Side Sleeping: Which Side Is Best and How to Do It

Side sleeping is one of the most common and healthiest sleeping positions, offering benefits like reduced snoring, improved digestion, and better spinal alignment. However, not all sides are equal—sleeping on the left or right side can affect your body differently. The left side is often recommended for heart health, acid reflux relief, and pregnancy support, while the right side may ease certain conditions like heartburn but can sometimes strain internal organs.

Not only do around 60% of adults prefer sleeping on their side, but it’s also considered one of the healthiest sleep positions. Side sleeping comes with several benefits, including better spinal alignment, less risk of snoring, reduced heartburn, and relief from back pain.

This blog explores the pros and cons of each side, shares tips on maintaining proper posture while side sleeping, and offers practical advice on pillows, mattresses, and positioning to make your sleep more restful. Whether you’re trying to reduce discomfort, support your health, or simply sleep better, understanding the right way to side sleep can make a big difference.

Benefits of Sleeping on Your Side

Research shows that sleeping on your side offers several health benefits, making it one of the most recommended sleep positions.

Back Pain Relief

Chronic pain, especially in the lower back, affects many people. Sleeping in the wrong position—like lying on your stomach—can put extra pressure on the spine and cause discomfort in the morning. Switching to side sleeping, on the other hand, is often linked to noticeable relief from back pain.

Reduced Risk of Snoring and Sleep Apnea

Snoring is more common when lying on your back than on your side. Back sleeping makes it easier for the tongue to fall backward into the throat, which can block the airway and trigger snoring.

Side sleeping helps keep the airway more open, allowing for easier breathing. Because of this, doctors often recommend side sleeping for people with position-dependent sleep apnea, a condition where breathing problems occur mainly while lying on the back.

Improved Gut Health

The way you sleep can affect how well your digestive system works. Lying on your back may slow down the release of gas, which can worsen discomfort. For people dealing with heartburn, constipation, bloating, or other digestive issues, side sleeping often provides noticeable relief.

Improved Brain Health

Your brain clears out waste around the clock, but most of this process happens while you sleep. Research suggests that sleep position can influence how efficiently this cleanup occurs. Side sleeping, in particular, appears to support faster and more effective waste removal compared to sleeping on your back or stomach.

Healthier Pregnancy

Side sleeping is often recommended during pregnancy because it helps the heart pump blood more easily throughout the body. This position also prevents the baby from placing too much pressure on the vein that returns blood from the legs to the heart. Side sleeping with a lower risk of late stillbirth compared to back sleeping. It can also ease common pregnancy discomforts, such as back pain.

Which Side Is Best to Sleep On?

The best side to sleep on often depends on your individual health needs. Sleeping on the left side is especially helpful for pregnant individuals and those dealing with acid reflux (GERD). On the other hand, people with heart failure may feel more comfortable lying on their right side, as the left side can sometimes cause discomfort.

During Pregnancy

For pregnant individuals, sleeping on the left side is generally recommended. This position supports healthy blood flow between the heart, uterus, fetus, and kidneys, while also reducing pressure on the liver. If lying on the left side becomes uncomfortable, doctors suggest shifting to the right side for a short time instead of sleeping on the back.

If You Experience Heartburn

Heartburn can be influenced by sleep position. For people with GERD, lying on the left side often reduces heartburn episodes compared to sleeping on the right side or back. Not only is heartburn more common on the right side, but the discomfort also tends to last longer.

Pregnant people may also experience heartburn due to slower digestion during pregnancy. Sleeping on the left side can help ease this discomfort while also supporting healthy blood flow to the baby.

Tips for Side Sleeping

To get the most out of side sleeping, consider these tips to make the position more comfortable and supportive.

Get Into a Symmetrical Side Sleeping Position

Symmetrical side sleeping is better than asymmetrical side sleeping because it supports the natural curve of your spine from head to hips, helping you avoid aches and pains in the morning.

• Lie on your side with your head resting comfortably on a supportive pillow.
• Keep your chin and neck aligned with the center of your shoulders, and make sure your shoulders stay in line with your hips.
• Face forward—avoid tucking your chin too far down or twisting your head to the side.
• Position your arms evenly, either by your sides or slightly in front of you.
• Place a small pillow between your knees to reduce hip pressure and prevent your knees from collapsing together.
• Variations to Try

Fetal position: Bending your legs slightly toward your chest can ease pressure on the back, but avoid curling too tightly since it may restrict breathing.

During pregnancy: Adding pillows under the abdomen and between the legs can help relieve extra pressure. A firm pillow or rolled blanket placed at the lower back can also provide additional support.

Pick a Mattress That Supports Side Sleeping

A good mattress is one that lets you sleep comfortably and wake up refreshed. While preferences vary from soft to firm, research shows that medium-firm mattresses are often best for side sleepers, as they help reduce pain and support spinal alignment.

Too soft: A mattress that is overly soft can cause heavier areas like the hips and shoulders to sink too deeply. This may pull the spine out of alignment and leave you waking up sore.

Too firm: A very firm mattress may not cushion pressure points enough. This can create a gap between your waist and the mattress, causing your abdomen to sink inward and leading to discomfort or misalignment.

Medium-firm: Often the ideal choice for side sleepers, these mattresses balance contouring and support. They cushion pressure points while keeping the spine aligned throughout the night.

Most mattress brands now offer trial periods, usually lasting 30 to 100 nights, so you can test the bed at home and decide if it’s the right fit for your needs.

Get a Pillow Designed for Side Sleepers

The best pillow for side sleepers is one that keeps the neck and spine in proper alignment. Your neck should stay level with your upper back to avoid pressure and morning stiffness. If you’re prone to neck pain, it’s best to avoid feather pillows that collapse easily and instead choose a more supportive option, such as latex.

When shopping for a pillow, measure the distance from the side of your neck to the edge of your shoulder. This measurement should be close to the pillow’s loft (height) to provide the right amount of support.

For added comfort, consider using extra pillows. Placing one between your knees helps keep your hips aligned, relieves pressure on the joints, and reduces strain on your lower back.

When to Consider a Different Sleeping Position

Side sleeping isn’t comfortable for everyone. If you struggle with this position, switching to back sleeping may be a better option. Back sleeping can relieve pressure on the spine and even provide back pain relief, especially when alternated with side sleeping.

Pillow support: Back sleepers usually need a medium-loft pillow. Unlike side sleepers, who benefit from higher lofts, back sleepers do best with a pillow that cushions the neck without pushing the chin forward, which can interfere with breathing.

Skin health: Sleeping on your side with your face pressed into the pillow can put pressure on your skin, which may contribute to wrinkles over time. Back sleeping helps reduce this issue by keeping your face free of pillow compression.

Shoulder comfort: Side sleeping places more weight on the shoulder against the mattress, which may worsen or cause shoulder pain. To ease this, try alternating sides, keeping your head and neck centered, and using a supportive mattress and pillow setup to maintain proper alignment.

Side sleeping offers many benefits, but it’s not the right choice for everyone. If you continue to feel pain or discomfort, consult your doctor for guidance on finding the best sleeping position for your needs.

FAQs

1: Is side sleeping the healthiest position?Ans:Yes, side sleeping is often considered one of the healthiest positions. It can improve spinal alignment, reduce snoring, relieve pressure on the back, and ease symptoms of conditions like acid reflux.

2: Can side sleeping reduce snoring?Ans:Yes. Sleeping on your side helps keep the airway open and reduces the chance of the tongue falling back into the throat, which can trigger snoring or worsen sleep apnea.

3: What is the best pillow for side sleepers?Ans:Side sleepers need a medium-to-high loft pillow that fills the space between the neck and shoulder, keeping the spine aligned. Supportive materials like latex or memory foam are often preferred.

4: How can I make side sleeping more comfortable?Ans:Use a pillow between your knees to align your hips, keep your arms positioned evenly, and choose a mattress that is medium firm for proper support. Pregnant individuals may also benefit from placing extra pillows under the abdomen and back.

5: What if side sleeping feels uncomfortable?Ans:If side sleeping causes pain, you may want to try back sleeping with the right pillow support. It can still offer spinal benefits while reducing pressure on the shoulders and face.