What Pillows are Best for Side Sleepers?

Side sleeping is a position that professionals have long recommended. Its upside is that it helps your body maintain a proper posture throughout the night and lets you wake up pain-free in the mornings. We know that morning body aches can slow you down and worsen your day.

Side sleepers experience a better and more restful night than those in other sleeping positions. Let's explore the dynamics of sleeping on your side by learning about the process, 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 a log—it doesn’t matter; a restful sleep is guaranteed. Side sleeping has many more benefits than just comfort. Sleeping on your side reduces snoring and the risks of sleep apnea.

It also reduces gastrointestinal issues such as heartburn, constipation, indigestion, and bloating. It is the most effective sleep position, with several benefits and the fewest 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 from chronic muscle 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 more quickly, creating an obstruction that can result in snoring. Sleeping on your side keeps your airways open, thus allowing you to breathe correctly without disturbing yourself or anyone sleeping with you at night.

Creates Digestive Balance

One's sleeping positions significantly affect the proper functioning of one’s digestive system. 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 experience the most uncomfortable time, which is beyond imagination. Back pain is quite joint during pregnancy, as carrying the weight of the fetus creates a lot of pressure on the back. Gynecologists recommend pregnant women sleep on their sides because, for one thing, it is very comfortable. In addition, it 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 to improve our cognitive reasoning, we must eliminate 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 preference, left-side sleeping is known to have the most benefits. It helps reduce the risk of sleep apnea and chronic pain in the lower back.

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. 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.

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, making sleeping more comfortable. 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 proper body posture. But sometimes, your mattress’s height may be higher, so a thick pillow might not be a good idea. A thinner pillow will be more comfortable, and any more space can be balanced by placing a rolled towel between the neck and the mattress.

Memory Foam Pillows

Usually, when you experience back pain, your lower back takes the hit. In such a scenario, memory foam pillows will be your wisest choice. Side and back sleepers can comfort themselves from a foam pillow's sturdy yet moldable support, keeping their head and neck at an appropriately balanced height.

Make sure to pick pillows with breathable layers of memory foam and 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 extra muscle stress 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 nightwear. This was done to keep you from turning over onto your back. A body pillow is a bolster-shaped cushion, a modern solution for the exact purpose. You can place it against your spine, and it will help you sleep on your side all night.

Side Sleepers Pillow

After learning all about side sleeping, you might be excited to get on right now! So many incredible options are available on the market, but not every pillow provides the comfort and support you need. No two people are the same, so 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 correctly supports the head and neck. Whether you are a side or back sleeper, Eli & Elm pillows are a chameleon! They will fit 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 of the right height and firmness will keep your hips parallel to one another, keep your back straight, and prevent undue stress on your legs and pelvis.

Final Thoughts

In summary, choosing the right pillow is crucial for maximizing side sleeping. This position offers numerous health benefits, including reduced back pain, improved digestion, and less snoring.

A pillow that supports your head, neck, and spine in proper alignment—whether it's memory foam, a body pillow, or a specially designed side sleeper pillow—can significantly enhance your sleep quality. With the right pillow, you'll enjoy a more restful night and feel refreshed and pain-free.

Sources:

Healthline: How to Sleep on Your Side Without Waking Up with a Sore Back or Neck