
But if you choose side sleeping over other sleeping positions , you may experience more heartburn and acid reflux, as well as localized pain between your head and feet. So how do you learn to sleep more restfully?
8 Tips for Side Sleepers
- Find the right mattress firmness
- Place a pillow between your knees
- Sleep on the left side
- Choose a supportive pillow for your head
- Aligning the spine
- Do morning stretching exercises
- Don't sleep on your arm
- Get more pillows
Is there a best side to sleep on? The answer is definitely yes! In many ways, side sleepers have it better than those who spend the night in other sleeping positions. But the benefits of side sleeping actually depend on which side you prefer.
We know it's not easy to make decisions when you're unconscious. But if you know how to sleep on your side correctly, you will enjoy more fulfilling sleep, more supple joints and muscles, and better health.
These tips for side sleepers are tried and tested and scientifically proven to help you get a good night's sleep. And they're so easy to implement, you can try them tonight.
1. Find the right mattress firmness
If you are a side sleeper and suffer from shoulder or arm pain while sleeping, you may need to adjust the firmness of your mattress 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, which puts the spine in a straight line. If your mattress is too firm, it will put pressure on your hips and shoulders, forcing your spine to bend. The result? You'll struggle with constant arm pain while sleeping, shoulder pain, and lower back pain.
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.
Pain in the legs and back is common among side sleepers because they do not have adequate 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 adopts a bent leg position all night long, which is bad for your joints.
Placing a pillow between your knees will point your hips in the right direction, reducing pressure on your back and your entire body. Something as simple as layering a pillow can provide almost instant pressure relief and help you get a sound night's sleep.
3. Sleep on your left side
Which side should you sleep on? Does that really matter? Yes. It's actually better to sleep on your left side because your organs are on that side.
The natural position of your stomach is on the left side. This stomach position allows your stomach to digest the food you eat more effectively and move it along in an orderly manner.
However, if you sleep on your right side, your nighttime snack will work against gravity and hinder digestion. This position is also the reason 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, just memorize the phrase: "left is right and right is wrong." This will put you on the right track to the best side sleeping position.
4. Choose a supportive pillow for your head
Many people wonder how to sleep on their side without suffering shoulder pain, and the answer has as much to do with your pillow as it does with your mattress. The correct pillow position, firmness and height are very important for side sleepers to achieve the perfect spinal alignment.
When you sleep on your side, your head tends to fall towards your shoulder and bed, and if you don't have a side sleeper pillow , your head will fall too far, forcing your neck and upper spine out of its natural position. This can also cause neck, shoulder and even jaw pain when you sleep on your side.
5. Aligning the spine
Your head position should be aligned with your spine and directly between your shoulders. To achieve this, you need a pillow that is both firm and conformable.
Those who suffer from acid reflux may be tempted to elevate their head with an extra pillow or two. While elevating your torso and head above your stomach may relieve heartburn symptoms, it will leave you with a serious pain in your neck the next morning. A better solution is to invest in a pillow that will prevent you from shifting your position in a direction that will worsen your symptoms. This way you can support your digestion while keeping your spine in a straight line.
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 adopt the classic fetal position, there is still a tendency to round the back and shoulders and curl up - especially on cold nights. While this isn't necessarily a bad thing, it can cause your joints and muscles to ache if you don't stretch properly after 8 hours.
If you struggle with pain during the day because you slept on your side, consider doing some stretching exercises in the morning. It doesn't have to be big exercises either. Simply stretch your arms toward the sky, try to touch your toes, and do some additional stretches for your back, neck, and hips.
Don't forget to stretch your arms too. If you have arm pain from sleeping on your side, it probably has something to do with the way your weight is distributed. Do a few extra stretches to increase blood flow and loosen up your joints.
7. Do not sleep on your arm.
Speaking of arms: One of the favorite positions of many side sleepers is the classic “arm under the pillow” position. It may feel so right, but it's oh-so-wrong. Arm sleeping can cause pain and numbness in the arm and shoulder, and the head and neck may not be properly aligned with the spine, causing further discomfort.
If you often sleep on your arm and suffer from sleepy hands or arm pain, the problem is probably with 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 falls too far down, your natural reaction is to prop it up with your arm.
Unfortunately, your arm is not the way to go. And it can actually make things worse. If your arm hurts after sleeping, it might be time to get a new pillow. When your head is properly supported, your arms are free to show your pillow some love (more on that in a moment).
8. Get more pillows
We know you're tired of hearing about pillows, but these fluffy mattress companions are side sleepers' ticket to dreamland. Pillows simply make side sleeping better. A good pillow under your head and one between your knees is just the start.
Wondering how to elevate your legs while sleeping on your side? How about a pillow? Need to prevent your arms from sagging on the mattress (a culprit for shoulder pain when side sleeping)? Grab a plush pillow and give it a hug. Do you want to know how to sleep on your side without your shoulder hurting? You guessed it - use a pillow!
Pillows can also help aspiring side sleepers avoid rolling onto their backs or stomachs during the night. Just reinforce yourself with a few pillows on each side and you won't roll during the night.
If you're looking for a great pillow to add to your pillow arsenal, consider a Gorilla Healthy pillow. It fits perfectly between your legs, under your head and in your arms. And with the open grid design, it won't 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 thing. Sleeping on your side can also help reduce snoring and the symptoms of sleep apnea. Doctors also recommend sleeping on your side over your back during pregnancy.
While this side position has many benefits, it is not perfect for everyone. The bad part of side sleeping is the paresthesia. You know it as the “pins and needles.” Every side sleeper has woken up with their arm completely numb, either from a lack of blood flow or from putting too much pressure on a nerve. Paresthesias are usually so disturbing that they even wake you from deep sleep. It's a scientific fact that you and your arm can't sleep at the same time.
Anyone who has a bad pillow, a bad mattress or a poorly fitting mattress topper also often suffers 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 to bed every night, consider some of these side sleeping tips.
