Everyone has a different sleep style. Some people fall asleep best in total silence, while others do well with a fan running. Some enjoy a nice cool room, while others huddle beneath thick, cozy blankets. And of course, there’s the position you sleep in.
There are several sleeping positions, but they aren’t all created equal. For several reasons, on your side is one of the best, healthiest positions for sleep.
The Spa Industry Association takes a look at why side sleeping is good for you and how to make the most of it:
Types of Side Sleeping
There are basically two side sleeping positions – regular side sleep, and the fetal position. If your legs and torso are relatively straight when you sleep, that’s regular side sleeping. If you bend your legs and curl your torso down toward them, that’s the fetal position.
Both positions share some benefits. For example, snoring is usually decreased by sleeping on the side. If you sleep on your left side, it can also have a substantial effect on heartburn and indigestion. This is because lying this way, the entrance to your esophagus is above your stomach, reducing the likelihood that stomach acid will go back up your throat.
However, there are some pros and cons specific to each position. The fetal position is the most common position among adults, with 41% of people preferring to sleep this way. When lying on the left side, this is an ideal sleeping position for pregnant women, as it improves blood flow for both the woman and the fetus, and prevents the weight of the uterus from pressing onto an artery in the back. That said, this position can also lead to poor posture and back and hip discomfort.
On the flip side, lying on your side with your body mostly straight can have positive effects on posture and back pain, particularly if your mattress suits side-lying. However, sleeping on the same side for long periods of time can actually cause more pain, so it’s best to alternate sides when possible.
Tips for Improving Side Sleep
Side sleep’s cons are relatively few, but you can still mitigate them. For starters, there are several reasons it’s best to sleep on your left side rather than your right. However, there may be barriers to resting in this position, such as a window on the side of the room you would face. Consider getting blackout curtains so that light streaming in doesn’t prevent you from lying on the preferred side.
If you’re not sleeping on a mattress suitable for your position, it can cause pain. That’s why it’s important to match your mattress to your preferred sleeping position. You should also make sure you have a pillow that’s designed for side sleepers. More support is needed for the neck and shoulders, and a larger, firmer pillow is ideal. Some pillows will say on the packaging what position they’re best for. If it doesn’t say, don’t get it – it might work for side sleep, but it can be hard to tell without developing discomfort along the way.
If you are just starting to sleep on your side or switching from your right to the left side, placing a pillow between your legs can help smooth the transition. Not only will this improve hip alignment on your side, but it will also make it more difficult to turn onto your back or stomach during the night. This is an invaluable tool for building a new sleep habit.
You obviously don’t need a new mattress if your current one is still fairly new. However, consider ways to make your bed more comfortable and conducive to sleep. Invest in bed linens that suit your temperature fluctuations. Fabrics like bamboo are great for hot sleepers, while flannel is great for cold sleepers. Be sure to avoid letting your pets sleep with you too, and if you have allergies, consider having your mattress cleaned annually to remove dust mites and other allergens. Companies that clean carpets and upholstery typically handle mattress cleanings, so search for furniture cleaning near you that fits the bill. Make a point to read reviews to zero in on the best service.
Side sleeping improves posture and circulation, reduces snoring and heartburn, and is a great step toward improving overall sleep quality. Make sure you’re side sleeping smart, and you’re bound to have an even more restful, wellness-boosting sleep experience.
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