Side sleeping is a position that has been recommended by professionals for long now. The upside being it helps your body maintain a proper posture throughout the night and lets you wake up pain-free in the mornings. We know how morning body aches can slow you down and make the day worse. Side sleepers experience a better and restful night than compared to other sleeping positions. Let's get into the dynamics of sleeping on your side by getting to know the process a little better, its effects, and a sleep setup to keep things smooth at night!
Is Sleeping on Your Side Good?
Side Sleeping is such a comfortable position. More than half of the population sleeps on its side. You can curl up like a baby or lay like log, doesn’t matter, a restful is sleep is guaranteed. Side sleeping has many more benefits than just comfort. Sleeping on your side reduces snoring and risks of sleep apnea. It also reduces gastrointestinal issues such as heartburn, constipation, indigestion, and bloating. It is by far the most effective sleep position wich not has several benefits but also has the least downsides or health impacts.
Reduces Back Pain
A lot of people these days live in chronic pain which is highly influenced by their sleeping positions. Sleep positions such as sleeping on your stomach can create a lot of pressure on your back to support the rest of your body. Sleeping on your side, on the other, supports your head and neck well aligning your spine. This minimizes the stress on your back muscles thus allowing you to wake up pain free in the morning. A healthy sleep posture will keep you away chronic muscles issues as you age.
Minimizes the Risk of Sleep Apnea and Snoring
Snoring is triggered when you sleep on your back as it lets your tongue fall back into your throat much easily, creating an obstruction that can results snoring. Sleeping on your side keeps your airways open, thus allowing you to breathe properly without disturbing yourself or anyone sleeping with you, at night.
Creates Digestive Balance
The proper functioning of one’s digestive system is greatly affected by his sleeping positions. Lying on your stomach or back does not allow your body to release the gasses from your system entirely, which can easily lead to indigestion, heartburn, constipation, bloating and several other gastrointestinal problems. Side sleeping is very effective when it comes to keeping your tummy happy!
Comfortable During Pregnancy
Pregnant women go through the most uncomfortable time which is beyond imagination. Back pain is quite common during pregnancy as carrying the weight of fetus creates a lot of pressure on the back. Gynecologists recommend pregnant women to sleep on their side because for one thing it is very comfortable and for another improves blood flow between the heart, fetus, uterus, and kidneys, while keeping pressure off the liver.
Improves Mental Accuracy
Your brain processes a lot throughout the day. While some of it is vital, most of it is waste. Research has shown that in order to improve our cognitive reasoning we must get rid of the mental waste, most of which is done at night. The side sleeping position is quite the game changer in this field. It improves your brain’s effectiveness in removing such waste, more than the back or stomach sleep positions.
Which is the Best Side to Sleep ? Right or Left?
While a comfortable sleep position depends on your own preference, still left side sleeping is known to have the most benefits. It helps in reducing the risk of sleep apnea and chronic pain in the lower back.
Right Side
Sleeping on your right side can make you more susceptible to acid reflux and other gastrointestinal distress. Heartburn can also be a side effect of sleeping on your right side. This is because if there is any backup, inflammation or general discomfort in the area, sleeping on your right side inhibits the natural flow of your right intestine.
Left Side
Sleeping on your left side is usually recommended for side sleepers as it helps digestion and reduces heartburn. This happens because gastric fluids stay below the esophagus, which makes it more comfortable to sleep. Pregnant women, in general, are encouraged to sleep on their left side. This helps ensure that the uterus stays off of the liver.
Best Pillows for Side Sleepers
Side sleepers usually prefer a thicker pillow to fill the space between the neck and the mattress to maintain a proper body posture in bed. But sometimes your mattress’ height may be more and if such is the case, a thick pillow might not be a good idea. A thinner pillow will be more comfortable, any more space can be balanced by placing a rolled towel between the neck and the mattress.
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Memory Foam Pillows
Mostly when you experience back pain its your lower back that takes the hit. In such a scenario memory foam pillows will be your wisest choice. Side and back sleepers can get comfort from the sturdy yet moldable support of a foam pillow to keep their head and neck at an appropriately balanced height.
Make sure to pick the pillows that have breathable layers of memory foam and have cooling properties that offer as much support as needed to align your head and neck. Sleeping on your side with such pillows will significantly prevent that extra stress on your muscles and reduce back pain.
Body Pillow
You must have heard of the ancient technique of sewing a tennis ball onto the back of your pajamas or night wear. This was done to keep you from turning over onto your back. A body pillow is a bolster-shaped cushion, a modern solution to serve the exact purpose. You can place it against your spine and it will help you sleep on your side all night.
Side Sleepers Pillow
So after knowing all about side sleeping you might be excited to get yourself one, like right now! There are so many incredible options available in the market no doubt, but not every pillow will provide the kind of comfort and support you need. No two people are the same, then why keep the choices similar.
Eli & Elm has been crafting bedding products and promising comfort for many years. Our side sleeper pillow conforms to the shape of your body and supports the head and neck properly. Whether you are a side sleeper or a back sleeper, Eli & Elm pillows are a chameleon! They will fit to all your sleeping adjustments, leaving you well rested and pain free.
Bonus Tips
Hugging a pillow between your stacked legs stabilizes your body in a neutral position. For example, if you sleep with your left side against the mattress, the pillow prevents your right hip from rotating toward the bed.
A knee pillow with the right height and firmness will keep your hips parallel to one another, keeping your back straight and preventing undue stress on your legs and pelvis.
Sources:
Healthline: How to Sleep on Your Side Without Waking Up with a Sore Back or Neck
Nolah: What Type of Pillow Is Best for Side Sleepers?
Casper: Side Sleepers: A How-to Guide + Sleep Tips
