How to Sleep Correctly on Your Side
"How well you sleep depends not only on how dark your room is or how much smooth jazz you listen to before you drift off to dreamland - it also depends on the location where you let your body rest."
If you are one of the millions of side sleepers, you can pat yourself on the back. You are doing something good for your digestion and circulation, and your partner can thank you for all the snore-free nights.
But if you pull the side sleeping of another sleep position, you may experience more heartburn and acid reflux, as well as localized pain between your head and feet. So how do you learn to sleep more restfully?
8 Tips for Side Sleepers
- Find the right mattress firmness
- Place a pillow between your knees.
- Sleep on the left side
- Choose a supportive pillow for your head
- Aligning the spine
- Do morning stretching exercises
- Don't sleep on your arm.
- Get more pillows
Is there a best side to sleep on? The answer is definitely yes! In many ways, side sleepers have it better than those who spend the night in other sleeping positions. But the benefits of side sleeping actually depend on which side you prefer.
"We know that it is not easy to make decisions when you are unconscious. But if you know how to sleep correctly on your side, you will enjoy a more fulfilling sleep, more flexible joints and muscles, as well as better health."
These tips for side sleepers are tried and scientifically proven to help you achieve a good night's sleep. And they are so easy to implement that you can try them out tonight.
1. Find the right mattress firmness
If you suffer from shoulder or arm pain while sleeping as a side sleeper, you may need to adjust the firmness of your mattress to support your side sleeping position.
Side sleepers benefit from a soft or medium-soft mattress. This allows the shoulders and hips to sink into the mattress, aligning the spine in a straight line. If your mattress is too firm, it exerts pressure on your hips and shoulders, forcing your spine to bend. The result? You will struggle with constant arm pain while sleeping, shoulder pain, and lower back pain.
2. Place a pillow between your knees
One of the easiest ways to relieve pressure points as a side sleeper is to place a pillow between the knees.
"Pain in the legs and back is common among side sleepers because they are not adequately supported. When you sleep on your side, the lower half of your body supports the weight of the opposite side. When it comes to your hips and legs, your body maintains a bent leg position all night, which is bad for your joints."
"If you place a pillow between your knees, you align your hips in the right direction, thereby reducing pressure on your back and your entire body. Something as simple as placing a pillow can provide almost instant relief and help you achieve a healthy sleep."
3. Sleep on your left side
"Which side should you sleep on? Is it really important? Yes. It is actually better to sleep on the left side because your organs are located on that side."
The natural position of your stomach is on the left side. This stomach position allows your stomach to digest the ingested food more effectively and to pass it on in an orderly manner.
However, if you sleep on your right side, your nighttime snack works against gravity and hinders digestion. This position is also the reason why heartburn can occur. Sleeping on your left side promotes healthy blood flow and thus has an impact on your digestive system, including heartburn and acid reflux.
"If you can't remember which side you should sleep on, just remember the phrase: 'left is right and right is wrong.' This way, you'll be on the right track to the best side sleeping position."
4. Choose a supportive pillow for your head
Many wonder how to sleep on their side without experiencing shoulder pain, and the answer has as much to do with your pillow as it does with your mattress. The correct position of the pillow, the firmness, and the height are very important for side sleepers to achieve the perfect alignment of the spine.
When you sleep on your side, your head tends to fall towards your shoulder and the bed, and if you don't have a side sleeper pillow, your head will fall too far and force your neck and upper spine out of their natural position. This can also cause neck, shoulder, and even jaw pain when you sleep on your side.
5. Aligning the spine
"Your head position should be aligned with your spine and directly between your shoulders. To achieve this, you need a pillow that is both firm and adaptable."
Those who suffer from acid reflux may be tempted to elevate their head with one or two extra pillows. While raising the upper body and head above the stomach can alleviate heartburn symptoms, it can lead to serious neck strain the next morning. A better solution is to invest in a pillow that prevents you from shifting your position in a way that worsens your symptoms. This way, you can support your digestion while keeping your spine in a straight line.
6. Do morning stretching exercises
Side sleeping is the most common sleep position because it reminds us of the good old days in the womb. Even though many side sleepers do not adopt the classic fetal position, there is still a tendency to round the back and shoulders and curl up - especially on cold nights. While this is not necessarily a bad thing, it can lead to joint and muscle pain if you do not stretch properly after 8 hours.
If you struggle with pain during the day because you slept on your side, you should do some stretching exercises in the morning. They don't have to be big exercises. Just stretch your arms to the sky, try to touch your toes, and do some additional stretches for your back, neck, and hips.
"Don't forget to stretch your arms as well. If you have arm pain from sleeping on your side, it likely has to do with how your weight is distributed. Do a few extra stretching exercises to promote circulation and loosen your joints."
7. Do not sleep on your arm
Regarding Arms: One of the favorite positions of many side sleepers is the classic "arm-under-pillow" position. It may feel just right, but it is oh-so-wrong. Sleeping on the arm can lead to pain and numbness in the arm and shoulder, and the head and neck may not be properly aligned with the spine, leading to further discomfort.
If you often sleep on your arm and suffer from numb hands or arm pain, the problem is likely with your pillow. The truth is that your body wants to be aligned, whether you know it or not. This is the healthiest way to sleep. If you have a flat pillow and your head sinks too far down, your natural reaction is to support it with your arm.
"Unfortunately, your arm is not the right way. And it can even make things worse. If your arm hurts after sleeping, it might be time to get a new pillow. When your head is properly supported, your arms are free to show your pillow some love (more on that in a moment)."
8. Get more pillows
"We know you're tired of hearing about pillows, but these fluffy mattress companions are the ticket to dreamland for side sleepers. Pillows simply make side sleeping better. A good pillow under your head and one between your knees is just the beginning."
"Are you wondering how to elevate your legs while sleeping on your side? How about a pillow? Do you need to prevent your arms from lying limp on the mattress (a culprit for shoulder pain when sleeping on your side)? Grab a plush pillow and squeeze it tightly. Want to know how to sleep on your side without your shoulder hurting? You guessed it - use a pillow!"
Pillows can also help aspiring side sleepers avoid rolling onto their back or stomach during the night. Just prop yourself up with a few pillows on each side and you won't roll over during the night.
If you're looking for a great pillow to expand your pillow arsenal, you should consider a Gorilla Health Pillow. It fits perfectly between your legs, under your head, and in your arms. And with the open grid design, it won't cause you to overheat and start sweating.
Advantages and disadvantages of sleeping on your side
Most people are side sleepers - 74 percent of us, according to a study. Although sleeping on your back is ideal for spinal support, sleeping on your side is the next best solution. Sleeping on your side can also help alleviate snoring and the symptoms of sleep apnea. Doctors also recommend side sleeping over back sleeping during pregnancy.
While this sleeping position has many advantages, it is not perfect for everyone. The downside of side sleeping is paresthesia. You know it as "tingling and pins and needles." Every side sleeper has woken up with a completely numb arm, either due to lack of blood flow or because too much pressure was applied to a nerve. Paresthesias are often so bothersome that they can even wake you from deep sleep. It is a scientific fact that you and your arm cannot sleep at the same time.
"Those who have a bad pillow, a bad mattress, or a poorly fitting mattress topper often suffer from shoulder, neck, and back pain. Side sleeping can lead to more facial wrinkles and even sagging breasts. But before you commit to wearing a Victorian corset to bed every night, you should consider some of these tips for side sleeping."
