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Choose the right pillow and mattress
Pick a pillow that matches your shoulder and neck structure. It should be firm enough to support your head without forcing your neck out of alignment. Softer mattresses tend to be better for side sleepers to reduce pressure on the shoulders and hips.
Use pillows for extra support
Place a pillow between your knees to support your hips and spine. Hug a pillow to keep your arms comfortably aligned, or try a full-body pillow to help stay in position. If you struggle with rolling over, sewing a tennis ball to the back of your shirt can serve as a gentle deterrent.
Practice on the couch
A narrow couch may naturally encourage side sleeping and help your body adjust to the position.
Possible Downsides of Side Sleeping
While side sleeping has many benefits, it’s not perfect for everyone.
Shoulder and hip pain
A mattress that’s too firm can create excess pressure on your joints, while one that’s too soft may let your spine sag, both of which can lead to pain.
Facial pressure and sinus issues
Lying on your side can increase pressure on your face and jaw, which might be uncomfortable for people with sinus congestion, TMJ, or glaucoma.
What About Other Sleep Positions?
Everyone has their preferred way to sleep—and that’s okay. What’s most important is listening to your body. If you’re comfortable and waking up pain-free, you may not need to change a thing. But if you’re struggling with certain symptoms, adjusting your sleep posture may help.
Sleeping on Your Back
Benefits
This position may help relieve hip pain, knee discomfort, arthritis, fibromyalgia, and even sinus congestion.
Tips
Use a supportive pillow for your neck and place another one under your knees to maintain spinal alignment. Spread your arms and legs slightly to relieve joint pressure. If you experience heartburn or postnasal drip, elevating your head with extra pillows or a wedge pillow can help.
Sleeping on Your Stomach
Though some people love this position, many experts advise against it. Sleeping on your stomach can strain the spine, leading to back and neck pain.
If you can’t give it up, try these tips:
- Use a flat pillow or no pillow at all to avoid tilting your neck
- Keep your arms at your sides instead of under your head to prevent numbness and shoulder pain
- Alternate the direction you face to avoid neck stiffness
- Avoid twisting your hips or lifting one leg to the side, as this can worsen lower back issues
In the end, the best sleep position is the one that helps you wake up feeling rested and pain-free. But if you’re struggling with discomfort, especially in your back, stomach, or joints, it might be worth giving your left side a try.
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