A crib in a side sleeping position can seem relaxing, but have you ever wondered what happens to your body when you sleep on your side? Is side sleeping good for your back, or can it harm your health as well as your body, if you decide to sleep in this position?
Most of us spend a third of each day sleeping, and while we tend to steer toward the most comfortable sleeping position, it’s worth considering whether the position you choose will be good for you in the long run. In this article, we consulted experts to investigate what happens to your body when you sleep on your side, including the differences between right and left side sleeping.
Whatever position you tend to lie in, it is also important to make sure you have the correct setting of the bed to ensure proper spinal alignment. Our guide to the best mattress for side sleepers includes our top picks for this sleeping style, while our best overall guide contains recommendations for all side sleepers.
Is sleeping on your side good for you?
Yeah. Although the exact position makes a difference (including how your legs lie and which side you’re on), side sleeping in general has some great health benefits. It can help reduce back and joint pain, stop snoring, and even aid digestion.
This is good news, because more than half of us (60 percent) (Opens in a new tab) Some of us usually sleep on our sides. “Sleeping on your side is the most popular position. It also has a number of health benefits, including helping to reduce joint pain in the shoulders and hips,” says Amy Brame, MD, a consultant physician. The Sleep Center at London Bridge Hospital (Opens in a new tab).
If you snore, or your partner does, sleeping on either side is a way to stop this, but how? “Sleeping on your side is the best way to stop snoring because it reduces airway pressure,” adds Brame.
If snoring isn’t dealt with at bedtime or if it starts to get worse, it can turn into something worse, including sleep apnea. Bram doesn’t reveal that not everyone who snores develops sleep apnea, but a large percentage of those who do have sleep apnea snore.
“In sleep apnea, the upper airways are compressed throughout the night when sleeping because the muscles relax, and the airway becomes looser. When this happens, the airway is temporarily blocked and breathing stops. Then the patient wakes up a bit and takes deeper breaths. They are breathing but their sleep is very disturbed. And uncomfortable.
The sleep disorder is often characterized by daytime sleepiness and excessive snoring. But, is side sleeping enough to help with this condition? “If you have sleep apnea, not only does side sleeping improve, but raising the head of the bed with pillows and sleeping with an upright back also reduces pressure on the airway.”
While sleeping on your side, especially with your legs straight, can also help keep your spine aligned—which means you won’t have back pain (your bed makes a difference, too; these are the best mattresses for back pain).
Is it better to sleep on your left or right?
If you sleep on your side, you may be wondering if the left or right side is the best sleeping position? According to Brame, the left side can help treat acid reflux, which may make that the best option. However, the differences between the two sides are minimal.
“It’s better for digestion since our stomach is on the left side. Studies have shown that reflux is worse when sleeping on the left side. And although digestion slows down when we sleep, this process keeps working all night,” she explains. However, if you naturally prefer the right side, Brame adds that comfort is more important.
What are the disadvantages of side sleeping?
Sleeping on your side can help relieve back pain, but it can also irritate the shoulders, as we tend to pick a side and stick to it. If you sleep on one side and start to get shoulder pain, try elevating your head more so you’re not resting directly on your shoulder (see loft options in our best pillow guide) — or switch sides between every couple of evenings.
Why is side sleeping good for pregnant women?
Sleeping on your side can be the healthiest position for pregnant women — but why is it more beneficial than sleeping on your back? Bram explains: “Sleeping on your side takes the weight of the baby off the large veins in the back of the abdomen, and this allows the blood to circulate normally. This keeps blood flowing to the placenta which provides food and oxygen to the baby, allowing it to grow.”
Sleeping on your side in the third trimester can also workReduce the risk of stillbirth (Opens in a new tab) (More information here (Opens in a new tab)), as well as preeclampsia, a condition that causes high blood pressure in pregnant women.
“Sleeping on the side is also beneficial for pregnancy-related hip and back pain. Again, a pillow between the knees can relieve lower back and pelvic pain,” adds Brame.
How do you train yourself to sleep on your side?
It is natural for us to choose a sleeping position because it feels good to us, however, if you want to try sleeping on your side, and if another sleeping position does not work for you, there are ways to train your body.
Try to make a conscious decision to start with the side you feel most comfortable with, try it out for at least a couple of weeks, before you decide if it’s right for you. While Brame offers a quick tip: “Place a pillow behind your back if you tend to roll over on your back all night and snore or if you have sleep apnea. Try this technique in reverse by placing a pillow next to your chest if you find yourself rolling onto your forehead.”
The pillow will keep you from moving and your body will naturally get used to the idea of sleeping on your side.
What is the best sleeping position?
We’ve already explained that sleeping on your side can be very beneficial for your body, but what if you sleep on your stomach or on your back?
In addition to sleeping on your side, when you sleep on your back, Brame says it “supports and decompresses your spine, allowing your muscles and joints to fully relax.” However, sleeping on your back can lead to snoring, and it can be uncomfortable for some.
Sleeping on your stomach is the least healthy sleeping position because it can strain your neck and back. Because your neck is relaxed on one side while sleeping on your stomach, you may find that you wake up with pain in your neck, while the natural curvature of the back will be out of alignment, so this can lead to a bad back after a few times. Years of sleeping this way.
Dr. Amy Brame
Dr. Amy Barami is a Consultant Physician who has completed specialist training in Respiratory Medicine, General Medicine and Critical Care Medicine. She specializes in pulmonary vascular disease and pulmonary hypertension. She is currently involved in a number of clinical studies investigating changes in hemodynamics in a range of clinical conditions. She has authored several book chapters and has been published in a number of peer-reviewed scientific journals. Her special concerns include shortness of breath and prolonged COVID.
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