December 9th, 2024 . 16 mins read

How to Sleep on Your Side the Right Way

By Michelle Zhang, Wellness Writer

Medically reviewed by

Key Takeaways

Side Sleeping Positions and Benefits: Side sleeping is a common and beneficial sleep position, with various variations such as the fetal, log, yearner, and sprinter positions. It offers benefits such as promoting a healthier heart, improving the efficiency of the glymphatic system for brain waste elimination, soothing snoring and sleep apnea, reducing acid reflux, and enhancing blood flow in pregnant women.
Potential Drawbacks of Side Sleeping: Despite its benefits, side sleeping can sometimes lead to issues such as shoulder and hip pain due to increased pressure, as well as numbness in the arms, especially if they are not positioned correctly during sleep. Additionally, prolonged pressure on the face from the pillow can contribute to acne and wrinkles, making it important to use proper pillowcases and pillows for support.
Importance of the Right Mattress and Pillow: To ensure a comfortable and healthy sleep experience while side sleeping, it is crucial to select an appropriate mattress with a thick comfort layer for optimal pressure relief and a soft to medium feel. In addition, choosing a firm pillow of adequate thickness is essential to support the neck and maintain proper spinal alignment.

Side sleeping is the most popular sleep position. And yet, it’s easy to do it in a way that causes shoulder, hip, and back pain in the morning. Perhaps you fall asleep with your arms under your pillow, only to wake in the middle of the night because your arms have grown numb.

If you’re a side sleeper, improving your position will allow you to better reap the benefits of your sleep position—healthier heart, reduced snoring, and lowered chances of developing a neurodegenerative disease.

Side Sleeping Positions

Side sleeping is a broad term since side sleepers tend to position their arms and legs differently. We can break side sleeping down into four different variations:

Fetal: The fetal position is the most common side sleeping position. In the fetal position, you draw your knees close to your chest, curling your back into an arch.
Log: In the log position, your legs are straight, and your arms kept at your sides.
Yearner: If you’re a yearner, you sleep with your arms stretched out, while your back and legs remain straight.
Sprinter: Sprinters sleep with one leg bent at the knee while the other leg is kept straight.

There’s even variations of all four positions—for example, you might be a yearner who sleeps with a bent leg. You’re also likely to move throughout the four as you sleep.

Benefits of Side Sleeping

Side sleeping can alleviate various medical conditions: congestive heart failure, sleep apnea, and acid reflux. It may also prevent the development of neurodegenerative diseases such as Alzheimer’s.

a. Healthier Heart

There’s evidence that sleeping on your right side promotes a healthy heart. A 2003 study examined 75 patients with congestive heart failure, along with 75 control subjects. The patients avoided sleeping on their left sides because of discomfort—a discomfort they didn’t feel sleeping on their right side.

Why is the right side more comfortable for the heart? Since your heart is on the left side of your body, sleeping on that side presses your heart against the chest cavity. Right side sleeping puts no extra pressure on your heart.

Side sleeping also reduces your sympathetic nervous system activity. The sympathetic nervous system controls your “flight or fight” response, preparing your body for physical activity—which includes your heart because it’s the organ that’s pumping blood throughout the body to meet physical demands. Right side sleeping lowers your heart rate and blood pressure, calming you.

b. Cleans Out Brain Waste

Scientists just recently discovered the glymphatic system, so there’s still much to learn about it. The glymphatic system eliminates waste compounds from your nervous system and may assist in distributing other compounds such as glucose, amino acids, and neurotransmitters in the brain.

Researchers theorize that the glymphatic system works to prevent neurodegenerative diseases, as diseases such as Alzheimer’s are characterized by waste protein build-up.

Your glymphatic system operates mostly while you’re asleep, so a 2015 study sought to determine if sleeping positions had any effect on how well it worked. Researchers examined MRI images of side, back, and stomach sleepers, and discovered side sleeping had “a clear advantage” when it came to how well the glymphatic system removes waste products.

The improved efficiency of your glymphatic system might be because blood flow to the head increases when you’re lying on your side, as a 2019 study hypothesized.

c. Soothes Snoring and Sleep Apnea

If you have a bed mate or household member who complains about your snoring, try sleeping on your side. Side sleeping keeps the airway open by preventing the collapse of soft tissue at the back of your throat—a common problem if you sleep on your back.

Side sleeping can also alleviate obstructive sleep apnea, a condition where your breathing slows or stops multiple times throughout the night. When you have sleep apnea, you can get a full night’s sleep and still feel tired the next morning because of reduced sleep quality.

Your doctor is likely to recommend side sleeping along with CPAP therapy and other lifestyle changes such as weight loss.

d. Reduces Acid Reflux

If you’re lying down on your back, gravity can exert pressure on your stomach, letting stomach acid flow freely up to your esophagus. Acid reflux can give you persistent heartburn, bad breath, nausea, and chest pain.

Acid reflux and the more permanent condition GERD can damage the esophagus. In rare cases, the lining of your esophagus can change, becoming more like the tissue in the small intestine, known as Barrett’s esophagus. GERD can also wear away at your teeth.

Side sleeping can prevent stomach acid from flowing up the esophagus. Additional measures, such as raising your bed and losing weight, also keep stomach contents in place.

e. Improves Blood Flow in Pregnant Women

Side sleeping is usually the only comfortable way a pregnant woman can sleep by her third trimester. Side sleeping is also the only recommended sleeping position after a woman reaches 20 weeks of pregnancy.

The left side is generally favored over the right, as it increases blood flow to the fetus and improves the woman’s kidney function.

f. Eases Back and Joint Pain

Sleeping on your side can alleviate back and joint pain by reducing pressure on the spine and promoting alignment. When you sleep on your side with a pillow between your knees, your hips and spine remain in a neutral position, reducing strain on the lower back.

This position can be especially beneficial for people who suffer from chronic pain, as it helps relieve muscle tension and prevents joints from compressing against the mattress.

By keeping the spine aligned, side sleeping also minimizes the risk of developing spinal misalignment or worsening existing conditions, promoting a more restful and comfortable sleep.

For individuals with arthritis or sciatica, side sleeping may offer additional relief by reducing pressure on sensitive areas. Adding a body pillow or using an ergonomic mattress further supports the spine and hip alignment, making it an effective method for long-term pain management.

Additionally, this position helps distribute body weight evenly, which minimizes pressure points that often cause joint pain or discomfort. Proper support and alignment in side sleeping can also help reduce stiffness and soreness in the morning.

g. Supports Immune System Function

Side sleeping may enhance the immune system by reducing inflammation and improving lymphatic drainage, aiding the body’s natural defense processes.

The lymphatic system, responsible for waste removal, works most efficiently while we sleep, especially in a side position. During sleep, the body can focus on repairing cells and eliminating toxins, both essential for immune health.

Side sleeping supports lymphatic drainage, which enhances the removal of waste products from organs and reduces inflammation, a critical factor for immune system strength.

When the lymphatic system operates smoothly, the body can better defend itself against infections and other illnesses.

By supporting efficient circulation and waste removal, side sleeping helps the immune system function at its best, allowing the body to remain resilient against disease. For individuals prone to infections or with autoimmune conditions, side sleeping may provide extra support in boosting immune defenses.

h. Enhances Digestion

Sleeping on the left side can improve digestion by allowing gravity to aid in moving waste through the digestive tract. In this position, the stomach and other digestive organs can function more effectively, reducing the risk of acid reflux and promoting regular bowel movements.

This is particularly beneficial for people with gastrointestinal issues, as it may prevent acid from flowing back up into the esophagus and causing discomfort. By encouraging food to move in the right direction, left-side sleeping reduces bloating and indigestion that may disrupt sleep.

Additionally, this sleeping position can be beneficial for overall digestive health, helping to prevent complications from chronic digestive conditions.

Side sleeping may improve the digestion of heavy meals, allowing food to move smoothly through the digestive tract overnight. The improved digestive function that side sleeping supports can lead to better nutrient absorption, giving the body a stronger foundation for overall health.

i. Improves Lung Health

Side sleeping can benefit respiratory health, especially for those with asthma, bronchitis, or other respiratory conditions. This position allows for better lung expansion, which facilitates airflow and reduces the chance of airway obstruction.

When you sleep on your side, the lungs can expand more freely, making it easier to breathe and increasing oxygen levels in the blood. For people who suffer from respiratory issues, this means less strain on the lungs and a more restful night of sleep.

Additionally, side sleeping can be particularly helpful in reducing symptoms like wheezing and shortness of breath, which are common in respiratory conditions.

The improved airflow helps prevent nighttime coughing or waking up short of breath. This sleeping position can also reduce congestion by preventing mucus buildup, allowing for clearer airways. Overall, side sleeping is an effective, natural way to support lung function and improve the quality of sleep for those with respiratory issues.

j. Helps Regulate Blood Sugar Levels

Side sleeping may also help regulate blood sugar levels by relieving pressure on the pancreas, an organ vital for insulin production. Sleeping on the left side can support the pancreas in releasing insulin efficiently, thus helping to stabilize blood glucose levels.

For people with diabetes or at risk of blood sugar imbalances, this can be an additional strategy to support other treatments. By allowing the pancreas to function more comfortably, left-side sleeping may reduce fluctuations in blood sugar levels overnight, which is essential for preventing symptoms related to hyper- or hypoglycemia.

Additionally, side sleeping can improve circulation, which benefits the overall health of people with diabetes. Proper circulation is key for preventing issues such as diabetic neuropathy, a condition where nerves are damaged due to high blood sugar.

Supporting good circulation while you sleep can ease the stress on the body and encourage stable blood glucose levels, making it a natural complement to diabetes management.

Drawbacks to Side Sleeping

Nothing is without its downsides, and that includes side sleeping. However, you can alleviate most issues with the right mattress and pillow.

a. Shoulder and Hip Pain

Sleeping on your side concentrates pressure on your shoulders and hips. If left alone, the pressure will build into pain, and you will wake with sore shoulders and hip pain.

Worse, if the pressure isn’t being released, it’s likely your mattress isn’t conforming well enough to maintain neutral spine alignment—so you may wake up with a sore back as well.

Often, the solution is simple if somewhat costly—get a better mattress. The best mattresses for hip pain keep the hips aligned with the rest of your spine, while also providing pressure and pain relief—soft, thick comfort layers are the best for easing pressure in your shoulders and hips. If you can’t afford a new mattress, a soft mattress topper can make your current mattress more comfortable.

b. Numb Arms

Most of us are familiar with the “pins and needles” feeling we get when our legs or arms fall asleep. The scientific term for this is “paresthesia,” and it often occurs simply from holding one position for a considerable length of time.

For example, sitting in a car for hours can cause your legs and buttocks to go numb.

More severe causes of paresthesia can include nerve damage or pressure on a nerve from something such as a herniated disc, enlarged blood vessels, or infection.

Many side sleepers struggle with how to place their arms comfortably, causing them to wake up with numb hands and fingers.

To avoid paresthesia, avoid falling asleep with your arms stretched above your head, folded under your head and pillow, or bent, as all of these positions cut off blood circulation. You can also use a body pillow to place a cushion between your knees and support your top arm.

c. Acne and Wrinkles

Pressing your face into your pillow night after night can take a toll on your skin. Wash your pillowcase every week with your bedding to prevent a build-up of oils and other debris that can cause acne. Instead of sleeping on a soft pillow, try a firm pillow that contours less to your face. Similarly, a pillowcase with a slippery surface (such as silk or satin) may not press as much against your face as a cotton or flannel pillowcase.

d. Restricted Blood Flow

Side sleeping can sometimes limit blood flow to certain parts of the body, particularly the arms, legs, and shoulders. If you lie in one position too long, this pressure can compress blood vessels, limiting circulation and leading to discomfort or even numbness.

Over time, reduced blood flow to the skin and muscles can cause minor aches or “dead arm” sensations, similar to numb arms but extending to the legs or neck as well.

A body pillow can help maintain comfort by supporting proper posture and reducing the strain that side sleeping can put on certain areas. Additionally, changing positions throughout the night helps prevent prolonged pressure on any one part of the body.

e. Neck Pain

Side sleepers who don’t use a properly supportive pillow may experience neck pain from improper neck alignment. The ideal pillow for side sleepers keeps the head and neck in line with the spine.

However, using a pillow that’s too thin or too thick causes the neck to tilt, leading to strain over time. This misalignment may result in neck stiffness, soreness, or even headaches upon waking.

A contour or memory foam pillow designed for side sleepers can help ensure proper support and minimize neck discomfort by allowing the neck to remain in a neutral position.

f. Jaw Discomfort or TMJ Issues

Side sleeping, especially if you favor one side, may lead to jaw discomfort or exacerbate temporomandibular joint (TMJ) issues. Pressing the face against a pillow can put pressure on the jaw and cause muscle tension in the area.

For people with a history of TMJ disorders, this can worsen symptoms like jaw soreness, clicking, or even headaches. Alternating sides regularly or choosing a pillow with a soft, conforming surface can help reduce this pressure on the jaw and alleviate some of the strain associated with side sleeping.

g. Heartburn for Right-Side Sleepers

While left-side sleeping can aid digestion and reduce acid reflux, sleeping on the right side may actually increase heartburn symptoms. This is because sleeping on the right side relaxes the lower esophageal sphincter, which can lead to acid from the stomach moving up into the esophagus more easily.

For individuals prone to heartburn or gastroesophageal reflux disease (GERD), the right side may aggravate symptoms, leading to discomfort and disturbed sleep. Sticking to left-side sleeping can help manage these symptoms and promote better digestive health.

Which Side: Right or Left?

Both sides are not equal when it comes to side sleeping, mainly because your body is not symmetrical.

We recommend sleeping on the right side since it may be the key to a healthier heart. Studies suggest it reduces pressure on the heart and stabilizes your blood pressure and heart rate.

Does that mean sleeping on your left side is bad for your heart? Not necessarily, as the previously mentioned 2003 study shows.

Remember that the study examined both subjects with congestive heart failure and perfectly healthy subjects. The control subjects with healthy hearts freely slept on their left and right sides. It’s just that right-side sleeping helps your heart perform better, which is excellent for anyone with a heart condition.

Pregnancy is an exception to the “right side is better” rule, as blood flow from the mother to the fetus improves when the mother sleeps on her left side.

How to Sleep on Your Side: 6 Tips

1. Choose the Right Pillow

A pillow with the right height and firmness is key for side sleeping. Look for one that keeps your head and neck aligned with your spine, filling the gap between your shoulder and head.

Ideally, the pillow should be firm enough to maintain its shape and high enough to prevent your neck from tilting downwards. You might also add a smaller pillow to support your upper arm, which can prevent shoulder strain.

2. Position Your Arms Comfortably

One of the common issues with side sleeping is figuring out where to place your arms to avoid discomfort. Try keeping your arms parallel to your body or hugging a body pillow.

Avoid tucking one arm under your head or pillow, as this can cause tingling or numbness due to restricted blood flow.

A body pillow can also provide extra comfort by giving you something to hug, which can help keep your shoulders and arms relaxed.

3. Place a Pillow Between Your Knees

Putting a pillow between your knees helps keep your hips, pelvis, and spine aligned, reducing pressure on your lower back. This alignment also prevents strain in the hips and relieves knee discomfort.

A thicker pillow or a folded blanket works well to provide enough height for alignment. Keeping your legs slightly bent is ideal for maintaining natural spine alignment.

4. Select a Mattress with Good Support and Cushioning

Side sleepers often benefit from a medium-soft to medium-firm mattress. Look for materials like memory foam or latex that contour to your body’s curves, reducing pressure on the hips and shoulders while supporting the natural curve of your spine.

Hybrid mattresses that combine foam and innerspring coils can also provide both comfort and support.

5. Keep Your Back Straight

It’s essential to avoid twisting your spine or curling up too tightly, as this can cause strain. Try to maintain a straight line from your head down to your hips, avoiding an exaggerated fetal position.

Lying in a loose, relaxed position with your back straight encourages spinal alignment and can improve breathing.

6. Adjust Your Sleeping Environment

To enhance comfort, ensure your room is cool, dark, and quiet.

If you find it challenging to keep your side-sleeping posture throughout the night, try positioning yourself against the edge of the bed or placing a pillow behind you to prevent rolling onto your back.

Top Bedding Picks for Side Sleepers

For side sleepers, finding the right bed essentials is crucial for maintaining proper spinal alignment, reducing pressure points, and improving overall sleep quality. Here are some essentials tailored to side sleepers:

Mattress

Medium-Firm to Medium-Soft Mattress: A mattress that’s too firm may not allow your shoulders and hips to sink in enough, while one that’s too soft may cause misalignment. Medium-firm to medium-soft mattresses offer a balance, contouring to the body without too much sagging.
Memory Foam or Hybrid Mattress: Memory foam provides excellent pressure relief, as it molds to your body’s shape. Hybrid mattresses combine foam and pocketed coils for added support and a balance between softness and firmness.

Pillows

Thicker, Firmer Pillow: A high-loft pillow helps fill the space between your shoulder and neck, keeping your spine aligned. Look for memory foam or latex for consistent support throughout the night.
Body Pillow: A long, full-body pillow can help maintain a comfortable position for side sleeping, reducing the urge to roll over or twist awkwardly. It also supports the arms and legs, preventing shoulder and hip discomfort.

Mattress Topper

Memory Foam or Latex Topper: Adding a topper with memory foam or latex adds softness and relieves pressure points. Look for one that’s at least 2–3 inches thick for effective cushioning.

Bedding

Soft, Breathable Sheets: Cotton or bamboo sheets are breathable and soft, ensuring comfort throughout the night. Look for a high thread count or percale weave for durability and a soft touch.
Weighted Blanket (Optional): If you like the feeling of extra pressure, a weighted blanket can add comfort. Just make sure it doesn’t restrict movement or cause overheating.

Positioning Accessories

Knee Pillow: Placing a pillow between your knees can help keep your hips aligned and prevent strain on the lower back.
Shoulder Relief Pillow (Optional): Some side sleepers use a small, contoured pillow or wedge under the upper body to reduce pressure on the shoulder.

Adjustable Bed Frame (Optional)

An adjustable bed frame allows you to elevate your head or feet, which can be beneficial for some side sleepers who experience discomfort in their back or shoulders.

Key Considerations:

Spinal Alignment: Ensuring that your neck, spine, and hips are aligned will reduce morning stiffness and aches.
Pressure Relief: Soft yet supportive surfaces that cushion your pressure points (shoulders and hips) can prevent numbness and pain.

Sleeping on the Right Mattress and Pillow

Despite the health perks of sleeping on your side, you won’t get a good night’s rest if you aren’t sleeping on the right mattress with a good pillow.

A good mattress for a side sleeper should have a thick comfort layer to fully conform around the hips and shoulders. The mattress should have a soft to medium feel, as a too firm mattress aggravates pressure points.

We strongly recommend side sleepers stay away from innerspring mattresses, as the thin comfort layer can’t sufficiently contour to the body for pressure relief. Instead, we suggest looking at memory foam mattresses, latex mattresses, and hybrid beds.

Side sleeping is the position that creates the most distance between your neck and sleeping surface, so you need a thick, firm pillow for neck support. A too-thin pillow will cause your head to sag, straining your neck and causing neck pain. Look for a pillow between 4 to 6 inches thick.

Choosing the Right Materials for Side Sleeping Comfort

For side sleepers, selecting a mattress made with pressure-relieving materials is essential for a comfortable, supportive night’s sleep. When lying on your side, the body’s weight naturally concentrates around the shoulders and hips, so it’s crucial to have a bed that gently contours to these areas without causing strain.

Materials like memory foam and latex foam are excellent options, as they mold to the body, providing the right level of cushioning at pressure points while also supporting the spine’s natural curve.

You might consider an all-foam or latex mattress for a softer feel or opt for a hybrid mattress that includes a layer of supportive coils beneath a comfort layer for extra stability and pressure relief.

Memory foam, known for its body-hugging quality, is highly responsive to pressure and adapts to every curve, making it a top choice for side sleepers. Latex, on the other hand, offers similar comfort with a bit more bounce, which can feel supportive without trapping too much heat.

Hybrid mattresses combine the benefits of both foams and coils, offering responsive support and lasting durability.

If you’re prone to aches along your side body, look for a mattress that includes a thick top layer of memory foam or latex to achieve that ideal balance between support and contouring.

Finding Your Ideal Level of Firmness

Side sleepers generally find soft-to-medium-firm mattresses the most comfortable, as they provide enough “give” to relieve pressure on the hips and shoulders. But what firmness level is best? This depends largely on your body weight and preference.

Lighter sleepers may feel most comfortable on softer mattresses, as they allow deeper contouring. Meanwhile, heavier individuals may find greater support and alignment on firmer models, which prevent excessive sinkage and help maintain spinal alignment.

The goal is to select a mattress that cushions the body without sacrificing the spine’s natural posture, so you wake up feeling rested and pain-free.

Consider that each side sleeper’s needs vary, and firmness preferences can be subjective. Testing different mattresses or consulting customer reviews can help guide your choice.

If you’re sharing a bed, a medium-firm mattress might be a balanced option that provides adequate comfort and support for both partners.

Alleviating Pressure Points for Pain-Free Sleep

Side sleepers often experience tension around their hips and shoulders, and may even notice back discomfort if their mattress lacks adequate support.

A bed with a responsive top layer can be key to alleviating this pain. Softer comfort layers allow pressure to dissipate while supporting the natural curvature of the spine, making sleep much more comfortable.

If you’re waking up with soreness in your shoulders or hips, it may be time to consider a softer mattress or a pressure-relieving mattress topper to improve cushioning.

For those who struggle with lower back pain, a slightly firmer mattress could offer relief by promoting better spinal alignment.

The trick is to find a mattress that distributes body weight evenly, ensuring that no single area takes on too much pressure. This way, you can reduce pain and get a more restful night’s sleep.

Considering Body Weight for Optimal Support

Your weight also influences the type of mattress that will best suit your body as a side sleeper. Generally, lighter individuals tend to prefer softer mattresses, which let them “sink in” for a more cozy feel.

Heavier sleepers, on the other hand, often need a mattress that provides firmer support to prevent excessive sinking and promote proper spinal alignment. Average-weight sleepers typically find a medium or medium-firm mattress comfortable, striking a balance between softness and support.

For those on the heavier side, hybrid mattresses can be particularly effective, offering the support of innerspring coils with the contouring of foam layers.

The coils provide a firmer base and prevent sagging, while the top foam layers cushion the hips and shoulders to relieve pressure. This combination is ideal for durability and comfort, making hybrid mattresses a popular choice among heavier side sleepers.

Other Sleeping Positions

While side sleeping has a lot of health benefits, it isn’t necessarily the best sleeping position for everyone.

Back sleepers place the least amount of stress on their spine, as posture and even distribution of pressure keep the spine in the neutral position. The main disadvantage of back sleeping is the risk of snoring as gravity collapses the soft tissue at the back of your throat.

Stomach sleepers are at risk of lower back pain, as the position overextends the spine out of its natural curve. We strongly recommend switching to side sleeping if you’re a stomach sleeper. Sleeping with a body pillow or attaching a tennis ball to the front of your sleepwear (to prevent you from rolling onto your stomach) can help you make the change.

Frequently Asked Questions

Are memory foam mattresses good for side sleepers?

Yes. We highly recommend memory foam mattresses for side sleepers, as the material cradles the hips and shoulders for pressure relief. Memory foam is also a good choice for anyone who’s sharing a bed or has allergies, as the material isolates motion and is dense enough to keep out most allergens.

Dr. Jennifer Miller, physical therapist says, “Since becoming a physical therapist and realizing the importance of sleeping position, I have trained myself to sleep on my side and occasionally on my back. I also noticed a decrease in hip and shoulder pain when I switched from an innerspring mattress to a memory foam mattress. We spend a great deal of time sleeping, so sleep position can play a big role in reducing pain.”

Is a firm mattress good for side sleepers?

A firm mattress is likely to leave a side sleeper with hip and shoulder pain, as it lacks the contouring needed to relieve pressure. Instead, side sleepers should look for mattresses with a soft to medium feel.

What is the best pillow for a side sleeper?

The best pillows for side sleepers are firm and lift the head and neck to maintain spine alignment. The pillow should be 4 to 6 inches thick. Side sleepers also benefit from tucking a pillow between their legs to maintain hip alignment, and some find hugging a small pillow (or body pillow) keeps their arms from falling asleep. You also want to make sure that you keep your head and neck in alignment with your back versus bending your neck forward on your pillow, to prevent neck pain.

Why is it generally discouraged to sleep on the right side?

Sleeping on the right side can, in some cases, put pressure on internal organs, including the heart and lungs, and may lead to acid reflux or heartburn. Left-side sleeping is often recommended because it can reduce acid reflux by keeping the stomach positioned below the esophagus. However, the right side may not cause discomfort for everyone, so find what’s most comfortable for you.

How can I avoid shoulder pain when sleeping on my side?

To prevent shoulder pain, avoid putting too much weight directly on your shoulder. Instead, try hugging a body pillow to help distribute your upper body weight. Adjusting your pillow height can also prevent excess pressure on the shoulder and neck.
If you still experience discomfort, consider a mattress that provides better shoulder cushioning, like one with memory foam, which allows your shoulder to sink in comfortably without creating pressure points.

What’s the best way to sleep comfortably on your side?

To sleep comfortably on your side, focus on maintaining proper alignment. Use a thick, supportive pillow to keep your head in line with your spine, avoiding tilting up or down.
Tuck a body pillow or a small pillow between your knees, as this aligns your hips and can reduce strain on your lower back. Additionally, a mattress with medium-firm to medium-soft support is ideal, as it will contour to your shoulders and hips while maintaining support.

Is it safe to sleep on your side during pregnancy?

Yes, side sleeping is actually recommended during pregnancy, especially on the left side. Sleeping on the left side can improve blood flow to the placenta and reduce pressure on the liver.
Supporting your belly with a small pillow and placing another pillow between your knees can also provide added comfort and spinal alignment, especially as your pregnancy progresses. Avoid lying flat on your back, as it may cause circulation issues as the pregnancy advances.

Did We Help?

Side sleeping reduces pressure on your heart, alleviates symptoms of acid reflux and sleep apnea, and helps your brain work more efficiently. However, you need an excellent mattress to alleviate pressure in your shoulders and hips and should position your arms, so they don’t fall asleep while you’re sleeping. That’s a small price to pay for waking up refreshed and rested.

This article is for informational purposes and should not replace advice from your doctor or other medical professional.

Michelle Zhang, Wellness Writer

Michelle Zhang is a regular contributor to our Zoma blog and is our go-to sleep researcher. In her time with Zoma, Michelle has researched and published many articles on widespread sleeping habits and troubles. In her time outside of Zoma, Michelle is an occupational therapist and long-distance runner. She believes leading a healthy lifestyle is the key to getting better sleep at night. Michelle's work has been featured on Men's Journal, The Frisky, and The Mighty.

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