![]() Ensure your mattress has enough “give” to allow your hips and shoulders to sink in deeper than your middle spine. Side sleeping can lead to soreness or tightness in your shoulders, so it’s good to shift positions occasionally and use the most appropriate pillow and mattress. ![]() The side sleeping position is not recommended for: Are There Any Drawbacks To Sleeping on Your Side? With a thicker pillow, your neck will stay aligned with your spine as you sleep on your side, preventing pain and soreness while maintaining proper alignment. Side sleeping can also relieve symptoms for those with neck or back pain.Ĭhoose a pillow with a loft, or thickness, that matches the distance between your neck and your shoulder. The best sleeping position for lower back pain is on your side with a pillow or blanket between the knees. You can also relieve tension by placing pillows under the belly, between the legs, and at the small of the back. If you feel discomfort sleeping on your left side during pregnancy, you can switch to the right side now and then to relieve pressure on the left hip. In particular, the left side is recommended because it prevents pressure on the liver and facilitates healthy blood flow to the fetus, uterus, kidneys, and heart. The side sleeping position relieves the pressure of a growing belly, enabling the heart to pump and blood to flow easily throughout the body. Side sleeping may be particularly beneficial for:Įxperts recommend that those who are pregnant sleep on their side with the knees bent. Side sleeping also may reduce heartburn and snoring, making it a better sleeping position for people with sleep apnea or acid reflux. It promotes healthy spinal alignment and is the sleep position least likely to result in back pain, especially when supported with pillows. Sleeping on your side offers several benefits. The flexibility of our spine decreases as we age, which may make the side sleeping position more comfortable for older adults. As children, we split our nights by sleeping in all positions equally, but by adulthood, a clear preference for side sleeping emerges. More than 60% of people sleep on their side, with men spending more time on their sides each night than women. Be patient with yourself and use pillows to help train your body to the new position. ![]() They experienced significant pain relief in just four weeks.Īdjusting to a new sleep position takes time, but it is possible. In one study, a group of adults with back pain were trained to sleep on their back or their side. In these cases, it may be worth trying a new sleep position to enable more restful sleep. You can minimize your risk of pain and improve spinal alignment with the right mattress and pillow.ĭifferent sleep positions provide different benefits that may be helpful for you if you’re dealing with back pain, pregnancy, allergies, acid reflux, or another health condition. However, if sleeping on your stomach feels good to you, don’t feel forced to change it. In either of these sleep positions, it’s easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover. Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. Having said that, there are some positions that are considered healthier than others. What that looks like for you depends on your personal health situation and what you find comfortable. The best sleep position is one that promotes healthy spinal alignment from your hips all the way to your head. A proper sleep position can relieve stress on your spine, while an unhealthy position can increase pain or stiffness in the back, arms, or shoulders, all while contributing to lower-quality sleep. We spend a third of our lives asleep or resting, so it’s important to choose a sleep position that assists your body with physical recovery. It’s also common for people to wake up with brand new aches and pains in the morning, sometimes due to sleep position. Your sleep position can either help or hinder that process, depending on how effectively it supports the natural curvature of your spine. During sleep, your body works to restore and repair itself.
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