Quality sleep is important, but many side sleepers experience shoulder tension, hip issues, and tossed, restless nights. It is estimated that around 60% of adults are side sleepers, and side sleeping is the most common sleep position in the world.
Side sleeping has been considered a good sleep position helping reduce snoring, improving alignment of the spine, and helping stop sleep apnea; but sleeping on the wrong mattress or pillow could mean the next morning you wake up feeling sore instead of refreshed.
In the following brief guide, we will discuss the essentials of side sleeping, factors such as the right materials, position, and sleep practices that can increase your comfort and support. No matter if you have back pain, want a better sleep or have try to limit your sleep interruptions, the right setup can maximize your sleep.
buying pillows for side sleepers,Benefits of being a Side Sleeper
Sleeping on one side is more than a comfortable position, it has generally been accepted as the healthiest way to sleep. Studies show that more than half of adults around the world sleep on their side, and many health care providers espouse side sleeping as the best position for long-term health.
There are many benefits to side sleeping, from spinal alignment to heart health, the benefits abound. Let's explore the details of the benefits:
1. Better Spinal Alignment and Reduced Back Pain
There are many benefits to sleeping on your side, but one of the main advantages of side sleeping is how well it supports your spinal health. When you lie on your side, your spine, hips, and shoulders are naturally aligned and with the right pillow and mattress, side sleeping can reduce pressure points that often contribute to back and neck stiffness.
Poor spinal alignment during sleep and with sleep posture can lead to chronic pain, tension headaches, and nerve compression. A supportive pillow in between your knees will stop your hips from rotating forward and keep the spine in a perfectly neutral position.
2. Reduced Snoring and Sleep Apnea Relief
If you or your partner have snoring problems, side sleeping could help. When you sleep on your back, the tongue and soft tissues of the throat fall backward, partially obstructing the airway. In contrast, side sleeping keeps the airway open, thereby creating less vibration and noise.
Snoring has more detrimental effects than just disruption and could also indicate sleep apnea, a condition marked by cessation and restart of breathing throughout the night. The American Academy of Sleep Medicine, states that side sleeping may be an effective treatment for mild to moderate obstructive sleep apnea.
3. Improved Digestion and Reduced Acid Reflux
Sleeping on your left side is great for digestion. Because digestion is aided by gravity pushing food and waste through the intestines, lying on any side instead of your back can help the digestion process. Lying on your left side allows gravity to keep your stomach and esophagus in proper order, reducing acid reflux and heartburn.
Chronic acid reflux can impair sleep and cause increasing damage to the esophagus over time. A study published in the Journal of Clinical Gastroenterology stated that individuals sleeping on their left side suffer the least from acid reflux symptoms. The individuals sleeping on the right side or on their back experienced the most.
4. Enhanced Heart Health and Circulation
When one sleeps on their side, especially on their left side, they relieve pressure from the heart by benefitting from the force of gravity to promote blood flow. When sleeping on their side, the body also pumps blood better, making it a great position for those with high blood pressure or cardiovascular conditions.
Good circulation means that oxygen and nutrients can get to the organs that need them, and waste and toxins are removed. The left side is recommended by doctors for pregnant women to optimize blood flow to the placenta in support of the baby's growth.
5. Enhanced Heart Health and Circulation
This is a lesser-known, but long-term benefit. The Journal of Neuroscience published a study that found side sleeping can help the "glymphatic system" in the brain function more efficiently. The glymphatic system clears out waste, including beta-amyloid, a protein associated with Alzheimer's disease.
An efficient waste clearance process can lead to lowered risk of neurological diseases and increased functioning ability. Side sleepers appear to have better input and retrieval ability than back or stomach sleepers.
6. Enhanced Heart Health and Circulation
Not only is side sleeping comfortable for most pregnant women, but it is often recommended by health care providers too. Sleeping on your left side increases blood flow to your uterus, kidneys and fetus and reduce the pressure on your liver.
Sleeping on your side also prevents the weight of your uterus from pressing on your spine and major blood vessels. Better circulation means more oxygen and fluids for the baby. You can also place a pillow between your knees or underneath your belly for additional support to improve rest while sleeping on the side.
Left or Right: Which Side is Better?
Both sides can be beneficial for sleep, but many experts say the left side sleeps are generally healthier, especially related to digestion, heart function and circulation. In turn, the right side provides some benefits and is not harmful for the majority of people.
Sleeping on the Left Side
Digestion: Gravity helps aid the movement of food through the intestines better and decreases your likeliness of acid reflux.
Heart Health: Gives the heart the least amount of pressure while sleeping on the side, in addition, allows better circulation; it is especially necessary for pregnant women.
Brain Health: Some studies have noted improved glymphatic drainage (the brain’s waste removal) by sleeping on the left side, which can decrease risk for neurological disease.
Sleeping on the Right Side
Comfort: May help relieve discomfort for people suffering with some heart conditions, as lying on the left side may provide excessive weight or pressure in the center of the chest.
Acid Reflux: While the left side is generally recommended, some may find it more comfortable to sleep on their right side in situations where they can avoid reflux.
Variety: Sleeping on alternating sides can help minimize soreness, wrinkles, or uneven pressure for the muscles and joints.
How Does a Pillow Improve Sleep Quality for Side Sleepers?
For side sleeping, the type of pillow is not simply about comfort, but is crucial for support and future health. Side sleepers require more padding because there is a greater gap between the head, neck, and shoulder compared to back or stomach sleepers. If this gap is not filled while sleeping, the spine can fall out of alignment and can lead to neck stiffness, shoulder pain, or even headaches.
A side sleeper pillow is constructed to have the right height (or loft) and firmness to keep the head aligned with the spine — This neutral alignment alleviates pressure on the cervical spine and relaxes the shoulders. Eventually, it will improve posture over time and help to avoid experiencing chronic pain.
Many people want to know the best side sleeper pillow because not all pillows are the same. Popular pillows include memory foam pillows, latex pillows, and contour pillows, which mold to the shape of the body, offering consistent support throughout the night.
Additionally, side sleeper pillows also provide some firmness, so they won't sink too deep but will have plush comfort. If you are buying pillows for side sleepers, you should also think about things like cooling materials, hypoallergenic covers, or ergonomic designs.
These might seem minor features to consider, but they can greatly impact sleep quality, especially for those who suffer from problems with overheating, allergies, or sensitive skin.
Side Sleeping During Pregnancy
Experiencing pregnancy entails a number of physical changes to your body, not to mention a significant change in sleeping styles. Most doctors and sleep experts advocate side sleeping, especially sleeping on your left side, during pregnancy to make you and your baby as comfortable as possible with the greatest health benefits.
Why Side Sleeping Matters in Pregnancy?
As the baby continues to grow, the uterus will expand and begin to exert pressure on many areas of your body like the back muscles, spine, and blood vessels. Sleeping on your back may exacerbate some of that pressure and can even decrease blood circulation, resulting in dizziness or discomfort. Sleeping on your side can relieve some of that pressure and is a healthier position for resting.
Benefits of Left-Side Sleeping for Expectant Mothers
Better Blood Circulation: Sleeping on the left side enhances blood supply to the heart, uterus, and kidneys for better delivery of oxygen and nutrients to the baby.
Reduced Pressure on the Liver: Because the liver lies on the right side of the body, sleeping to the left side prevents the uterus from compressing it.
Reduction of Swelling: Sleeping on your left side helps to improve your kidneys' functioning, which will decrease the swelling in your feet, ankles, and hands-a common pregnancy symptom.
Improved Digestion & Less Heartburn: On your left side, you have gravity on your side, which makes digesting easier and reduces the chance of having nighttime acid reflux.
Practical Tips for Comfortable Side Sleeping While Pregnant
- Using a pillow between your knees to keep the hips in alignment can help alleviate back strain.
- A body pillow or pregnancy pillow can provide additional support for the belly and back.
- If it's comfortable, be sure to always have a slight tilt toward the left side for the best circulation.
- If you are starting to feel sore, then change sides, but always eventually return to the left when you want the maximum comfort.
Is right-side sleeping dangerous?
Generally speaking, sleeping on the right side is okay. It may not be as great as left-side sleeping because it puts additional pressure on the liver and somewhat affects your circulation. Most doctors will agree that you just want to definitively avoid flat-on-your-back sleeping in your later pregnancy because of the restriction of blood flow.
Tips for Side Sleepers to Improve Sleep Quality
While side sleeping can be a good position for you, it can also lead to discomfort, soreness and poor quality sleep if you don’t make the changes necessary to your sleep habit.
With some relatively small changes to your sleeping setup and habits, you can turn those nights of sleep into deeper sleep and restorative sleep. Here are the best side sleeping tips:
- Choose a pillow of medium to firm with enough loft to keep your neck and spine aligned.
- Use a smaller pillow between your knees to help release hip and lower back stress.
- Select a medium-firm mattress that supports the spine with some cushioning under shoulders and hips.
- Consider a body pillow to help support your arms, shoulders and hips.
- Try to keep your knees lightly bent in a relaxed fetal position (Try not to curl up too tightly).
- Consider switching sides or rolling from left to right periodically to prevent stiffness and uneven pressure spots.
- Position your shoulder slightly forward to reduce shoulder pressure and discomfort.
- Choose bedding that breathes well, and cooling pillows to avoid overheating.
- Do mild stretching just before bed to help all the shoulders, hips, and back muscles to relax.
Final Thoughts
Sleeping on one's side is the most common sleeping position, and also one of the healthiest sleeping positions, although it greatly depends on one factor - the comfort of the sleeping arrangement. With a poor sleeping arrangement, a side sleeper will experience shoulder pain, hip strain, and even restless nights.
By selecting a supportive pillow, a firm mattress, and good sleeping posture, side sleepers can improve spinal alignment and circulation and mitigate snoring and reflux. With just a few tweaks, sleeping to the side can transition from a simple habit to a potent way to access deeper and more restorative sleep.
