Side sleeping is a common position for many people, but they may not realize that it offers various health benefits. In fact, different sleeping positions can have distinct effects on the body, both positive and negative. While comfort is key, those experiencing issues like back pain, jaw pain, or digestive problems might want to try adjusting their sleeping position. Specifically, sleeping on the left side could help improve certain symptoms.
Benefits of Sleeping on Your Left Side:
– Reduce back pain: Sleeping on your stomach can place pressure on your spine and cause discomfort. Side sleeping helps maintain a natural spinal alignment, reducing pressure on the lower back.
– Reduce snoring: When you sleep on your back, the tongue and soft palate can collapse backward, partially blocking the airway, leading to snoring. This is also common in people with sleep apnea. Sleeping on your side helps keep the tongue in place, keeping the airway open and reducing snoring.
– Improve digestion: Sleeping on the left side can help alleviate gastrointestinal issues like bloating, constipation, and heartburn. Since the stomach is located on the left side of the body, gravity aids in the digestive process when you lie on that side.
– Brain health: During sleep, the brain works to remove waste. Studies suggest that side sleeping may help the brain clear metabolic waste more efficiently by supporting the glymphatic system. This system, similar to the lymphatic system, helps cleanse the central nervous system and may lower the risk of brain diseases like Alzheimer’s and Parkinson’s, based on animal studies. More research is needed to confirm these findings in humans.
– Improved blood flow: Proper circulation is especially important during pregnancy to ensure that blood flows to the placenta. For this reason, pregnant women are often advised to sleep on their left side.
How to Train Yourself to Sleep on Your Side
Select the Right Pillow and Mattress
Choose a pillow that fits your collarbone structure for optimal support.
Make sure the pillow is firm enough to provide adequate neck support.
Mattresses should be softer to reduce pressure on the shoulders and hips.
Use Pillows for Extra Support
Place a pillow between your knees to help support your hips and lower back.
Hugging a pillow can provide extra comfort for your upper arm.
Consider using a body pillow to help you maintain a comfortable side-sleeping position.
To prevent rolling over in your sleep, sew a tennis ball onto the back of a shirt.
Try Sleeping on the Couch
Couches are usually narrow, making them more suited for side sleeping, so it can be a good starting point for adjusting your position.
Disadvantages of Sleeping on Your Side
Though this position could provide many benefits, it’s not for everyone, especially those who use mattresses and pillows that make side sleeping uncomfortable. These disadvantages include:
– Pain in the shoulders and hips
Side sleeping on too-firm mattresses could increase pressure on the shoulders, hips, and knees. However, too-soft mattresses could cause the spine to go out of alignment and also cause pain.
– Pressure in the face
Those with sinus congestion and glaucoma may experience painful or uncomfortable pressure in their faces when they lie on their sides. In addition, it could worsen a tight or stiff jaw.
The Benefits and Disadvantages of Other Sleeping Positions
In the end, the best sleep position is the one that feels most comfortable for you. However, it’s worth thinking about how your sleep position might impact your body, both positively and negatively. You could start by sleeping on your left side and let your body naturally shift to the position it prefers. Sleeping on the right side also offers benefits, so don’t worry if it’s hard to adjust. Likewise, both back and stomach sleeping have their own advantages and drawbacks.
Sleeping on your back
Benefits
– It may help with:
Hip pain
Knee pain
Arthritis
Fibromyalgia
Sinus congestion
Bursitis
Tips:
Put a pillow under your knees to support the spine and lower back.
Spread the legs and arms out to reduce pressure on the joints.
Choose a pillow that offers good support for the neck, and avoid the ones that tilt your chin toward your chest.
Elevate the head with extra pillows or a wedge pillow to help reduce heartburn, headaches, and sinus buildups.
Sleeping on your stomach
Unfortunately for people who enjoy this position, experts warn against it. “If you are sleeping on your stomach and notice you are suffering back pain, there probably is a reason,” says Bill Fish, a certified sleep science coach. “Since the majority of the weight of the human body is around your center, that core pushes into the sleep surface further and basically puts strain on your spine in the wrong direction, causing back and neck pain.”
Still, here are some tips for those who can’t switch to their side:
Use a flat pillow or none at all.
Don’t tuck your arms under your pillow or head, since this could cause arm numbness or shoulder joint pain.
Alternate the sides of your head to avoid neck pain.
Don’t lift your leg to one side with a bent knee since this could worsen back issues.
Sources
- “Side Sleeping: Which Side Is Best and How to Train Yourself to Do It.” CNET. Taylor Leamey. July 7, 2022
- “Could body posture during sleep affect how your brain clears waste?” Science Daily. August 4, 2015
- “How These 3 Sleep Positions Affect Your Gut Health.” Healthline. Jennifer Chesak. March 20, 2023