While side sleeping has traditionally been considered inferior to back sleeping, studies are now showing many health advantages associated with it if done properly. When done right, side sleeping can reduce hip and shoulder pain as well as improve gastrointestinal symptoms like heartburn. Furthermore, it may even help prevent snoring or sleep apnea episodes altogether.
To maximize your night of restful slumber, it is best to select a mattress and pillow designed specifically for side sleepers.
Reduced Back Pain
Side sleeping offers many advantages, including reduced back pain and improved digestion. Stomach acid can travel back up through your esophagus when lying flat on your back; sleeping on your side prevents this from happening by holding stomach contents in place and decreasing GERD symptoms. Plus, side sleeping might even help alleviate shoulder or neck issues!
If you sleep on your side, selecting an appropriate mattress is paramount to comfort and spinal health. Too-soft mattresses allow heavier parts of your body, such as hips or shoulders, to sink into them too much causing misalignment of spine, while too-firm ones may cause discomfort by creating gaps around waist areas.
Pillow placement should also be carefully considered by side sleepers, with an ideal pillow not being too high – which would otherwise put pressure on the neck and spine. If you tend to clench or grind your teeth while asleep, a mouth guard might help protect both jaws and teeth while sleeping on your side. Furthermore, placing a pillow between knees may relieve some pressure from lower back muscles as well as improve posture.
Better Brain Health
Studies have demonstrated that lying on your side increases the odds of keeping your brain clean. Studies have indicated that lying this way helps optimize its natural waste removal system and lower the likelihood of neurodegenerative disorders like Alzheimer’s and Parkinson’s.
Sleeping on their left side during pregnancy has many advantages for pregnant women, as it helps prevent their baby from placing pressure on the main blood vein that transports oxygen from the heart to all parts of the body, potentially decreasing stillbirth risks later.
However, this position can cause neck and shoulder pain if your pillow is too low or does not support the head adequately. If you prefer side sleeping, use a pillow that supports both head and neck at 90-degree angles to ease tension while relieving any tension. A mattress topper may provide additional cushioning needed for correct spinal alignment.
While sleeping in the fetal position with knees tucked up against your chest is less frequent among side sleepers, it can be an effective solution to acid reflux or GERD. Furthermore, this position can alleviate back pain by relieving pressure from hips and lower back areas; particularly if paired with placing a pillow under the head or between legs.
Better Gut Health
Your stomach digests food while sleeping, and lying on your left side lets gravity assist waste travel from your small intestine to large intestine. This may reduce bloating, constipation and other digestive issues. Furthermore, heartburn sufferers should prioritize sleeping on their left side since lying this way helps relax muscles that connect your stomach to your esophagus, improving digestion.
Snorers often find relief with sleeping on their left-side as it helps open airways more freely while keeping tongue from falling back into throat, as well as helping prevent achy shoulders and neck pain.
Keep in mind if you are a side sleeper that it is best to alternate sides throughout the night to reduce shoulder and arm numbness, and use a pillow firm enough to support your body without placing excessive strain on your spine or joints.
An overly soft mattress may cause heavier parts of your body, such as your hips or shoulders, to sink in and cause spinal misalignment. A medium-firm mattress may provide adequate support for most side sleepers (though too firm for petite side sleepers under 130 pounds). For ultimate back and shoulder support try opting for a hybrid mattress which includes layers of memory foam with classic innerspring cores for support as well as soft covers to ensure good airflow through it all.
Reduced Snoring
Sleeping on your side can help minimize snoring. This sleeping position is often recommended to those suffering from sleep apnea as it keeps their airways open by decreasing throat compression and soft palate compression, acid reflux symptoms, as well as being ideal for pregnant women and those suffering heart failure.
However, it’s important to keep in mind that too soft mattresses can cause your hips and shoulders to sink into them, leading to misalignment of the spine which in turn results in pain in the morning. A mattress that’s too firm can put undue strain on joints in your hips and shoulders which leads to backache.
It may take some time to adjust to sleeping in the side position, if this is something new for you. To achieve success, ensure you have a comfortable mattress and high-quality pillows designed specifically for side sleepers – medium density fill and 3–4 inch gusset are best; when selecting one specifically tailored to your body type (ie stomach sleepers need different pillows than side sleepers; look out for pillows designed with their body types in mind; choose pillows designed with body-specific support options like neck support pillows). When placing under your head to keep chin from tucking down toward chest which can lead to neck pain.
