Everything You Need to Know as a Side Sleeper

Almost 60% of adults sleep on their side, and side sleeping is the most common sleep position in the entire world. Experts frequently recommend side sleeping for spinal alignment, breathing, and even brain health—some studies suggest side sleeping might help clear out toxins that are linked to neurological disease.

But it can also lead to shoulder pain, hip pain, or a restless night without the right mattress, pillow and body position. In this article, we'll discuss which side to sleep on, the benefits and downsides of side sleeping, and more tips on how to get the most out of sleeping on your side.

How is being a Side Sleeper Beneficial for you?

Sleeping on your side is not only comfortable, it's one of the healthiest ways to sleep. In fact, surveys show that around 60% of adults sleep on their side, and health professionals recommend it as a long-term sleeping position for health.

While side sleeping has many benefits, such as reduced back pain and better circulation, it has so many advantages related to all-around health.

1. Promotes Spinal Alignment and Reduces Pain

Sleeping on your side with the right pillow and mattress allows your spine, shoulders, and hips to find a natural alignment. This neutral position takes weight and strain off of your back and neck, relieving stiffness and decreasing the likelihood of developing chronic pain over time.

Also, using a small pillow between your knees will stabilize your hips even more and prevent them from twisting, which can be very useful for side sleepers who suffer from lower back pain.

2. Reduces Snoring and Helps with Sleep Apnea

Additionally, side sleeping allows you to keep the airway open, as the tongue and soft tissues will not be able to collapse backward into the throat. This position will not only decrease snoring but can also help alleviate the symptoms of mild to moderate obstructive sleep apnea.

Sleeping on your side may be one of the most effective non-invasive approaches to increasing airflow at night, according to the American Academy of Sleep Medicine.

3. Improves Digestion and Reduces Acid Reflux

There are specific digestive benefits to sleeping on the left side. When lying on the left side, gravity helps food pass from the stomach into the intestines, which can help minimize the chances of acid reflux and heartburn.

According to a study in the Journal of Clinical Gastroenterology, people who sleep on the left side have fewer episodes of acid reflux than those sleeping on their back or on their right side.

4. Supports Heart Health and Circulation

Side sleeping, especially on the left side, minimizes pressure on the heart and can improve blood flow and circulation, which is advantageous for those who have high blood pressure or cardiovascular problems.

Good circulation helps ensure that vital organs get oxygen and nutrients, while also removing toxins effectively. Left-side sleeping is often recommended for pregnant women, as it optimizes blood supply to the placenta and baby grows well.

5. Boosts Brain Health

A Journal of Neuroscience article found that sleeping on your side may improve the functionality of the brain's glymphatic system—the system that clears toxic debris from the brain, like beta-amyloid proteins that can contribute to Alzheimer's disease.

This means that side sleepers may have an edge over back and stomach sleepers when it comes to protecting their cognitive health in the long term.

6. Provides Comfort During Pregnancy

Typical guidance recommends expecting mothers to sleep on their side—preferably the left side. It relieves pressure from the uterus on the spine and major blood vessels, promotes improved blood flow to the kidneys, and the ultimate oxygen and nutrients to the baby as a result of improved circulation.

Using either a body pillow or a pillow between your knees may be beneficial for support while sleeping on your side.

Left Side Sleeping vs. Right Side Sleeping

Side Sleeping Positions

Side sleeping isn't an exclusive profile; there are minor variations which have their own advantages and disadvantages. These positions may help you chose which position will best support your comfort and health.

1. Fetal Position – This is the most ubiquitous position for people who sleep on their side, with one's knees tucked to their chest. It feels comfortable, minimizes snoring, and is recommended for pregnant women. However, curling into a tight ball may restrict breathing and allow strain in the back.

2. Log Position – In this position, you lie on your side in a straight line with your arms resting close to your body. This can naturally allow your spine to be in alignment, however it may cause strain on your shoulders if your mattress is not supportive.

3. Yearner Position – This position is similar to the log position, except that the arms are stretched forward out. It can relieve pressure on the low back and feel comfortable for many, however if positioned incorrectly may sometimes restrict circulation in the arms.

4. Pillow-Supported Position – Using a pillow between the knees or hugging a body pillow will create better spinal alignment, decrease hip and back pain, and is very helpful during pregnancy.

How to Sleep Comfortably on Your Side?

Sleeping on your side is one of the healthiest positions, but finding the right set-up can take time and adjustment. With just a few simple adjustments you can decrease external strain, improve alignment, and reach deep rest more quickly. Here’s how:

1. Select the right pillow: A medium-firm pillow with enough loft to keep your head and neck in line with your spine is ideal. You might consider using a knee pillow to reduce hip pressure as well.

2. Select a supportive mattress: A medium-firm mattress that offers some cushioning at the shoulders and hips will usually offer the most support, with less sinking at the shoulders and hips to decrease pressure points.

3. Utilize a body pillow: Hugging a long pillow will help support your arms and shoulders and stabilize your hips and spine.

4. Mind your posture: In a relaxed fetal position hints at slight bending at the knees and limiting curling. This can take strain off of the back.

5. Decrease shoulder pressure: Attempt to position your bottom shoulder slightly forward instead of directly under your body to avoid numbness or pain.

6. Alternate sides: Switching between the left and right prevents stiffness and wrinkles and prevents uneven strain on the muscles and joints.

7. Stretch before bed: Gentle stretches for the back, hips and shoulders can release tension and prepare the body for sleep.

8. Keep cool: Selecting breathable bedding and cooling pillows can eliminate the feeling of overheating throughout the night.

Best Pillows for Side Sleepers

Memory Foam (Solid or Shredded) These pillows mold to the shapes of your head and neck to facilitate spinal alignment. Memory foam pillows are solid and retains its shape, while shredded offers better breathability and a certain measure of adjustability.

Latex (Natural or Talalay/Dunlop) Provides responsive comfort and support with a springy feel. Excellent at keeping its shape, good for supporting neck and spine alignment, while remaining breathable.

Buckwheat Hulls Provides firm support that can be molded to your shape with excellent breathability. It can be adjusted for loft and firmness by adding or removing hulls.

Feather or Down (and alternatives) Soft, breathable, and if you're lucky, supportive, but only if loft is high enough to keep alignment. Down alternatives can eliminate allergens and provide an inexpensive option.

Adjustable Pillows It can be adjusted by adding or removing pillow fillings (foam, fiber, etc.) allowing the user to customize loft and firmness adjustments to their body. Greatly customizable adjustable pillows can be adjusted to various sleep positions.

Ergonomic Shapes (Contour, Crescent, Gusseted, Body Shapes) Designed specifically for side sleeping: the shapes cradle the neck, create space for the shoulder, or supports more of the body for better alignment and support. Side sleeper pillows are a good option, they re made keeping in mind the needs and struggles of side sleepers.

Contour or Crescent: supports the curve between the head, neck, and shoulder.

Gusseted: gives a firmer structure and raised edge for flattening.

Body Pillow: Long pillow that assists with hip and spine support, usually known as pregnancy pillow or full-body pillow.

Risks of Side Sleeping

Although side sleeping is believed to be one of the safest sleep positions, it is not without its risks. Long-term side sleeping can create specific issues based on mattress, pillow and body awareness and position.

Shoulder Pain and Stiffness – Lying on one side might lead to shoulder pain by causing soreness, stiffness, and nerve compression. Over time, you may notice tingling and numbness in the arms.

Hip and Lower Back Issues – The hips bear a lot of our weight lying sideways, and not having a supportive mattress or pillow between our knees creates misalignment in the hips and eventually discomfort in the lower back.

Facial Wrinkles and Skin Compression – Pressing the same side of our face against a pillow every night compacts the face, which may lead to fine lines and wrinkles, as well as a physical reaction of irritated skin.

Decreased Blood Flow and Pressure on Nerves – Lying on a side for extended periods daily can create diminished circulation in the arms and legs, resulting in temporary tingling and numbness due to pressure on nerves.

Asymmetry Over Time – If we regularly and consistently sleep on one side, we create asymmetrical strain to the muscles, shoulders, and posture that can lead to imbalances or chronic pain.

Pregnancy Considerations – Even though left-side sleeping is recommended during pregnancy, sleeping on your right side for an extended period may apply pressure to the liver and doesn't allow optimal circulation for mother and baby.

Final Thoughts

Side sleeping is a popular and healthy sleep position that has many health benefits including proper alignment of the spine, better heart health, reduced snoring, and improved digestion. However, side sleeping can cause shoulder pain, hip pressure, or restricted blood flow without the proper support.

Assessing how to choose a medium-firm mattress, a side sleeper pillow and your pillows for your knees will significantly lower the chances of discomfort and maximize comfort levels! With the proper set-up, side sleepers have the ability to wake-up refreshed, pain-free and ready to face the day!