How to Sleep on Your Side: A Complete Guide

Did you know that sleeping on your side could reduce back pain and improve brain health? CNN reports that side sleepers may have a lower risk of heart disease and neurological disorders. Other research suggests that side sleeping promotes spine health.

Benefits of Side Sleeping

A 2017 study published in the journal Nature and Science of Sleep found that more than 50% of people lie on their side during sleep. This position appears to be more common among heavier individuals and older adults. 

If you have joint pain or carry extra pounds, you may find side sleeping more comfortable than back or stomach sleeping.

Here is a quick look at some of the advantages of side sleeping:

Benefit	Why Side Sleeping May Help
May reduce snoring	Side sleeping can help keep the airway more open compared with sleeping flat on the back.
May improve sleep apnea symptoms	For some people with positional obstructive sleep apnea, side sleeping can reduce airway obstruction and breathing disruptions.
Can reduce acid reflux	Left-side sleeping in particular may reduce nighttime reflux and heartburn by helping keep stomach contents below the esophagus.
Supports spinal alignment	With a supportive mattress and properly sized pillow, side sleeping can help maintain a neutral position through the neck, back, and pelvis.
May reduce lower-back discomfort	Slightly bending the knees and placing a pillow between them can reduce strain on the lower back and hips.
Recommended during pregnancy	Side sleeping is generally considered a comfortable and appropriate position later in pregnancy and avoids prolonged pressure from lying flat on the back.
May promote comfortable breathing	Because gravity is less likely to push the tongue and soft tissues directly backward, some sleepers breathe more comfortably on their side.
Can relieve pressure from certain areas	Side sleeping avoids prolonged direct pressure on the back of the head and spine, although adequate mattress pressure relief is important for the shoulders and hips

Disadvantages of Side Sleeping

Of course, as with any good thing, there can be disadvantages for some sleepers too. One of the most common disadvantages of side sleeping can be an increase in hip or shoulder pain.

If you are already experiencing this type of pain, side sleeping may cause more pressure buildup on the sensitive areas and make it harder to find relief.

Here’s a quick look at some of the other potential disadvantages of side sleeping:

Disadvantage	Why It May Be a Concern
Can increase shoulder pressure	Much of the upper body’s weight rests on one shoulder, which may contribute to pressure, soreness, or discomfort—especially on a mattress that is too firm.
Can increase hip pressure	Side sleepers place substantial pressure on the hip in contact with the mattress, making adequate cushioning and pressure relief important.
May cause arm numbness or tingling	Sleeping with an arm underneath the body or pillow can compress nerves or restrict circulation, resulting in temporary numbness or tingling.
Can contribute to poor spinal alignment	A mattress that is too soft or too firm can allow the hips and shoulders to sink unevenly, potentially putting the spine out of a neutral position.
Requires the right pillow height	A pillow that is too tall or too thin can bend the neck away from neutral alignment and contribute to neck or shoulder discomfort.
Right-side sleeping may worsen reflux for some people	Compared with sleeping on the left side, sleeping on the right side may increase nighttime acid reflux in some individuals.

Best Side For Sleeping: Left or Right?

Neither side is universally “best” for side sleeping, but the left side has some specific advantages.

Benefits of Left Side Sleeping:

• Can reduce nighttime acid reflux and digestive problems
• Commonly recommended during pregnancy

If you have heartburn or gastroesophageal reflux disease, try to rest on your left side. Sleeping on your right side may worsen these problems, says Johns Hopkins Medicine.

For most otherwise healthy sleepers, however, either the left or right side is an equally fine choice. Comfort, spinal alignment, and the ability to stay asleep are more important than choosing a particular side.

People with certain heart conditions may even find the right side more comfortable, so there isn’t a blanket rule that everyone should sleep on the left.

How to Become A Side Sleeper in 5 Steps

Looking to become a side sleeper but often find yourself back asleep on your back or stomach? Even if it does not start as your preferred sleeping position, setting the right environment can help make side sleeping possible for you.

While it might take you a few days or weeks to make the switch, you can train yourself to become a side sleeper.

Here is a quick guide to 5 steps to become a side sleeper, starting tonight:

1. Place a Pillow Between Your Knees 
2. Choose a Pillow for Side Sleepers 
3. Use a Body Pillow for Extra Support
4. Sleep on the Couch for a Few Nights 
5. Slightly Lift Your Knees Toward Your Chest

#1. Place a Pillow Between Your Knees 

Side sleeping puts pressure on your ear, shoulder, hip, knees, and ankles, explains PhysioMed. Moreover, it can pull your spine out of alignment by shifting your hips up. 

One way to prevent these issues is to place a firm pillow between your knees. This will take some of the pressure off your back and keep your spine neutral during sleep. The pillow will also reduce pressure on your knees and align the hips, which in turn may help ease hip and knee pain. 

A throw pillow or cushion will work just fine, but you may also use an orthopedic knee pillow. Generally, knee pillows are made of poly or memory foam and have an ergonomic design.

In one study, men and women with femoral fractures reported a decrease in pain after using knee pillows. As the researchers note, this method appears to be just as effective as more invasive procedures, such as skin and skeletal traction. 

#2. Choose a Pillow for Side Sleepers 

PhysioMed reports that neck problems develop or worsen during or after sleep in more than half of cases. 

You probably know what it feels like to wake up with neck pain. A “crick in the neck” can take days or weeks to resolve and greatly limit daily mobility.

The experts at PhysioMed recommend choosing a pillow that’s high enough to fill the gap between your head and shoulder. Simply put, your neck should form a straight line when you’re resting your head on the pillow. 

Another option is to invest in a neck-shaped pillow with an ergonomic design.

This type of pillow molds to the contours of your head, neck, and shoulders, offering increased comfort during sleep. It also keeps your spine in proper alignment, which may help prevent or reduce neck and back pain, frozen shoulder, and other aches. 

For more tips, see our guide on how to sleep with a stiff neck. 

#3. Use a Body Pillow for Extra Support

Body pillows can make it easier to switch from back or stomach sleeping to the lateral posture. These bedding items are up to six feet long and can mold to your body’s contours. 

Here’s when and why you should use one, according to WebMD. 

• You’re expecting a baby
• You are recovering from surgery
• You have back pain or herniated discs
• You suffer from arthritis or other conditions that cause joint pain
• You want to keep your spine properly aligned while in bed

Longer body pillows are particularly good for pregnant women, says WebMD. They keep your spine aligned and support your entire body, eliminating the need for extra pillows. 

These accessories also take some of the pressure off your joints and muscles, which in turn may reduce pain. Over time, they may help improve your posture during sleep. 

Body pillows come in all shapes and sizes—you just need to pick one that meets your needs. C and U-shaped pillows, for example, can be a great choice during pregnancy, while J-shaped pillows provide full-body support. 

As far as the material goes, you can opt for memory foam, buckwheat, polyester, down, feathers, or latex. Some pillows are filled with microbeads or Styrofoam balls.

Consider using several small pillows before you buy a body pillow. This will help you determine exactly where you need support and contour.

#4. Sleep on the Couch for a Few Nights 

One of the easiest ways to become a side sleeper is to sleep on the couch for a couple of nights. A regular couch is narrower than most types of beds, forcing you to sleep on your side. 

You can also use this trick to switch sides when sleeping if you have heartburn or other conditions. For example, if you’re trying to sleep on the right side, simply place your back against the backrest. 

Note that sleeping on the couch may worsen back or neck pain. Try this method only when you’re in good health and not experiencing any acute or chronic pain episodes.

#5. Slightly Lift Your Knees Toward Your Chest

About 4 out of 10 people sleep curled up, reports WebMD. This sleep position may reduce pressure on the back and help you maintain a neutral spine.

It may also benefit pregnant women by preventing the uterus from pressing against the liver. The fetal position may ease back pain, too.

Sleeping curled up on your side prevents the spine from bending and may reduce disc compression during the night. That’s why many people with herniated or bulging discs prefer to sleep in this position. 

Why Can’t I Sleep On My Side?

Most people change positions between three and 36 times each night. Our advice is to give your body time to adjust. Use pillows in different shapes and sizes to find what’s most comfortable. Try sleeping on the couch for several days in a row to speed things up. 

If you want to sleep on your side for health reasons, consider getting a new mattress and pillows. A mattress that’s too firm or too soft can worsen back pain and disrupt your sleep. 

Harvard Medical School points out that not just your sleep position, but sleep itself, can trigger or worsen muscle and joint pain. A study found that men and women who had difficulty falling and staying asleep were more likely to develop chronic musculoskeletal pain in the long run than those without sleep problems.

Is My Mattress Good for Side Sleeping?

While a faulty mattress is sometimes the reason why you can’t sleep on your side, it’s not always the case. If your current mattress is in good condition, it doesn’t make sense to throw it away.

First, check whether it’s suitable for side sleeping. Here’s a quick way to check your mattress:

• Lie on your side with a pillow under your head.
• Ideally, you should feel the mattress touching your body from the ribs to the pelvis.
• If there are any gaps, your mattress might be too firm. 
• If the mattress is too soft, you may feel the bed base against your hips. 

These guidelines apply to new mattresses, too. If you’re finding gaps or excess sinkage on your current mattress, you might need a new mattress, better suited for side sleeping.

When you’re ready to make the switch, see our mattress reviews. As a general rule, pick one that’s in the 5-6 out of 10 range on the firmness scale. You may also find our ranked list of the best mattresses for side sleepers helpful.

If you’re of a heavier stature, you may go as firm as a 7, and if you have a petite body, you may go to a 4 out of 10. However, most sleepers will find 5-6 firmness is the right choice.

Takeaways

Johns Hopkins Medicine explains that side sleeping, or lateral sleeping, prevents the airways from narrowing or closing during sleep. Therefore, it may reduce snoring and mild apnea. Just like back sleeping, this position may also help prevent or ease neck pain, according to Harvard Medical School. 

All in all, it may be worth switching sleep positions when you’re dealing with body aches. As you probably already know, your body likes variety. Many health experts suggest alternating between back and side sleeping during the night. 

FAQ

Citations

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