Side sleeping is a popular position for many, but what some may not realize is that it comes with several health benefits. Different sleeping positions can impact the body in various ways, both positively and negatively. While comfort is the priority for most, those experiencing issues like back pain, jaw discomfort, poor digestion, or more may want to reconsider their sleeping posture. In particular, sleeping on the left side can offer several advantages.

The Benefits of Sleeping on Your Left Side

Relieve Back Pain – Sleeping on your stomach can put pressure on the spine, leading to discomfort. Side sleeping, on the other hand, helps keep the spine aligned naturally, reducing pressure in the lower back.

Reduce Snoring – When sleeping on the back, the tongue and soft palate can slide backward, partially blocking the airway and increasing snoring, a common problem for people with sleep apnea. Sleeping on the side keeps the tongue forward and helps keep the airway clear.

Improve Digestion – Sleeping on the left side is particularly beneficial for digestion. The stomach is located on the left side of the body, and lying on that side helps gravity assist in the digestion process, alleviating issues like bloating, constipation, and heartburn.

Support Brain Health – Many people are unaware that the brain eliminates waste during sleep. Research shows that side sleeping may aid the brain’s glymphatic system (which removes waste), potentially lowering the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. While animal studies suggest this, more human studies are needed to confirm these benefits.

Improve Blood Flow – Pregnant women are often advised to sleep on their left side because it enhances circulation, ensuring optimal blood flow to the placenta.

How to Train Yourself to Sleep on Your Side

Choose the Right Pillow and Mattress

• Select a pillow that suits your collarbone structure.

• Make sure the pillow is firm enough to support your neck.

• Opt for a softer mattress to avoid putting pressure on your shoulders and hips.

Use Pillows as Support

• Place a pillow between your knees to support your hips and lower back.

• Hugging a pillow can provide comfort for your upper arm.

• Invest in a body pillow to help maintain side sleeping.

• Attach a tennis ball to the back of a shirt to prevent rolling onto your back.

Try Sleeping on the Couch

• Couches are typically narrow and can naturally encourage side sleeping.

Disadvantages of Sleeping on Your Side

While side sleeping can offer many benefits, it may not be suitable for everyone, especially if your mattress or pillow doesn’t provide the right support. Some potential disadvantages include:

Shoulder and Hip Pain – Sleeping on a mattress that’s too firm can put additional pressure on the shoulders, hips, and knees. Conversely, a mattress that’s too soft may cause spinal misalignment, leading to discomfort.

Facial Pressure – People with sinus congestion or glaucoma may feel uncomfortable pressure on their face when side sleeping, and it may worsen issues like a stiff or tight jaw.

The Pros and Cons of Other Sleeping Positions

Ultimately, comfort should dictate your sleeping position. But it’s still important to consider how your posture can impact your health. You may begin the night on your left side and allow your body to naturally shift positions. Don’t stress if you find it difficult to maintain side sleeping, as other positions also offer benefits.

Sleeping on Your Back

Benefits – This position may help with:

• Hip and knee pain

• Arthritis

• Fibromyalgia

• Sinus congestion

• Bursitis

Tips:

• Place a pillow under your knees to support the lower back and spine.

• Spread your legs and arms to minimize joint pressure.

• Use a supportive pillow for your neck and avoid ones that push your chin toward your chest.

• Elevate your head with extra pillows or a wedge to reduce heartburn, headaches, and sinus buildup.

Sleeping on Your Stomach

Though some may find comfort in stomach sleeping, experts generally advise against it. “If you're sleeping on your stomach and experiencing back pain, there’s likely a reason for it,” says Bill Fish, a certified sleep science coach. The core of your body, being the heaviest part, presses down, putting strain on your spine and causing discomfort.

Tips for Stomach Sleepers:

• Use a flat pillow or none at all.

• Avoid tucking your arms under your head or pillow, as this could lead to arm numbness or shoulder pain.

• Alternate the sides of your head to prevent neck strain.

• Avoid bending one knee upward as it could worsen back issues.