Side Sleepers: A How-To Guide

Sleep – a vital necessity that all too often becomes a challenge in our fast-paced lives. Too many adults, estimated to be one in three, don’t get enough sleep, leading to numerous health and productivity issues.

That’s where sleeping positions come into play, particularly side sleeping – the most common posture adopted by humans and animals alike. This position, favored by approximately 74% of people, according to a study by Anna’s Linens’ Research Department, has a host of benefits. However, it’s not without its pitfalls.

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Here’s everything —- the science of side sleeping, its pros and cons, how to optimize it for the best sleep experience, and much more —- you need to know about side sleeping.

Best Amerisleep Mattresses for Side Sleeping

“Side sleepers should opt for a medium-feel mattress that conforms to the body’s natural curve while supporting the spine. The right pillow height is also crucial to maintain neck alignment,” notes Dr. Devon Hoffman.

Science of Side Sleeping

Sleeping on your side can greatly impact the body’s biomechanics. For example, when you lie on your side, your hips and shoulders bear the bulk of your body weight. This distribution can be an advantage, reducing the pressure that’s typically placed on the back and tailbone when sleeping on your back.

The spine’s positioning plays a crucial role in maintaining your overall comfort during sleep. In the side-sleeping position, the alignment of the spine remains neutral, meaning it preserves its natural, slight ‘S’ curve. This neutrality is essential to prevent unnatural bending or twisting, which could otherwise lead to morning stiffness or aches.

Side position allows for relaxation of muscles across your body, reducing tension that could otherwise accumulate from stress or physical exertion throughout the day. Your neck and lower back muscles, in particular, can rest in a more natural position, potentially reducing the risk of conditions like tension headaches or sciatica.

When sleeping on side position, your joints, particularly your shoulders and hips, are less constrained when you’re a side sleeper. Sleeping on your side can relieve pressure points, lessening the chance of discomfort or numbness during the night or upon waking.

In terms of organ positioning, while side sleeping, the body’s organs can rest comfortably with minimal pressure or strain. The gravitational pull also impacts the positioning and tension of the internal organs, possibly contributing to more efficient digestion and waste removal.

“Both sleeping posture and preferred sleeping posture impact sleep and brain activity during sleep,” says Dr. Nayantara Santhi. “There is evidence for changing activity patterns that occur concurrently with changes in posture during sleep. For example, a supine posture activates some brain areas more than a lateral posture.”

“More importantly, emerging evidence shows that it’s not just a sleeping posture but also our preferred sleeping posture plays a role in changing brain activity during the various stages of sleep.”

Pros and Cons of Side Sleeping

Side sleeping, like any sleeping position, has its pros and cons. While a mattress for side sleeping can maximize pros and minimize cons, it’s worth understanding these to make the most of this posture. Let’s discuss them:

Pros of Side Sleeping:

• Reduced Snoring and Obstructive Sleep Apnea: Side sleeping is a common anti-snoring treatment Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source to reduce sleep apnea symptoms. When you sleep on your side, your airways are less likely to get blocked, reducing Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the severity of snoring and escalating sleep apnea symptoms.
• Improved Brain Health: Side sleeping may help Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source clear brain waste more efficiently, potentially reducing the risk of neurodegenerative diseases.
• Aids Digestion: Sleeping, particularly on the left side, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source aids digestion by utilizing gravity to expedite waste processing.
• Beneficial for Pregnant Women: For pregnant women, side sleeping, especially on the left, increases circulation to the heart, benefiting both mom and baby.

Cons of Side Sleeping:

• Shoulder and Neck Pain: Side sleepers can experience discomfort or pain in the neck and shoulders due to increased pressure and improper alignment.
• Wrinkles: There is some evidence Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source suggesting that consistently sleeping on one side can lead to facial wrinkles due to the pressure applied on the skin.
• Restricted Blood Flow: If not properly supported, sleeping on your side can put pressure on your arm and cut off circulation, causing numbness in the hands or arms, otherwise known as that “pins and needles” feeling.
• Increased Pressure on Organs: Depending on the side you sleep on, you can put pressure on vital organs like the liver, lungs, or stomach.

Side Sleeper Positions

Side sleeping is a general term that encompasses a few specific positions. The way you position your body can greatly influence your comfort level and the quality of your sleep. Here are the most common side-sleeping positions:

1. Fetal Position: Named for its similarity to how a fetus positions itself in the womb, this is the most popular side-sleeping position. It involves curling your legs towards your chest and tucking your chin down. This position is excellent for reducing snoring but be careful not to curl up too tightly, which could restrict breathing or cause discomfort.
2. Log Position: In this position, a sleeper lies on their side with both arms down by their side. It’s a great position for spinal alignment, but it can sometimes lead to arm numbness due to the weight of the head.
3. Yearner Position: This is when a person sleeps on their side but stretches out both arms in front. It can be a comfortable position for many, but it has the potential to lead to shoulder pain discomfort due to the arms’ extended position.
4. Pillow-Support Position: This involves hugging a large body pillow or placing one between your knees while side sleeping. This can help maintain spinal alignment, reduce pressure points and enhance your overall comfort.

While all these positions have their pros and cons, the most important factor is maintaining a good spinal alignment. This ensures the pressure is evenly distributed, preventing unnecessary strain on your back, neck, or shoulders.

Experiment with these positions and find out what works best for you. Remember, comfort is key when it comes to quality sleep.

Best Side: Left vs Right

Choosing to sleep on your side is one thing, but deciding on which side to sleep is another. While both the left and right sides offer their own unique advantages, some research suggests one might be marginally better than the other.

Sleeping on Your Left Side:

Left-side sleeping holds many benefits, especially for those suffering from gastroesophageal reflux disease (GERD). Sleeping on the left side can reduce acid reflux symptoms, which often worsen when lying down. This is due to the positioning of the stomach and esophagus; when you lie on your left side, stomach acid is less likely to flow back into the esophagus.

The process of digestion can actually be facilitated Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source by lying on the left side. This positioning allows food waste to move more easily from the large intestine into the descending colon. Quality sleep is also important, as sleep deprivation affects digestion. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source

Left-side sleeping also benefits pregnant women. The American Pregnancy Association recommends Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source this position as it improves circulation to the heart, delivering optimal blood flow to both the mother and the baby. Research also indicates Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that sleeping on one’s back may be linked to a higher risk of stillbirth and having smaller babies after 28 weeks of pregnancy compared to sleeping on one’s left-hand side.

Moreover, researchers at Stony Brook University found that sleeping on the left side can help the brain filter out waste and harmful chemicals more effectively, potentially reducing Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the risk of Alzheimer's Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and Parkinson's Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source diseases.

Sleeping on Your Right Side:

Right-side sleeping has its own merits. It can reduce pressure on the heart, benefitting those with certain heart conditions. However, it can potentially exacerbate acid reflux symptoms due to the stomach’s positioning.

For people with chronic obstructive pulmonary disease (COPD) Verified Source Centers for Disease Control and Prevention (CDC) The United States’ health protection agency that defends against dangers to health and safety. View source and similar conditions, sleeping on the right side can alleviate symptoms by reducing pressure on the lungs.

The way we sleep can affect how waste products are cleared from our brains. The position we sleep in can influence blood flow and pressure in our brain, which may be linked to conditions like dementia. Research suggests Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that sleeping on our right side seems to be the best for clearing waste from the brain compared to sleeping on our back or stomach.

While these benefits are well-documented, it’s crucial to listen to your body. Each person is unique, and the best sleep position ultimately depends on individual comfort and personal health conditions.

Other Health Aspects of Side Sleeping

Beyond its influence on improving sleep quality, side sleeping may also benefit overall health in ways you may not have considered.

For example, what about sleep's effect Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source on respiratory health. By opening the airways and improving circulation, side sleeping can help Verified Source Cleveland Clinic Ranked #2 hospital by U.S. News & World Report and one of the largest academic medical centers in America. The Cleveland Clinic serves patients from all over the world. View source alleviate symptoms of conditions like chronic obstructive pulmonary disease (COPD) and other respiratory ailments.

Additionally, side sleeping could potentially play a role in weight management. A study suggests Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that the vagus nerve, responsible for regulating the body’s digestive system, functions better when you sleep on your right side. This could potentially lead to better metabolism and, over time, aid in maintaining a healthy weight.

Side sleeping has also been tied to good heart health. One study suggests Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source that side sleeping after a heart transplant can be good for heart rate variability.

Furthermore, researchers have found that left-side sleeping can be beneficial for your lymphatic system. The lymphatic system, an essential part of the immune system, drains into the thoracic duct located on the left side. By sleeping on your left side, you may aid your body in eliminating waste and toxins more effectively.

Transitioning to Side Sleeping

Transitioning to a side sleeping position can greatly enhance your quality of sleep, especially if you’re currently a back or stomach sleeper. However, this can sometimes be challenging as old or bad sleep habits are hard to break. Here are some tips to ease the transition:

• Use Pillows for Support: A body pillow can be a great aid in transitioning to side sleeping, especially if you are pregnant. Try hugging a pillow or placing one between your knees to maintain alignment and prevent you from rolling onto your stomach or back.
• Progressive Adjustments: Don’t rush the transition. Start by spending portions of the night on your side, gradually increasing this time as you grow more comfortable.
• Sleeping Aids: Consider using specialized products like positional sleep devices or side sleeping backpacks that discourage back sleeping.
• Correct Bedding: Ensure you have the right pillow for neck support as a side sleeper. You may also need to evaluate your mattress’s firmness – side sleepers often need a medium-firm mattress to support the natural curvature of the body while providing adequate cushioning.
• Combat Wrinkles: If you want to minimize the risk of wrinkles developing from side sleeping, consider a nighttime skin routine.
• Patience and Consistency: Good sleep habits take time to form. You may not notice immediate improvements in your sleep, but with patience and consistency, you’ll gradually accustom your body to the side sleeping position.

In a nutshell, making the switch to side sleeping requires patience, the right tools, and consistency. Listen to your body and adjust accordingly.

Your Sleep Environment

Creating an optimal environment for sleep is just as critical as your sleeping position. Here’s how you can optimize your sleep environment for a better night’s rest:

• Invest in a Quality Mattress and Pillow: Your mattress and pillow play a crucial role in providing the support and comfort necessary for good sleep. Side sleepers typically benefit from a medium-firm mattress and a firm, high pillow for side sleeping that helps maintain spinal alignment for a good night’s sleep.
• Regulate Room Temperature: A cooler room, typically between 60-67 degrees Fahrenheit (15-19 degrees Celsius), helps signal to your body that it’s time to sleep. An overly warm room, above the temperature for sleep, can disrupt your body’s natural dip in temperature that occurs during sleep, leading to restless nights.
• Control Light Exposure: Our bodies rely on light cues to regulate sleep and wake cycles. Make sure your room is dark at night. Consider using blackout curtains or a sleep mask. Similarly, blue light from electronic devices can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens in the hour before bedtime or use a blue light filter.
• Manage Noise Levels: Noise can disrupt your sleep. Consider using earplugs or sleeping with a fan on to drown out disruptive sounds.
• Consider Aromatherapy: Certain scents like lavender and chamomile can aid relaxation and improve sleep. Consider using essential oils for sleep in your bedroom.
• Maintain Cleanliness: Keep your sleep environment clean and inviting. A clutter-free and clean bedroom space can contribute to feelings of relaxation and calm, supporting better sleep.

Frequently Asked Questions

Can side sleeping help with spine or joint disorders?

Yes, side sleeping can be beneficial for individuals with spine or joint disorders, such as arthritis or spine-related issues. When sleeping on the side, it can help alleviate pressure on the spine, reducing discomfort and pain. Additionally, using body pillows or additional support can further assist in maintaining proper alignment of the spine and supporting the affected joints.

Is it healthy to be a side sleeper?

Yes, side sleeping is generally considered a healthy sleeping position for many people. It can offer several benefits, such as improved spinal alignment, reduced risk of acid reflux, and minimized snoring. Side sleeping can also promote better circulation and relieve pressure on the lower back. Additionally, for pregnant individuals, sleeping on the left side is often recommended to enhance blood flow to the fetus.

What is the disadvantage of side sleeping?

While side sleeping is generally beneficial, it can have some drawbacks for certain individuals. One potential disadvantage is that it may lead to increased pressure on the shoulder and hip on the side that’s in contact with the mattress, potentially causing discomfort or pain over time. In some cases, side sleepers may also experience issues like numbness or tingling in the arms due to pressure on nerves.

Less seriously, side sleeping can contribute to facial wrinkles, especially if one frequently sleeps on the same side, as the face presses against the pillow.

Are there specific exercises or stretches for side sleepers?

Absolutely! Side sleepers can perform specific stretches to alleviate potential discomfort or pain. Before going to bed, engaging in simple stretches like the knee-to-chest stretch or gentle twists can help release tension in the lower back and hips. These stretches can improve flexibility and promote better spinal alignment, reducing the likelihood of waking up with stiffness or soreness.

Also, incorporating regular exercises that strengthen the core and hip muscles can provide better support to the body during sleep and throughout the day.

Is side sleeping good for recovery from surgery or injury?

After surgery or injury, side sleeping can be beneficial with a supportive memory foam mattress. It molds to the body position, reducing pressure points. However, it’s best to consult a doctor if you have a sleep disorder or post-surgery concerns.

Conclusion

In conclusion, side sleeping can influence various aspects of our health beyond just improving sleep quality. By making the switch, you may reap multiple benefits for your holistic well-being. However, it’s important to understand that these potential benefits do not guarantee the prevention or treatment of these conditions. It’s always best to follow your healthcare provider’s advice when dealing with specific health concerns.