Best Way to Sleep on Your Side and Wake Up Without Shoulder Pain

Side sleeping is one of the most common sleeping positions preferred by adults. According to a study of around 700 participants, including both men and women, 54.1% of the participants slept on their side. It is often the best way to reduce back pain and symptoms of Obstructive Sleep Apnea (OSA). Side sleeping is more common among adults with higher body mass index (BMI, estimated body fat according to your weight and height). 

The connection between sleeping on the side and shoulder pain highly depends on how well your shoulder and spine are aligned when you sleep. However, to properly utilize the benefits of side sleeping, you need to rest in the right position. Otherwise, it can cause uneven pain in your spine and joints, outweighing the benefits of side sleeping. 

Therefore, it's crucial to understand which side you should sleep on because each side can have a different impact on your shoulder alignment and overall sleep quality. However, you need to understand that shoulder pain from sleeping sideways is not only about the shoulder; it can have a direct connection with spinal alignment, muscle tension, and pressure distribution.

Here is everything you need to know about the best way to sleep on your side without shoulder pain and how to do it correctly.

Why Your Shoulder Suffers During Side Sleeping? 

When you sleep on your side, either left or right, for longer hours, it puts the weight of your entire body on one shoulder, which can result in shoulder collapse. Over time, this pressure compresses the muscles, tendons, and joints, causing stiffness, pain, and even inflammation. 

Some of the highlighted reasons for sleeping sideways shoulder pain may include: 

Incorrect Pillow Height: A pillow that is too high or too low disturbs your neck alignment, forcing your shoulder to bear more weight than required, leading to muscle pain and joint compression.

Firmness of Mattress: A mattress that is too soft causes your body to sink unevenly, creating misalignment. Similarly, a mattress that is too hard can increase the amount of pressure on your shoulders. 

Poor Posture: Many people don't realize that poor body posture can be the main reason behind shoulder pain. When you sleep on your side, your arm is generally tucked beneath the head or chest, which can impact nerves or even restrict circulation. 

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What Is The Best Way To Sleep On The Side? 

Most of the side sleepers ask a common question:” What side should I sleep on”? It completely depends on your body, comfort preferences, and overall health. 

However, sleeping on the Left Side is most recommended because: 

• It supports heart health, improves digestion, and eases shoulder tension.

• Improves blood flow, especially recommended for pregnant women.

A short study of 10 people over the course of 2 days observed that left-sided sleeping is more beneficial than right-sided sleeping. During the first day, all 10 participants rested on their right side after eating. The next day, they switched to the left side. It was observed that the right side was more associated with Acid Reflux and Heartburn. Plus, the left side is also better for regular bowel movements (the process of eliminating feces from the body).

The right side may be more comfortable as it feels more natural and can reduce strain from the left shoulder. 

However, if sleeping on side and shoulder pain generally occurs only on one side, try switching sides. Rotating your sides helps your muscles recover and also reduces the chances of chronic pain. Start by sleeping on the left side and see how your body reacts over time. 

What Is The Best Mattress and Pillow Type For Side Sleeping? 

The type of your mattress and pillow plays an important role in reducing sleeping sideways shoulder pain. Even if you sleep in a perfect body posture, a quality mattress or pillow can undo your efforts.

Note that a soft, cushiony mattress or pillow does not offer adequate joint support you need. While softness may provide comfort at first, it can leave you feeling very achy the next morning you wake up. 

While a firmer mattress or pillow can help in relieving pain to some extent, a mattress that is too firm can also be uncomfortable. A too firm mattress doesn't support your body shape and sleeping position. 

Mattress Tips:

• Choosing a firm mattress is the right choice as it keeps your head straight and in line with your shoulders. 

• Materials like Memory Foam or Latex can be ideal for side sleepers as they come with conforming properties to reduce pressure points. 

• For extra support, you can use a mattress topper that complements your mattress and sleeping position. 

Pillow Tips: 

• A thicker pillow can be the ideal choice for side sleepers as compared to back sleepers. 

• Look for ergonomic or therapeutic pillows designed especially for side sleeping. 

• Add pillow covers and try replacing your pillows every 18-24 months. 

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What Are Some Of The Best Practices For Side Sleeping?

While sleeping sideways shoulder pain can be linked to certain medical conditions, you need to try every possible thing from your side to ensure you make the most out of the position. 

Here are some of the best practices to do it right: 

• Rest on a medium-firm mattress with one firm mattress underneath. 

• Start with the left side first. Ensure your ears are in line with your shoulders and chin in a neutral position.

• Try to keep your shoulders slightly forward, not directly under the body.

• Always keep your hands and arms below your face and neck.

• Try to maintain a cool room temperature to reduce the chances of inflammation.

• Keep a firmer pillow between your legs. It helps in preventing the collapse of hip and knee joints.

• Lift your knees slightly towards your chest to reduce pressure on your back. 

Conclusion

So, what side should you sleep on to prevent shoulder pain? It completely depends on your personal preferences and on which side you feel more comfortable and aligned. Although the left side is more recommended, what actually matters is your posture, pillow height, and mattress quality. 

Remember, your sleeping position determines how well you sleep at night and how well refreshed you wake up in the morning. Sleeping on side and side sleeping don't need to co-exist; you just need to keep a track of patterns in your sleep habits (like how many times you wake up, what is your sleeping position, do you feel any kind of ache or stiffness). Follow the correct sleeping techniques and invest in proper and supportive bedding. If nothing works, take medical advice as shoulder pain may be linked to underlying medical conditions like Rotator Cuff Injury or Frozen shoulder.

Do what makes you feel more comfortable, but your motive should be waking up feeling refreshed and pain-free every morning. 

Is Side Sleeping becoming a reason for shoulder pain? Explore MedCline’s range of the Shoulder Relief System, especially designed to reduce shoulder pain and improve sleep posture. Providing optimal support for your shoulders helps align your spine in a neutral position, minimizing pressure points that often cause nighttime discomfort. No matter which side you prefer, our relief system ensures you wake up well-rested and free from shoulder stiffness or pain every morning. 

Frequently Asked Questions (FAQs)

1. Why does my shoulder hurt when I sleep on my side? 

Your side sleep position puts additional pressure on the shoulder joint and its supporting muscles. When a pillow is too low or a mattress is too soft, it leaves the shoulder misaligned, resulting in pain and stiffness after lying in the same position for a prolonged period.

2. Which side should I sleep on to avoid shoulder pain? 

It is typically best to sleep on your left side so that you can achieve proper digestion, circulation, and stress relief in the shoulders. If you experience persistent shoulder pain, try sleeping on your right side every other night to evenly distribute pressure on the shoulder.

3. How can I stop sleeping with sideways shoulder pain? 

Make use of a medium-firm mattress and/or try a thicker ergonomic pillow so that your head aligns directly over your shoulders. Use a neutral posture with your legs straight, but place a pillow between your knees to support the spine and reduce upper body pressure on the shoulders. 

4. Can the wrong mattress or pillow cause shoulder pain when sleeping on the side?

Yes, an overly soft or firm mattress can misalign your spine, increasing shoulder pressure. Choosing memory foam or latex mattresses and pillows with medium firmness can effectively prevent sleeping sideways shoulder pain.

5. What side should I sleep on if I already have shoulder pain?

If your shoulder hurts, switch to the opposite side or sleep slightly tilted back. Use a supportive pillow and avoid tucking your arm under your body to reduce shoulder compression and discomfort.