How Side Sleepers Can Sleep Well Without Waking Up Sore

Reduced Back Pain

Side sleepers may find they experience less back pain at night. That’s because your sleeping position affects your spinal alignment. If you twist or contort your body while you sleep, it can add pressure to your lumbar spine, causing pain and stiffness. Sleeping on your side with partially bent knees can help keep your body balanced, decreasing pressure on your spine and reducing back pain. 

Less Risk of Snoring & OSA

Sleeping on your side instead of your back may also help reduce the risk of snoring. When you sleep on your back, your tongue will likely fall back into your throat and obstruct your airway, leading to snoring. However, when you sleep on your side, your airways are more likely to stay open so you can breathe (and sleep) easier at night. 

Snoring is also a common symptom of obstructive sleep apnea (OSA)—a condition in which the airways become blocked and breathing becomes disrupted while one sleeps.Studies show that side sleeping can significantly reduce breathing disruptions from OSA by keeping the tissues from your mouth and throat from blocking your airway. 

Better Digestive Health

Your sleeping position also impacts your digestive system.One clinical study found that gas took longer to leave the digestive systems of participants who slept on their backs. Therefore, sleepers may experience relief from constipation, bloating, and other gastrointestinal issues when sleeping on their side. 

People who experience worsened acid reflux at night may also benefit from sleeping slightly elevated and on their side, helping to keep stomach acid down and reflux less likely to occur. 

Better Brain Health

Improved brain function is another purported benefit side sleepers may experience. While the brain gets rid of waste at all hours, it does the most cleansing while you sleep at night.Research shows that sleeping on your side allows your brain to remove waste faster than on your stomach or side. This cleansing process is essential to help prevent the development of neurodegenerative diseases likeAlzheimer’s disease. 

Healthier Pregnancy

Experts recommend sleeping on the side for pregnant people as it relieves some of the pressure of a growing belly, making it easier for the heart to pump blood throughout the body. Side sleeping is also considered the safer sleep position during pregnancy.Some research suggests that sleeping on your back during late pregnancy could increase the risk of stillbirth. 

What Side Should You Sleep On?

Now that you knowwhy you should sleep on your side, you’re probably wonderingwhich side is best: left or right? And where should you put your arms or legs when sleeping on your side? The answers will depend on your particular health needs. Let’s examine a few examples below. 

If You Have Back or Shoulder Pain

For back pain, you can alternate which side feels best for you. Bend your legs slightly toward your chest and put a pillow between them. You can also use a full-body pillow, likeMedCline’s J-shaped pillow, to relieve pressure on your spine, align your pelvis and hips, and provide added support for your neck and knees. 

If you have chronic shoulder pain, sleep on the non-affected side. Prop your shoulder up with pillows so it’s well-supported and gravity isn’t pulling down on the joints. For a more straightforward sleep setup,MedCline’s Shoulder Relief System lets you sleep on your left or right side. Your downside arm drops comfortably into a patented arm pocket, removing shoulder pressure. Your other arm drapes over and is supported by the Therapeutic Body Pillow to create a neutral arm position. 

If You Have Heartburn

Side sleepers who experience acid reflux, heartburn, or other gastroesophageal reflux disease (GERD) symptoms at night will want to sleep on the left side.Studies have found that heartburn episodes occur more frequently and last longer when sleeping on the right side.Some researchers believe this is because the lower esophageal sphincter relaxes when you sleep on the right side, allowing stomach acid to reflux. 

Using a specialized pillow likeMedCline'sReflux Relief System to sleep on an incline can also help reduce symptoms. This science-backed solution raises your torso and esophagus by 15-20 degrees, reducing painful GERD symptoms at night so you can rest comfortably. 

If You Have Heart Problems

Conversely, sleeping on your right side instead of your left is better if you have heart failure. Side sleeping on the left can impact how your heart functions and pumps blood through the body, ultimately causing discomfort at night. You'll also want to avoid switching to your back at night as this position adds pressure to the lungs and cancause sleep apnea symptoms. 

If You’re Pregnant

Pregnant side sleepers will want to sleep on the left side, especially during the second and third trimesters. This position may help keep pressure off your liver and improve the blood flow between the heart, fetus, uterus, and kidneys. Placing pillows between your legs and abdomen may also relieve pressure. If you get uncomfortable, try briefly switching to your right side instead of your back. 

Specialized pillows like MedCline'sTherapeutic Pregnancy Body Pillow allow for left—or right-side sleeping. Our patented seamless inner curvature, however, won't dig into your neck like other contoured body pillows. 

Best Practices for Side Sleepers  

While sleeping on your side has many benefits, one drawback is that it can increase your risk of shoulder pain and leave you feeling sore in the morning. To prevent your shoulder from collapsing, creating misalignment, and causing pain while you sleep, here are a few side sleeping tips to optimize this position better. 

Sleep in a Symmetrical Position

Sleeping symmetrically on your side helps support your spine's natural curvature and prevent any pain in the morning. Here's how to do it. 

1. Lie on your left or right side. 
2. Place your head on the pillow. 
3. Align your chin and neck with your shoulders and your shoulders with your hips. 
4. Ensure your head is forward and your chin doesn't tilt down or twist to the side. 
5. Keep your arms aligned by your side or in front of you. 
6. To prevent your knees from collapsing and putting pressure on your hips, consider placing a pillow between them. 

Choose a Mattress With Side-Sleeping Support

The right mattress can also help you prevent waking up with aches and pains. Mattresses that are too soft allow you to sink too deeply. Mattresses that are too firm don't provide enough cushioning. Therefore, medium-firm mattresses work best for side sleepers to reduce soreness in the morning. These mattresses contour and support side sleepers, allowing enough cushion without allowing them to sink so deeply, causing spinal misalignment. If you're unsure which firmness is right for you, choose a mattress company with a trial period so you can sleep on it for a while to determine if it's the best fit for your side sleeping needs.

Invest in a Pillow That Supports Side Sleeping

When choosing a pillow to support your side position, look for one that aligns your neck with the rest of your spine. To avoid adding pressure to your neck, ensure it's lined up with your upper back. Avoid feather pillows as well if you're prone to neck pain. At MedCline, our sleep solutions are made with CertiPUR-US®, a gel-infused foam that offers spinal support and cooling comfort.

Final Thoughts on Side Sleeping

Side sleeping can improve your sleep quality and brain function. It can also help reduce back pain, snoring, sleep apnea symptoms, and acid reflux. It’s also the recommended position for pregnant sleepers. However, having a supportive sleep system will help take pressure off your shoulder and joints, so you wake up refreshed and pain-free.

At MedCline, we want to help you get a better night's sleep. All of our Relief Systems are backed by science and offer safe, non-medication solutions for your health needs. Made with adjustable memory foam stuffing, our seamless design features full body support to align your spine and elevate your upper body. Our patented arm pockets also provide unparalleled relief from chronic shoulder pain at night. 

For more information about how our sleep solutions can help you sleep better on your side, head to ourMedCline FAQs or reach out to our team ofSleep Specialists today! 

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