Side sleeping is probably the most common, and natural sleep position offers many health benefits. However, the question here is, what side are you sleeping on? This includes left or right because the two have different body talk concerning each other.
It has been observed that both are healthier in some aspects compared to the other side. Sleeping on each side has various benefits, according to every need, like improving your digestive system, reducing heartburn, and supporting the heart and spine. We break down the benefits of sleeping on the side so that you can choose the best position for a restful and rejuvenating night's sleep.
Is Side Sleeping Good?
Side sleeping is the healthiest because it usually maintains a better spinal curve, reduces snoring, and improves blood circulation. Compared to the tendency of back sleeping to worsen apnea or induce some form of back pain or the strain on the neck and spine that stomach sleeping causes, side sleeping usually keeps the airways open and alleviates pressure in internal organs.
About 60-70% of people prefer sleeping on their sides because it is more comfortable and healthy, including better digestion and less heartburn, especially when lying on the left side. Most people are generally best suited to sleeping on their sides for general comfort and health.
Right Side Sleeping: Benefits, Pros, and Cons
Sleeping on the right side is good for your health, but there are a few disadvantages to this sleeping position. Knowing how your body reacts to this position can determine whether it suits your needs.
How Right Side Sleeping Helps Your Body
Improves Digestion
Sleeping on your right side can stimulate digestion, though not as potently as on the left. However, when sleeping on your right, gravity assists in moving food from the stomach into the intestines, making it easier to digest foods. It also helps relieve acid reflux in some users, though most people report that sleeping on the left side is better for combating acid reflux.
Promotes Heart Health
Right-side sleep reduces pressure on the heart compared to sleeping on the left, where the left lung is known to exert pressure on the heart. This lessens the stress on the heart, which is why it is preferred for most people with heart conditions.
Reduces Pressure on the Spine
When lying on the right side, you tend to preserve your natural curvature of the spine, making your body more aligned and less prone to back pain. However, a good pillow and mattress support are necessary to avoid neck and back stress.
Relieves Pressure on the Liver
Unlike the left side, where the liver can be compressed against the diaphragm, sleeping on the right side can relieve pressure on the liver and improve its function.
Pros of Right-Side Sleeping
Improved heart function: It may help relieve the pressure on the heart, especially for those with heart failure.
Reduced pressure on the liver: Sleeping on the right reduces pressure, improving blood flow and proper liver functioning.
Spinal alignment: Some people can sleep on the right side, which helps to position the spine well, primarily if one cannot lie comfortably on the left side.
Eases snoring: Like in all other side sleeping positions, it reduces snoring on the back. It aids in keeping the airway open.
Cons of Right-Side Sleeping
May worsen acid reflux: Sleeping on the right side may also irritate, especially in those suffering from GERD or gastroesophageal reflux disease. Your stomach is slightly positioned above the esophagus, allowing acidity to come up more effortlessly than sleeping on the left side.
Can strain the shoulder and hip: Increased pressure from lying on a particular side, mainly without good pillow support, can cause significant stress to the shoulder, arm, and hip that you are resting upon and lead to stiffness and discomfort.
Less effective for lymphatic drainage: Left-side sleeping benefits in lymphatic drainage and spleen optimum functions. This right-side sleeping position might not have an equal or close benefit as the previous case.
Who Should Prefer Right Side Sleeping?
People with heart conditions: Right-side sleeping can help patients with several heart conditions by preventing excess pressure on the heart and thus improving circulation in some instances.
People with shoulder pain: If the left shoulder is preferred when lying down, sleeping on the right side may exacerbate the pressure or discomfort or enable the patient's left shoulder to relax in its neutral position.
People without acid reflux: If you do not have GERD or acid reflux, right-side sleeping can be a comfortable way to rest and keep your spine aligned without exacerbating digestive issues.
Pregnant individuals (with guidance): Although left-side sleeping is always recommended during pregnancy to improve circulation, many women simply prefer the comfort of sleeping on their right side, especially in their final months of pregnancy. Again, as with all these recommendations, talk to your doctor for personalized advice.
Left Side Sleeping: Benefits, Pros, and Cons
Left-side sleeping is reported to be one of the healthiest sleep positions for many reasons. It's said to be good for digestion and heart health while relieving discomfort. However, as with all other sleep positions, there are weaknesses, too, and thus, who can best benefit from it should be understood.
How Left-Side Sleeping Helps Your Body
Improved Digestion
One prominent benefit of sleeping on the left side is that it helps develop digestive health. This bodily position facilitates food flowing from the stomach into the intestines since the stomach has an inherent ‘S’ form. Also, there are fewer chances for acid reflux or heartburn since the stomach lies below the esophagus; hence, stomach acid tends to become difficult to reach up and enter the trachea.
Better Heart Health
Left-side sleeping reduces the compression of the heart from pressure, which is very helpful in heart conditions. Thanks to the sleeping position of the left side, circulation is also improved in the system, as the blood has unrestricted flow throughout the body parts.
Lymphatic Drainage and Organ Health
Left-side sleeping promotes lymphatic drainage since your body will have lymph nodes working efficiently. The spleen, an organ on the left side, benefits from this position since it cleans blood and helps the body detoxify. This sleeping position can thereby improve the detoxification process and boost immune health.
Spinal Alignment
Sleeping on the left side helps promote better alignment with the spine because this tends to place the spine more nearly in a neutral position, thus not putting so much pressure on the back or neck, which might benefit patients with chronic back pain or discomfort.
Pros of Left Side Sleeping
Reduces acid reflux and heartburn: It will help keep stomach acid in place, thus reducing symptoms of acid reflux and heartburn.
Supports better digestion: Gravity makes the food from the stomach pass to the intestines more efficiently.
Improves heart health: Reduces pressure on the heart and promotes better blood circulation.
Enhances lymphatic function: The left side benefits the spleen and lymphatic drainage. Hence, it improves detoxification.
Eases back and neck pain: It keeps the spine properly aligned and helps reduce pressure on the back, alleviating back pain.
Cons of Left Side Sleeping
Can put pressure on the stomach: For some, lying on the left side can cause slight discomfort in the stomach or digestive system because of pressure from the sleeping position.
Shoulder or hip pain: Long-term sleeping on the side can cause pressure on the shoulder or hip where you are lying on a particular side, causing pain or stiffness.
Not ideal for pregnant individuals later in pregnancy: While the left side is preferred during pregnancy, back and right sleeping are favored later since a growing uterus takes up a better position.
Who Should Prefer Left Side Sleeping?
People with acid reflux or GERD: If you have acid reflux or heartburn, the best sleeping position is on the left side. It can help ease symptoms and aid in better digestion.
People with heart conditions: If you sleep on your left side, there is less pressure on the heart, and therefore, blood flow is eased. This is very advisable for patients who come to the doctor with diagnoses of heart disease or failure.
Pregnant women: Pregnant women often say that sleeping on the left side is recommended during pregnancy. This enhances the blood supply to the uterus, thus ensuring better oxygenation and the baby's intake of essential nutrients.
People with back pain: Resting on the left side can help keep your spine aligned properly, which may help reduce pressure in your lower back and relieve chronic back pain or sciatica.
What Type of Pillow Should You Use for Side Sleeping?
For side sleepers, the pillow must be the right side sleeper pillow to maintain proper alignment of the neck and spine. A good side sleeping pillow should be of medium to high loft to fill the gap between your head and the mattress so your neck is properly supported. A memory foam pillow is a firmer pillow, thus ideal for molding your head and neck while reducing pressure on the shoulder.
So avoid soft or flat pillows. You may end up arching your neck down from your head, which can cause discomfort or pain. Using an ergonomic side sleeping pillow or a contour pillow may facilitate additional spine alignment, which supports sleeping.
Final Thoughts
Both left- and right-side sleeping has advantages, though only the position that suits you is ideal. The most significant benefits of sleeping on the left side are digestive health, heart health, and lymphatic drainage. Thus, it is the best position for acid reflux, heart condition, or back pain. It also helps those who suffer from some heart conditions and those who want to reduce the pressure on their liver and spine. For acid reflux, it is not that effective.
The best sleeping position may vary, but it must facilitate comfort, support proper spine alignment, and consider each person's health needs. Your choices may be either side, but having the right pillows, mattresses, and other supports will help minimize discomfort while sleeping comfortably through one night. Identify areas of your body that cause pain and consult your medical professional for advice as needed.
