The Side Sleepers Ultimate Guide For Better Sleep

How to Sleep Best on Your Side

While back sleeping often gets attention for spinal alignment, side sleeping is the most common sleep position for adults. This sleeping position provides several benefits, but there is a correct way to do it. Otherwise, you may risk waking up with pain in your shoulders, neck, back, or joints.

Read on to discover everything you need to know about side sleeping.

Side Sleepers: Who Are They?

Research shows that sleeping on the side is the most common sleeping position among adults, and we can find side sleepers in every demographic category.

Interestingly, most older adults and people with higher body mass index (BMI) prefer sleeping on their sides. Sleeping on the side is also recommended for pregnant women, as it improves blood flow and keeps the pressure off the liver and other organs.

Pros and Cons of Side Sleeping

Pros:

• Reduces snoring, which is a common symptom of sleep apnea.
• Improves digestive system functioning.
• Reduces bloating, constipation, and heartburn.
• Supports proper spine alignment.
• Provides back pain relief.
• It’s the best sleeping position for pregnant women.

Cons:

• Has a higher risk of developing shoulder pain.
• Left-side sleeping may feel uncomfortable for some people with certain heart conditions.
• Your arms can go numb.

How to Set Up Your Body for Side Sleeping

Side sleeping works best when your body is properly supported from head to toe. The goal is to keep your spine in a neutral line so your neck, shoulders, back, and hips aren’t working overtime while you sleep.

Here’s how to set yourself up:

• Stack your body evenly. Keep your ears, shoulders, hips, knees, and ankles gently aligned. Try not to twist your upper body or let your hips roll too far forward.
• Avoid curling too tightly. The fetal position can feel cozy, but pulling your knees too high may round your back and create tension in your hips or lower spine.
• Place a pillow between your knees. This helps keep your hips level and prevents your top leg from pulling your spine out of alignment.
• Support your top arm. Hug a pillow or body pillow so your shoulder doesn’t collapse across your chest. This can help reduce tension in your neck, shoulders, and upper back.
• Choose the right pillow height. Your pillow should fill the space between your shoulder and neck. If it’s too flat, your head dips down. If it’s too tall, your neck bends upward.
• Keep your bottom arm free. Avoid tucking your arm under your pillow or body, since this can lead to numbness, tingling, or shoulder discomfort.

Is It Better to Sleep on Your Right or Left Side?

Sleeping on either side brings the benefits of proper spine alignment, back pain relief, and improved sleep apnea symptoms. However, only the left side provides benefits linked with enhanced digestive system health, reduced bloating, constipation, and heartburn.

In fact, sleeping on the right side can increase the chances of acid reflux and gastrointestinal problems because of the stomach’s natural position and gravity. It can cause heartburn or discomfort.

Sleeping on the left side is also recommended for pregnant women as it is optimal for better circulation between the mother and fetus, and it keeps the pressure off the liver. Some studies hint that some heart failure patients prefer sleeping on the right side, as lying on the left side probably causes more discomfort for these people.

Overall, it seems like sleeping on the left side brings more health benefits. However, if you are sleeping on the right side comfortably without experiencing any side effects, you have nothing to worry about.

How to Sleep on Your Side Without Hurting Your Shoulder?

If you suffer from shoulder pain after sleeping on your side, there are a few things you can do. First, you need to find the right mattress type and firmness. Side sleepers can benefit from using foam mattresses that allow shoulders and hips to sink inside, taking pressure off of them. The firmness level should be soft to medium, depending on your weight and preferences.

The pillow is as important as the mattress for side sleepers. You have to select the right height, firmness, and shape that allow your spine to stay aligned throughout the night. You need a pillow that will enable your head to remain directly between your shoulders, leaving your spine in a neutral position. A firm and responsive option is the best for that.

Don’t put your arm under the pillow, as it can cause numbness and additional muscle and shoulder discomfort. You can always do a few stretches after waking up, as it can help you deal with achy joints and muscles.

What Pillow Should a Side Sleeper Use?

Side sleepers should select a thick and firm pillow that allows the correct spine and head alignment. The filling isn’t as important, and you can choose anything from down to memory foam or latex.

If you toss and turn at night, then a softer option is better. However, if you tend to stay in one place, look for a solid foam pillow to support that one position throughout the night.

What Is the Best Position for Side Sleeping?

There are several side sleeping positions, and each should be good for you as long as you wake up well-rested. Each one brings unique benefits, and we can’t single out any as the best one. So, as long as it works for you and you wake up well-rested with no discomfort or pain, you are good.

The Fetal Position

The most common one is the fetal position that resembles the natural placement in the womb. The legs are tucked in close to the body and the arms are wrapped comfortably around them.

People feel secure and comfortable sleeping this way, and this position is also recommended for pregnant women.

If you feel pain in the hips or lower back in the fetal position, place a pillow between your knees.

The Log

The log position is just what it sounds like – sleeping straight with arms on your side. It is excellent for people struggling with snoring and sleep apnea, but it can cause arm numbness and joint discomfort.

The Yearner

The yearner is similar to the fetal position, except that people sleeping this way stretch their arms in front of the body. It is great for people with sleep apnea symptoms, but it can cause arm discomfort.

The Pillow Snuggler

Pillow snugglers like to wrap their arms around a pillow or a blanket, holding it close during the night. The additional cushion can provide superb pressure relief, and it’s perfect for people with achy joints or muscles.

Best Mattress Type for Side Sleepers

Side sleepers need a mattress type that cushions the shoulders and hips while keeping the rest of the body supported. The right construction can make a big difference, especially because side sleeping puts more direct pressure on these areas than back or stomach sleeping.

Here are the most common mattress types to consider:

• Memory foam mattresses are a popular choice for side sleepers because they contour closely to the body. This helps relieve pressure around the shoulders, hips, and knees while reducing motion transfer if you share the bed.
• Hybrid mattresses combine foam comfort layers with supportive coils. Hybrids can be a great option for side sleepers who want pressure relief with a little more bounce, airflow, and edge support.
• Latex mattresses offer a responsive, buoyant feel. They don’t hug the body as closely as memory foam, but can still provide comfort and support for side sleepers who prefer a more lifted sleeping surface.
• Pocket coils are individually wrapped, which helps them respond more precisely to your body. For side sleepers, pocket coil mattresses can mean better contouring around the shoulders and hips, stronger support, and less motion transfer than a traditional coil system.

Common Side Sleeping Mistakes

Side sleeping can be great for comfort, digestion, snoring, and pregnancy, but small setup mistakes can lead to big morning aches. Here are a few things to avoid:

• Using a pillow that’s too flat. A low pillow can make your head tilt downward, putting extra strain on your neck and shoulders.
• Using a pillow that’s too tall. A thick pillow can push your head upward and create the same alignment problem in the opposite direction.
• Sleeping with your arm under your pillow. This can compress nerves and blood flow, which may lead to numbness, tingling, or shoulder pain.
• Curling too tightly. The fetal position can feel comforting, but pulling your knees too close to your chest can round your back and create tension in your hips or lower spine.
• Letting your top leg fall forward. When your top leg drops across your body, your hips rotate and your spine can twist during the night.
• Sleeping on a mattress that’s too firm. A firm mattress may not allow your shoulders and hips to sink in enough, which can create pressure and soreness.
• Ignoring your sleep space. If you share the bed with a partner, child, or pet, a cramped mattress can force you into awkward positions even if your pillow and mattress are otherwise comfortable.

What Mattress Firmness Should I Sleep on as a Side Sleeper?

Typically, side sleepers prefer soft to medium mattresses. These options can offer needed support, especially in the hip and shoulder areas, as these joints are under the most pressure when sleeping on the side.

Lighter people typically need softer mattresses, while heavier-than-average individuals should look for a medium mattress for better support and durability. Either way, a foam mattress is the way to go because you can sink into it as it contours around your body.

You can take a look at our mattress selection, including The Grand Royale, which allows you to select your preferred firmness level for the most comfortable sleeping experience.

Frequently Asked Questions

Why do side sleepers need more space in bed?

Side sleepers often bend their knees, shift positions, use extra pillows, or sleep with one arm extended. That can take up more room than people realize, especially when sharing a bed with a partner, child, or pet. An oversized mattress gives you space to stay aligned without curling up or getting pushed to the edge.

Is side sleeping good for couples?

Side sleeping can be comfortable for couples, but it works best when both people have enough room. If you’re constantly bumping into each other, fighting for blankets, or adjusting your position to avoid your partner, a larger bed can make side sleeping much more restful.

Should side sleepers use a mattress topper?

A mattress topper can help if your mattress feels too firm around your shoulders or hips. It adds an extra comfort layer that may reduce pressure without replacing the entire mattress. However, if your mattress is sagging or unsupportive, a topper usually won’t solve the bigger problem.

Can side sleeping cause facial wrinkles?

Side sleeping can place repeated pressure on one side of the face, which may contribute to sleep lines over time. A silk or satin pillowcase can reduce friction, but comfort and alignment should still come first. If side sleeping helps you rest better, that matters most.