Introduction
Getting a good night’s sleep is essential to maintain a healthy life. It affects both our physical and mental health in various ways. However, many people have trouble sleeping due to disruptions, discomfort, or pain. In particular, sleeping on your side can be challenging. This article explores how to get a comfortable side-sleeping experience, the health benefits of side-sleeping, common mistakes to avoid, tips for side-sleeping during pregnancy, and how to train yourself to sleep on your side.
7 Tips for a Comfortable Side-Sleeping Experience
One of the most important things for a comfortable night’s sleep is having the right sleeping position. However, the discomfort and pain can make it hard to find the right position. Here are seven tips for side-sleeping that will help you achieve a comfortable sleeping experience.
Use the right pillow
Choosing the right kind of pillow is crucial when sleeping on your side. Look for a pillow that is firmer and thicker for more support between your head, neck, and shoulders. A comfortable and well-cushioned pillow will prevent neck or shoulder pain. Additionally, consider using a kneading pillow, which helps in reducing stress from the pressure points on your body, further ensuring a comfortable and peaceful sleep.
Choose the right mattress
When purchasing a mattress, consider getting a firmer one. It will provide enough support to your body to keep your spine in the correct position while sleeping. It will also relieve pressure points on your body, making it easier to get comfortable. Conversely, a softer mattress will not provide enough support and can cause you to sink in, leading to back pain or other related discomforts.
Maintain proper sleeping posture
Incorrect posture is one of the primary reasons for discomfort during sleep. When sleeping on your side, make sure to align your hips, shoulders, and neck. Try sleeping with a pillow between your legs for additional support. Keeping your spine properly aligned will help you avoid soreness the next day.
Use props for extra support
Using props such as wedges and body pillows can provide additional support and relieve pressure points. Furthermore, if you feel pain in your back or hip, place a pillow under these areas to provide additional comfort while sleeping.
Experiment with different positions
If the usual side-sleeping position doesn’t work for you, try changing it up. Experiment different positions such as fetal position, which involves curling up with your knees adjusting towards your belly. You may also try placing a pillow between your legs, bending your knees slighty and leaning them upwards. It may take several adjustments before you find the optimal sleeping position.
Keep your bedroom cool and dark
The optimum temperature for sleeping is between 60-67°F. Keeping the room cool provides better comfort and supports sleep quality. Additionally, ensure your bedroom is dark, or wear a sleep mask, as darkness promotes melatonin production, resulting in more relaxed and better sleep.
Practice good sleep hygiene
Good sleep hygiene involves appropriate habits that lead to better sleep quality. For example, avoid caffeine or alcohol intake before bedtime. Don’t use your phone or other devices before resting. Maintain regular sleeping and waking hours, and establish a relaxing pre-bed routine that signals your brain that it’s time to rest.
How Sleeping on Your Side Benefits Your Health
Sleeping on your side doesn’t only help you achieve a more comfortable sleep, but also has notable health benefits.
Improves digestion
When on your side, it helps relieve pressure on your stomach, making it easier for food to move through your digestive system. This results in less discomfort after meals such as gastrointestinal reflux disease (GERD) or heartburn.
Reduces snoring
Sleeping on your back may cause your airway to narrow, leading to snoring or more severe sleep apnea. Lying on your side, however, promotes more natural breathing, so it may help reduce snoring or sleep apnea symptoms.
Better spinal alignment
Sleeping on your side keeps your spine aligned, allowing your body to rest with natural curvature, without any added pressure on one side. This helps reduce the risk of back pain in the long-term.
Reduction in acid reflux symptoms
Sleeping on your left side is particularly beneficial in relieving GERD. The reason behind this is that the esophagus meets actively with the stomach at an angle when lying on the left side, which makes it less likely for the stomach acid to travel up to the throat, relieving heartburn discomforts.
Better heart health
Studies show sleeping on the left side improves circulation for both the heart and lymphatic system, which naturally promotes the elimination of bodily toxins. Therefore, the sleeping position may lead to reduced risks of cardiovascular diseases such as stroke or heart attack.
Reduced risk of sleep apnea
As mentioned earlier, sleeping on your side results in natural breathing, which lowers the chances of sleep apnea.
5 Common Mistakes to Avoid When Sleeping on Your Side
Just like in any other sleeping position, there are some common mistakes that people usually make when sleeping on their side, leading to discomforts.
Using the wrong pillow
As mentioned earlier, pillow choice crucial for side-sleeping comfort. Make sure that you have the correct kind of pillow, which provides adequate support for your head, neck, and shoulders and reduces soreness.
Choosing the wrong mattress
The mattress is the primary supportive surface where the body rests during sleep, so it’s essential to choose the right one. A mattress that is too soft can lead to body discomfort, while a mattress that is too hard can create pressure points. The optimum choice can vary depending on your preferences and body type.
Sleeping in incorrect posture
Incorrect posture leads to various body discomforts, which impact sleep quality. When sleeping on your side, make sure that your hips, shoulders and head are in proper alignment, and you’re not bowing inwards or outwards.
Ignoring pain or discomfort
Discomfort or pain while sleeping on your side may signify improper posture, pillow or mattress. Ignoring it will only lead to long-term discomfort and aches.
Not trying other sleeping positions
If you’ve tried all tips and still can’t find a comfortable side-sleeping position, try other sleeping positions such as back or the stomach. However, ensure that these positions are taken safely with supporting pillows or props to avoid any health issues.
Side-Sleeping During Pregnancy: What You Need to Know
The benefits of side-sleeping position are especially significant during pregnancy. Here are some tips to ensure a safe and comfortable night’s sleep whilst pregnant.
Benefits of side-sleeping during pregnancy
Side-sleeping improves circulation, taking pressure off your heart and promoting the best blood flow to the fetus. Additionally, sleeping on your left side is particularly advantageous in managing digestive discomfort and GERD, which often affect pregnant women.
Tips for comfortable sleeping positions
Use pillows to support your back, bump, and knees throughout the night. This will keep your entire body aligned, reducing stress on your muscles and joints. Remember to avoid sleeping on your back and stomach.
When to avoid certain positions
There will be some instances where sleeping on your side is not recommended, depending on the stage of pregnancy. If you’re experiencing discomfort, consult with your doctor about the type of bedding or supportive pillow that is safe to use.
How to Train Yourself to Sleep on Your Side
It may seem challenging to transition from your usual sleeping position to sleeping on your side. However, here are a few tips that can make it easy.
Gradual transition
It’s important to make the transition gradual, slowly incorporating different elements like a wedge cushion or different pillows to train your body. Rushing the process increases the chances of body soreness.
Exercises to strengthen side-sleeping muscles
Various exercises can be done to help strengthen and make sleeping on your side more comfortable. These exercises include shoulder stretches, knee bending, and spine twisting. These will help prepare your body for the adjustment.
Patience and persistence
Training your body to sleep in a new position will take time and effort. Be patient and consistent with your efforts. Eventually, the effort will pay off with minimal stress on your body, and a better sleeping experience.
Conclusion
Side-sleeping position is a significant factor in achieving quality sleep and improving overall health. It may take some adjustments, experimentation, and a bit of patience, but the benefits are worth it. With these tips, you can achieve a comfortable side-sleeping experience and enjoy the many health benefits it offers.
We encourage you to try these tips, and if they don’t work, remember that it’s okay to try other sleeping positions and eventually find the right one that works for you. If you need additional guidance or support, feel free to consult your healthcare provider or a sleep specialist.
