{"id":819,"date":"2020-03-19T19:45:48","date_gmt":"2020-03-19T19:45:48","guid":{"rendered":"http:\/\/wordpress-386983-1216903.cloudwaysapps.com\/?p=819"},"modified":"2023-10-25T10:03:16","modified_gmt":"2023-10-25T17:03:16","slug":"how-to-sleep-on-your-side-the-right-way","status":"publish","type":"post","link":"https:\/\/zomasleep.com\/blog\/how-to-sleep-on-your-side-the-right-way","title":{"rendered":"How to Sleep on Your Side the Right Way"},"content":{"rendered":"\t\t\t\t\t<div id=\"keytakeaway\" class=\"keytakeaway\">\r\n\t\t\t\t\t\t<h2 class=\"title\">Key Takeaways<\/h2>\r\n\t\t\t\t\t\t\n<ul>\n<li><strong>Side Sleeping Positions and Benefits:<\/strong> 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.<\/li>\n<li><strong>Potential Drawbacks of Side Sleeping:<\/strong> 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.<\/li>\n<li><strong>Importance of the Right Mattress and Pillow:<\/strong> 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.<\/li>\n<\/ul>\n\r\n\t\t\t\t\t<\/div>\r\n\n<p>Side sleeping is the most popular sleep position. And yet, it\u2019s 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.<\/p>\n<p>If you\u2019re a side sleeper, improving your position will allow you to better reap the benefits of your sleep position\u2014healthier heart, reduced snoring, and lowered chances of developing a neurodegenerative disease.<\/p>\n<h2>Side Sleeping Positions<\/h2>\n<p>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:<\/p>\n<ul>\n<li><strong>Fetal:<\/strong>\u00a0The fetal position is the <a href=\"https:\/\/www.onhealth.com\/content\/1\/best_sleeping_positions_sleep\" target=\"_blank\" rel=\"noopener noreferrer\">most common<\/a>\u00a0side sleeping position. In the fetal position, you draw your knees close to your chest, curling your back into an arch.<\/li>\n<li><strong>Log: <\/strong>In the log position, your legs are straight, and your arms kept at your sides.<\/li>\n<li><strong>Yearner: <\/strong>If you\u2019re a yearner, you sleep with your arms stretched out, while your back and legs remain straight.<\/li>\n<li><strong>Sprinter: <\/strong>Sprinters sleep with one leg bent at the knee while the other leg is kept straight.<\/li>\n<\/ul>\n<p>There\u2019s even variations of all four positions\u2014for example, you might be a yearner who sleeps with a bent leg. You\u2019re also likely to move throughout the four as you sleep.<\/p>\n<h2>Benefits of Side Sleeping<\/h2>\n<p>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\u2019s.<\/p>\n<h3>Healthier Heart<\/h3>\n<p>There\u2019s evidence that sleeping on your right side promotes a healthy heart. A <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109702027171\" target=\"_blank\" rel=\"noopener noreferrer\">2003 study<\/a>\u00a0examined 75 patients with congestive heart failure, along with 75 control subjects. The patients avoided sleeping on their left sides because of discomfort\u2014a discomfort they didn\u2019t feel sleeping on their right side.<\/p>\n<p>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.<\/p>\n<p>Side sleeping also <a href=\"https:\/\/core.ac.uk\/download\/pdf\/82331715.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">reduces your sympathetic nervous system activity<\/a>. The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542195\/\" target=\"_blank\" rel=\"noopener noreferrer\">sympathetic nervous system<\/a>\u00a0controls your \u201cflight or fight\u201d response, preparing your body for physical activity\u2014which includes your heart because it\u2019s the organ that\u2019s pumping blood throughout the body to meet physical demands. Right side sleeping lowers your heart rate and blood pressure, <a href=\"https:\/\/www.health.harvard.edu\/heart-health\/calm-your-anxious-heart\" target=\"_blank\" rel=\"noopener noreferrer\">calming you<\/a>.<\/p>\n<h3>Cleans Out Brain Waste<\/h3>\n<p>Scientists just recently discovered the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4636982\/\" target=\"_blank\" rel=\"noopener noreferrer\">glymphatic system<\/a>, so there\u2019s 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\u00a0the brain. Researchers theorize that the glymphatic system works to prevent neurodegenerative diseases, as diseases such as Alzheimer\u2019s are characterized by waste protein build-up.<\/p>\n<p>Your glymphatic system operates mostly while you\u2019re asleep, so a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4524974\/\" target=\"_blank\" rel=\"noopener noreferrer\">2015 study<\/a>\u00a0sought 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 \u201ca clear advantage\u201d when it came to how well the glymphatic system removes waste products.<\/p>\n<p>The improved efficiency of your glymphatic system might be because blood flow to the head increases when you\u2019re lying on your side, as a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/31526984\" target=\"_blank\" rel=\"noopener noreferrer\">2019 study<\/a>\u00a0hypothesized.<\/p>\n<h3>Soothes Snoring and Sleep Apnea<\/h3>\n<p>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\u2014a common problem if you sleep on your back.<\/p>\n<p>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\u2019s 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.<\/p>\n<h3>Reduces Acid Reflux<\/h3>\n<p>If you\u2019re lying down on your back, gravity can exert pressure on your stomach, letting stomach acid flow freely up to your esophagus. <a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/acid-reflux-ger-gerd-adults\/symptoms-causes\" target=\"_blank\" rel=\"noopener noreferrer\">Acid reflux<\/a>\u00a0can give you persistent heartburn, bad breath, nausea, and chest pain.<\/p>\n<p>Acid reflux and the more permanent condition\u00a0<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/acid-reflux-ger-gerd-adults\" target=\"_blank\" rel=\"noopener noreferrer\">GERD<\/a>\u00a0can damage the esophagus. In rare cases, the lining of your esophagus can change, becoming more like the tissue in the small intestine, known as\u00a0<a href=\"https:\/\/www.asge.org\/home\/for-patients\/patient-information\/understanding-barrett-39-s-esophagus\" target=\"_blank\" rel=\"noopener noreferrer\">Barrett&#8217;s esophagus<\/a>. GERD can also wear away at your teeth.<\/p>\n<p>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.<\/p>\n<h3>Improves Blood Flow in Pregnant Women<\/h3>\n<p>Side sleeping is usually the only comfortable way a pregnant woman can sleep by her third trimester. <span style=\"font-weight: 400;\">\u00a0Side sleeping is also the only recommended sleeping position after a woman reaches 20 weeks of pregnancy. <\/span>The left side is generally favored over the right, as it <a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid%3D85%26contentid%3Dp01238\" target=\"_blank\" rel=\"noopener noreferrer\">increases blood flow<\/a>\u00a0to the fetus and improves the woman\u2019s kidney function.<\/p>\n<h2>Drawbacks to Side Sleeping<\/h2>\n<p>Nothing is without its downsides, and that includes side sleeping. However, you can alleviate most issues with the right mattress and pillow.<\/p>\n<h3>Shoulder and Hip Pain<\/h3>\n<p>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\u2019t being released, it\u2019s likely your mattress isn\u2019t conforming well enough to maintain neutral spine alignment\u2014so you may wake up with a sore back as well.<\/p>\n<p>Often, the solution is simple if somewhat costly\u2014get a better mattress. The\u00a0<a href=\"https:\/\/zomasleep.com\/blog\/best-mattress-for-hip-pain\" target=\"_blank\" rel=\"noopener noreferrer\">best mattresses for hip pain<\/a>\u00a0keep the hips aligned with the rest of your spine, while also providing pressure and pain relief\u2014soft, thick comfort layers are the best for easing pressure in your shoulders and hips. If you can\u2019t afford a new mattress, a <a href=\"https:\/\/zomasleep.com\/bedding\/mattress-pad\">soft mattress topper<\/a> can make your current mattress more comfortable.<\/p>\n<h3>Numb Arms<\/h3>\n<p>Most of us are familiar with the \u201cpins and needles\u201d feeling we get when our legs or arms fall asleep. The scientific term for this is \u201cparesthesia,\u201d and it often occurs simply from <a href=\"https:\/\/medlineplus.gov\/ency\/article\/003206.htm\" target=\"_blank\" rel=\"noopener noreferrer\">holding one position<\/a>\u00a0for a considerable length of time. For example, sitting in a car for hours can cause your legs and buttocks to go numb.<\/p>\n<p>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.<\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/zomasleep.com\/blog\/benefits-of-pillow-between-knees\">cushion between your knees<\/a> and support your top arm. <\/span><\/p>\n<h3>Acne and Wrinkles<\/h3>\n<p>Pressing your face into your pillow night after night can take a toll on your skin. Wash your pillowcase <a href=\"https:\/\/www.niehs.nih.gov\/news\/newsroom\/releases\/2001\/august06\/index.cfm\" target=\"_blank\" rel=\"noopener noreferrer\">every week with your bedding<\/a>\u00a0to 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\u00a0against\u00a0your face as a cotton or flannel pillowcase.<\/p>\n<h2>Which Side: Right or Left?<\/h2>\n<p>Both\u00a0sides are not equal when it comes to side sleeping, mainly because your body is not symmetrical.<\/p>\n<p>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.<\/p>\n<p>Does that mean sleeping on your left side is bad for your heart? Not necessarily, as the previously mentioned <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109702027171\" target=\"_blank\" rel=\"noopener noreferrer\">2003 study<\/a>\u00a0shows.<\/p>\n<p>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\u2019s just that right-side sleeping helps your heart perform better, which is excellent for anyone with a heart condition.<\/p>\n<p>Pregnancy is an exception to the \u201cright side is better\u201d rule, as blood flow from the mother to the fetus improves when the mother sleeps on her left side.<\/p>\n<h2>Sleeping on the Right Mattress and Pillow<\/h2>\n<p>Despite the health perks of sleeping on your side, you won\u2019t get a good night\u2019s rest if you aren\u2019t sleeping on the right mattress with a good pillow.<\/p>\n<p>A good\u00a0<a href=\"https:\/\/zomasleep.com\/blog\/best-mattress-for-side-sleepers\" target=\"_blank\" rel=\"noopener noreferrer\">mattress for a side sleeper<\/a>\u00a0should 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.<\/p>\n<p>We strongly recommend side sleepers stay away from innerspring mattresses, as the thin comfort layer can\u2019t sufficiently contour to the body for pressure relief. Instead, we suggest looking at\u00a0<a href=\"https:\/\/zomasleep.com\/mattresses\/memory-foam\" target=\"_blank\" rel=\"noopener noreferrer\">memory foam mattresses<\/a>, latex mattresses, and hybrid beds.<\/p>\n<p>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.<\/p>\n<h2>Other Sleeping Positions<\/h2>\n<p>While side sleeping has a lot of health benefits, it isn\u2019t necessarily the best sleeping position for everyone.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>Back sleepers<\/strong> 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.<\/span><\/p>\n<p><strong>Stomach sleepers<\/strong>\u00a0are 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\u2019re 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.<br \/>\n\n\n\t<section class=\"faq-wrap\">\n\t\t<h2>Frequently Asked Questions<\/h2>\n\n\t\t<div class=\"accordion-box\">\n\t\t\t<div class=\"accordion\">\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"accordion-inside\">\n\t\t\t\t\t   \t<h3 class=\"faq-head toggle\"><a href=\"javascript:void(0);\">Are memory foam mattresses good for side sleepers?<\/a><\/h3>\n\t\t\t\t\t    <div class=\"inner\">\n\t\t\t\t\t      \t<p>Yes. We highly recommend <a href=\"https:\/\/zomasleep.com\/blog\/best-memory-foam-mattress-for-side-sleepers\" target=\"_blank\" rel=\"noopener noreferrer\">memory foam mattresses for side sleepers<\/a>, as the material cradles the hips and shoulders for pressure relief. Memory foam is also a good choice for anyone who\u2019s sharing a bed or has allergies, as the material isolates motion and is dense enough to keep out most allergens.<\/p>\n<p>Dr. Jennifer Miller, physical therapist says, \u201cSince 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.\u201d<\/p>\n\t\t\t\t\t    <\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"accordion-inside\">\n\t\t\t\t\t   \t<h3 class=\"faq-head toggle\"><a href=\"javascript:void(0);\">Is a firm mattress good for side sleepers?<\/a><\/h3>\n\t\t\t\t\t    <div class=\"inner\">\n\t\t\t\t\t      \t<p>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.<\/p>\n\t\t\t\t\t    <\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"accordion-inside\">\n\t\t\t\t\t   \t<h3 class=\"faq-head toggle\"><a href=\"javascript:void(0);\">What is the best pillow for a side sleeper?<\/a><\/h3>\n\t\t\t\t\t    <div class=\"inner\">\n\t\t\t\t\t      \t<p>The <a href=\"https:\/\/zomasleep.com\/blog\/best-pillow-for-side-sleepers\">best pillows for side sleepers<\/a> 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. <\/p>\n\t\t\t\t\t    <\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\n\t<\/section>\n\n\t<script type=\"application\/ld+json\">\n\t{\n\t\t\"@context\":\"https:\/\/schema.org\",\n\t\t\"@type\":\"FAQPage\",\n\t\t\"mainEntity\": [{\"@type\":\"Question\",\"name\":\"Are memory foam mattresses good for side sleepers?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Yes. We highly recommend <a href=\\\"https:\\\/\\\/zomasleep.com\\\/blog\\\/best-memory-foam-mattress-for-side-sleepers\\\" target=\\\"_blank\\\" rel=\\\"noopener noreferrer\\\">memory foam mattresses for side sleepers<\\\/a>, as the material cradles the hips and shoulders for pressure relief. Memory foam is also a good choice for anyone who\\u2019s sharing a bed or has allergies, as the material isolates motion and is dense enough to keep out most allergens.\\r\\n\\r\\nDr. Jennifer Miller, physical therapist says, \\u201cSince 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.\\u201d\"}},{\"@type\":\"Question\",\"name\":\"Is a firm mattress good for side sleepers?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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.\"}},{\"@type\":\"Question\",\"name\":\"What is the best pillow for a side sleeper?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The <a href=\\\"https:\\\/\\\/zomasleep.com\\\/blog\\\/best-pillow-for-side-sleepers\\\">best pillows for side sleepers<\\\/a> 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. \"}}]\t}\n\t<\/script>\n\n\n<h2>Did We Help?<\/h2>\n<p>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\u2019t fall asleep while you\u2019re sleeping. That\u2019s a small price to pay for waking up refreshed and rested.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Side sleeping is the most popular sleep position. And yet, it\u2019s easy to do it&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5641,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"jetpack_featured_media_url":"https:\/\/zomasleep.com\/blog\/wp-content\/uploads\/2020\/03\/sleep-on-side-the-right-way.jpg","_links":{"self":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts\/819"}],"collection":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/comments?post=819"}],"version-history":[{"count":11,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts\/819\/revisions"}],"predecessor-version":[{"id":823,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/posts\/819\/revisions\/823"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/media\/5641"}],"wp:attachment":[{"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/media?parent=819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/categories?post=819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zomasleep.com\/blog\/wp-json\/wp\/v2\/tags?post=819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}