Sleeping on your side: The benefits and tips to enjoy it better
Sleeping on your back has long been recommended for a restful night without waking up in pain. However, there are more benefits to sleeping on your side than you might think, provided you're in the right position.
The benefits of sleeping on the left or right side
When done with proper body alignment, side sleeping can reduce joint and lower back pain, as well as chronic pain associated with long-term conditions such as fibromyalgia.
Another benefit of side sleeping is reduced snoring, a common symptom seen in obstructive sleep apnea. This serious condition creates breathing disorders, which can lead to long-term complications such as hypertension, arrhythmia, diabetes and brain problems. Research shows that your overall brain health can benefit from sleeping on your side, as well as having better gut health. This position helps your digestive system work better, which can ease gastrointestinal issues like heartburn, constipation, and bloating.
Disadvantages of side sleeping
Sleeping on your side can offer many benefits, especially if you have recurring back pain or sleep apnea. However, your body may prefer variety during the night to prevent pain in other areas of your body. It is also important to pay attention to the placement of your chin by keeping your head up on the pillow. Pulling your chin towards your chest will create neck pain.
Does side sleeping cause shoulder pain?
A notable downside to sleeping on your side is that it can increase your risk of shoulder pain. Whether you're on your left or right side, the corresponding shoulder can collapse into the mattress as well as your neck, creating misalignment and soreness the next morning.
A firm mattress and pillow can help alleviate this risk, as well as keeping your head straight in line with your shoulders.
Which side is best for sleeping: left or right?
Sleeping on your left side is believed to have the most benefits for your overall health. However, either side can provide benefits for sleep apnea and chronic low back pain relief.
You don't have to stick to one side all night. Feel free to start on your left side and see how your body feels. It is also normal to shift while sleeping from side to side or even on your back. Sleeping on your back is the hardest on your spine and organs, so try to avoid this position if possible.
You may already have a preference for a type of mattress - whether it's soft or firm. However, when it comes to side sleeping, a mattress that falls somewhere between these two spectrums works best.
Side sleeping best practices
Whether you're a fan of side sleeping, or choose this position occasionally, it's important to know how to do it right. This way, you can get the most out of this sleeping position without waking up in pain and discomfort the next morning:
ü Lie on a medium firm mattress , using a firm pillow under your head. Get informed immediately about the ideal mattress depending on the sleeping position !
ü Move to your left side first. Your ears should be in line with your shoulders, while your chin is neutral. Avoid tucking your chin into your chest or keeping your head down.
- Keep your hands under your face, with the neck preferably parallel to the sides.
- Put a firm pillow between your knees (especially if you have lower back pain). This helps prevent the hip and knee joints from collapsing, thus creating better alignment in your spine.
- Lift your knees slightly up towards your chest to reduce pressure on your back.
