Many individuals prefer sleeping on their side without realizing its associated health benefits. Different sleeping positions can have various effects on the body, both positive and negative. Generally, it’s recommended to sleep in whichever position feels most comfortable. However, if symptoms like back pain, jaw discomfort, or indigestion occur, it might be worth considering a change in sleeping posture. Specifically, sleeping on the left side offers several benefits.
The Benefits of Sleeping on Your Left Side
Minimize Back Discomfort
Sleeping on the stomach can strain the spine and cause pain. Side sleeping keeps the spine naturally aligned, reducing pressure on the lower back.
Decrease Snoring
Sleeping on the back can cause the tongue and soft palate to obstruct the airway, leading to increased snoring, especially in those with sleep apnea. Side sleeping keeps the airway unobstructed by keeping the tongue forward.
Enhance Digestion
Sleeping on the left side can alleviate gastrointestinal issues like bloating, constipation, and heartburn. Since the stomach is on the left side of the body, this position allows gravity to aid digestion.
Potential Brain Health Benefits
The brain eliminates waste during sleep, and research suggests that side sleeping may enhance this process by supporting the glymphatic system, which functions like the lymphatic system but within the central nervous system. Animal studies suggest this could reduce the risk of conditions like Alzheimer’s and Parkinson’s disease, though more human research is needed.
Enhances Blood Flow
Optimal circulation is crucial during pregnancy to ensure blood flow to the placenta. Therefore, pregnant women are advised to sleep on their left side.
How to Train Yourself to Sleep on Your Side
Choose a Good Pillow and Mattress
- Find a pillow that suits your collarbone structure and is firm enough to support your neck.
- Use a mattress soft enough to prevent pressure buildup on your shoulders and hips.
Use Pillows as Barriers and Supports
- Place a pillow between your knees to support your hips and lower back.
- Hug a pillow to comfortably rest your upper arm.
- Invest in body pillows to maintain your position.
- Sew a tennis ball onto the back of a shirt to prevent rolling over.
Sleep on the Couch Initially
Couches are often narrow and naturally encourage side sleeping.
Disadvantages of Sleeping on Your Side
While beneficial, side sleeping is not suitable for everyone, especially if their mattress and pillows make it uncomfortable. Disadvantages include:
Pain in the Shoulders and Hips
Too-firm mattresses can increase pressure on the shoulders, hips, and knees, while too-soft mattresses can misalign the spine, causing pain.
Pressure on the Face
Those with sinus congestion or glaucoma may feel uncomfortable pressure in their faces. It can also worsen a tight or stiff jaw.
The Benefits and Disadvantages of Other Sleeping Positions
Ultimately, people should sleep in whatever position feels most comfortable, while being aware of how it impacts their body.
Sleeping on Your Back
Benefits:
- Relieves hip, knee, arthritis, fibromyalgia, sinus congestion, and bursitis pain.
Tips:
- Place a pillow under your knees to support the spine and lower back.
- Spread your legs and arms to reduce joint pressure.
- Use a pillow that supports your neck without tilting your chin toward your chest.
- Elevate your head with extra pillows or a wedge pillow to reduce heartburn, headaches, and sinus buildup.
Sleeping on Your Stomach
Experts generally advise against this position. Bill Fish, a certified sleep science coach, explains that the body’s core pressure sinks deeper into the mattress, straining the spine and causing back and neck pain.
Tips for Stomach Sleepers:
- Use a flat pillow or none at all.
- Avoid tucking your arms under your pillow or head to prevent arm numbness or shoulder pain.
- Alternate the sides of your head to avoid neck pain.
- Don’t lift your leg to one side with a bent knee, as this can worsen back issues.
Sources
- “Side Sleeping: Which Side Is Best and How to Train Yourself to Do It.” CNET. Taylor Leamey. July 7, 2022
- “Could body posture during sleep affect how your brain clears waste?” Science Daily. August 4, 2015
- “How These 3 Sleep Positions Affect Your Gut Health.” Healthline. Jennifer Chesak. March 20, 2023
