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5 apr 2024 · Side sleeping offers many potential benefits, from better spinal alignment to a reduced risk of snoring. Learn how to sleep on your side for more restful sleep.
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- Overview
- Benefits of sleeping on your left or right side
- Drawbacks of sleeping on your side
- Which side is the best to sleep on: Left or right?
- Best mattress type for a side sleeper
- Side sleeping best practices
- Takeaway
Sleeping on your left side may have the most benefits for side sleepers. A firmer mattress and pillow may help prevent pain in the back, neck, or shoulders.
Sleeping on your back has long been recommended for a good night’s rest without waking up in pain. However, there are more benefits to sleeping on your side than previously thought.
Research shows that side sleeping is more common among older adults, as well as those with a higher body mass index (BMI).
Despite the benefits to side sleeping, you can only gain these if you get into the correct position. Otherwise, the pain in your spine, neck, and joints will outweigh the benefits of sleeping on your side.
While sleeping on your back has long been thought to be the ideal sleeping position, research is showing that side sleeping can have just as many benefits.
When done correctly with the proper body alignment, sleeping on your side can reduce both joint and low back pain, as well as chronic pain associated with long-term conditions like fibromyalgia.
Another benefit to sleeping on your side is reduced snoring, a common symptom seen in obstructive sleep apnea. This serious condition creates disruptions in breathing, which can lead to long-term complications, such as:
•hypertension
•arrhythmia
•diabetes
Sleeping on your side can offer many benefits, especially if you have recurring back pain or sleep apnea. Still, your body may prefer variety throughout the night to prevent pain in other areas of your body. This could entail starting on one side and then shifting over to the other.
It’s also important to be mindful of your chin placement by keeping your head up on the pillow. Tucking your chin toward your chest will create neck pain.
Sleeping on your left side is thought to have the most benefits to your overall health. Still, either side can offer benefits in terms of sleep apnea and chronic lower back pain relief.
You don’t have to stick with one side the entire night. Feel free to start on your left side and see how your body feels.
It’s also normal to shift around while you sleep from side to side, or even onto your back. Sleeping on your stomach is the hardest on your spine and organs, so try to avoid this position if possible.
You may already have a preference for a kind of mattress — whether it’s one that’s soft or firm. When it comes to side sleeping, though, a mattress that falls somewhere in between these two spectrums works best.
A soft, cushiony mattress doesn’t offer very much joint support. While you may find the softness comfortable on your shoulders and knees at the start of the night, you can wake up feeling achy in the morning.
This is due to the fact that your joints are at risk of collapsing and sinking further into the mattress over the course of the night.
Pain may be warded off with a firmer mattress, but you don’t want one that’s toofirm, either. An extremely hard mattress can be too uncomfortable to fall asleep on because it doesn’t support your body shape and sleeping position.
The only way to know if a mattress is your best fit is to try it out.
You can test different types of mattresses at a traditional store, or order a trial version to test at home for a length of time. If you aren’t ready to buy a new mattress, another solution is to support a current soft mattress with plywood boards underneath.
Shop all Healthline-approved mattresses for sleepers in our sleep shop.
Whether you’re a veteran side sleeper or are new to this position, it’s important to know how do it right. This way, you can get the most out of this sleeping position without waking up to pain and discomfort the next morning:
1.Lie down on a medium-firm mattress, using one firm pillow underneath your head.
2.Shift over 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.
3.Keep your arms and hands below your face and neck, preferably parallel to the sides.
4.Put a firm pillow between your knees (especially if you have low back pain). This helps prevent the collapse of hip and knee joints, thereby creating better alignment in your spine.
5.Slightly lift your knees up toward your chest to reduce pressure on your back.
Sleeping on your side — in the correct alignment — can offer benefits for both body and mind.
If you continue to have pain, you might consider swapping out your mattress and pillows for firmer support.
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18 mar 2022 · Side sleeping is preferred by more than half of adults, but depending on which side you choose, you can reduce snoring, heartburn, and back pain.
26 giu 2024 · There’s a lot to love about side sleeping, including some potential health benefits. Although it may feel strange initially, you can train your body to sleep on the side. Plus, a mattress topper and body pillow can help you feel more comfortable in this position.
11 mar 2022 · Side sleeping offers many health benefits, from better spine alignment to reduced snoring. It also reduces GERD symptoms and is the preferred position for pregnant women and people with heart failure.
