Sleeping on one’s side offers many advantages, such as back pain relief, heartburn prevention and reduced snoring. Unfortunately, sleeping this way also comes with drawbacks, including neck pain and increased wrinkles.
To address these problems, train your body to sleep on its back. Sleeping this way may sound intimidating but is actually quite straightforward; here are a few helpful tips that may get you going:
Changing your mattress
Sleeping on one’s side has been proven beneficial for digestion and may alleviate snoring, back pain and soreness, heartburn, as well as hip, knee, shoulder, and arm ache and pains. Unfortunately, sleeping this way may also result in neck and shoulder discomfort, so a firm mattress and pillow must be used when sleeping this way – trying not to turn or move too often during sleep should also help avoid these side effects.
Assimilation to side sleeping can be challenging; your body will want to return to its old sleeping positions. Switching out an older mattress that does not support side sleeping for something newer can make this transition smoother.
If you are struggling to adjust to sleeping on your side, try placing a pillow between your knees to stop you from rolling onto your back or stomach. Others have used tennis balls sewed onto their shirt or taped to their chest in order to make rolling over more uncomfortable. Furthermore, you could move your bed against a wall so you face it instead of turning over in the night; alternatively you could check online stores or traditional stores that sell mattresses specifically designed for side sleeping as some provide trial periods before purchasing a mattress specifically tailored for side sleepers – ideal if it works for you!
Changing your pillow
Sleeping on your side offers numerous health advantages, from reduced snoring and improved gut health, to relieving neck, back, hip and other related pain. Furthermore, sleeping this way may even lower heart rates and remove waste products such as protein from accumulating in your nervous system.
Note, however, that no single sleeping position is suitable for everyone. If you are pregnant, snore regularly or suffer from heart conditions, glaucoma or joint problems it’s important to find something which offers your body support while sleeping.
If you prefer side sleeping, be mindful that this sleeping position puts pressure on the shoulders and hips, potentially leading to shoulder pain or arthritis in some people. To mitigate this effect, use a pillow with firm enough support that keeps your head in its place – you might need to experiment a bit until finding one suitable.
Try a bolster pillow, half-moon bolster, or lumbar pillow to maintain proper spinal alignment while resting. Or you could opt for a body pillow filled with latex-foam noodles and polyester fibers – providing just the right blend of stiffness and comfort for your neck, back, and shoulders.
Changing your bed linens
Change your bed linens regularly to improve your restful slumber, starting with swapping out pillowcases regularly to prevent oil and dirt build-up and ensure soft pillowcases; sleeping on hard or lumpy pillows may lead to facial pressure which could trigger acne breakouts. In addition, laundering sheets weekly helps combat dust mites that thrive within your mattress.
Many people find sleeping on their side to be the most comfortable position, especially pregnant women. Sleeping this way encourages blood flow to the fetus while decreasing risk for acid reflux and heartburn. Unfortunately, however, some individuals may experience pain while sleeping this way due to poor positioning or too much weight on the pillows; if this is the case for you then try placing a pillow between your knees as this should support all aspects of body weight without straining joints or straining muscles.
Avoid arm and leg pain while sleeping on your side by taping or sewing a tennis ball to the back of your shirt. This will prevent you from rolling onto your stomach or back while being so uncomfortable that it forces you into side sleeping mode.
Changing your sleep environment
Many people are naturally inclined to sleep on their stomach, but this position isn’t recommended for anyone experiencing issues with digestion. Stomach sleeping puts too much strain on the abdomen, increasing acid reflux or heartburn symptoms as well as worsening snoring and making partners uncomfortable. For better digestive health, try sleeping on your left side instead.
Sleeping on your back is the optimal sleep position, yet can be challenging when used to sleeping on your side or front. There are various techniques you can employ to train yourself to sleep this way: creating a fortress of pillows around yourself can protect the neck from strain and shoulder pain while aligning knees is another viable approach.
Use a tennis ball sewed onto your shirt or taped onto your chest as an aid to making it harder to roll over in your sleep. However, changing your environment takes time; you may notice results in as little as a couple weeks – the key thing is sticking with it as over time you will experience improved rest without awakening with sore joints.
