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Side Sleeper: Benefits and Drawbacks

By: Christina Davies
Updated on: January 29, 2025
FAST FACTS

  • Side sleeping is the preferred position for around 60% of people, offering benefits like back pain relief and reduced snoring risk.
  • Side sleeping, especially on the left, can aid in improved brain health and enhanced gut health and is recommended during pregnancy for better blood circulation.
  • Neck and shoulder pain, increased pressure on the heart, risk of developing bad posture, and acne are some drawbacks associated with side sleeping.
  • Choosing the right mattress, maintaining proper alignment, using supportive pillows, and transitioning between sleeping positions can optimize the side sleeping experience for improved comfort and health benefits.

The sleeping position plays a role in ensuring a good night’s rest. Among the various sleeping positions, side sleeping is the most popular choice, with approximately 60% of people preferring to sleep on their side. Side sleeping not only provides comfort but also offers several health benefits. However, it is important to be aware of the potential drawbacks and choose the best side to sleep on based on individual needs. This comprehensive article will explore the benefits, cons, and the best side to sleep on for side sleepers.

Benefits of Side Sleeping

Sleeping on your side is seen as a beneficial sleeping position due to its many advantages. Let’s take a closer look at some of the advantages of side sleeping:

Back Pain Relief

Chronic back pain is a common issue that a sleep disorder and many individuals face. Sleeping on the stomach increases pressure on the spine, exacerbating back pain. On the other hand, side sleeping helps alleviate back pain by distributing the body’s weight more evenly.

Reduced Risk of Snoring and Sleep Apnea

Snoring affects approximately 90 million Americans. Back sleepers are more likely to snore and fall asleep compared to side sleepers. Sleeping on your side keeps the airways open, making it easier to breathe and minimizing the risk of snoring and sleep apnea.

Improved Brain Health

During sleep, the brain performs a crucial cleaning process, eliminating toxins accumulated throughout the day. Side sleeping promotes faster waste removal from the brain, contributing to improved brain health.

Enhanced Gut Health

Believe it or not, your sleeping position can even impact your gut health. Sleeping on your back can hinder quick gas clearance, leading to discomfort. However, side sleeping allows for better gas clearance, offering relief to individuals with conditions such as heartburn and constipation.

Healthy Pregnancy

For pregnant women, side sleeping is highly recommended. Sleeping on the side, particularly the left side, improves blood circulation between the heart, fetus, kidneys, and uterus. This position also reduces pressure on the vein responsible for carrying blood from the legs to the heart, ensuring the mother’s and baby’s safety and benefits.

See Also: Best Mattress for Side Sleepers in 2025

Drawbacks of Side Sleeping

While side sleeping offers many benefits, it is vital to be aware of the potential drawbacks. Let’s explore some of the drawbacks associated with side sleeping:

Neck Pain

Improper positioning of the chin while side sleeping can strain the neck and lead to neck pain. Make sure to keep your chin resting on the pillow without tucking it towards your chest. This helps stop neck pain when you wake up the next day.

Shoulder Pain

Side sleeping can cause to shoulder pain and misalignment if the corresponding shoulder collapses into the bed. Sleeping on a firm and supportive mattress and using a good pillow can help prevent shoulder pain by keeping your body in the right position while you sleep.

Increased Pressure on the Heart

Left-side sleepers may experience increased pressure on the heart as the chest cavity presses against it. This pressure can influence cardiac output and heart rate. Studies have shown that individuals with congestive heart failure tend to prevent sleeping on their left side.

Risk of Developing Bad Posture

Side sleeping can potentially lead to the development of bad posture. It is easier to twist the body and move the spine from its preferred position of neutral alignment while sleeping on the side. Maintaining proper alignment, with the head between the shoulders and the body relaxed, is essential for avoiding postural issues.

Risk of Acne

Sleeping on the side increases the risk of acne due to the accumulation of dirt, sweat, and facial oils on the pillow. It is important to wash pillowcases regularly and maintain a good skincare routine.

Which Side Should You Sleep On?

The choice of the best side to sleep on depends on various factors, including individual health conditions. Let’s explore the optimal side to sleep on for different situations:

During Pregnancy

Sleeping on the left side is generally recommended during pregnancy. This position enhances blood flow between the heart, fetus, kidneys, and uterus while reducing pressure on the liver. However, if discomfort arises, switching to the left or right side, even temporarily, is acceptable.

Heartburn

Individuals experiencing heartburn, especially those with (GERD) gastroesophageal reflux disease, should sleep on their left side. Sleeping on the left side helps alleviate heartburn symptoms.

Heart Failure

People with heart failure often find it more comfortable to sleep on their right side. Echocardiograms have shown that sleeping on the left side affects heart function and causes discomfort in these individuals.

Types of Side Sleepers

Side sleeping is not limited to a single position. Various sleeping positions fall under the category of side sleepers. Let’s explore the different types of sleep positions:

Fetal Position

The fetal position resembles the position of a fetus in the womb. Sleeping in the fetal position involves lying on the side and bringing the knees up to the chest. This body position often is associated with traits such as introversion, sensitivity, shyness, and a desire for warmth.

Prayer Position

Sleeping on the side with hands placed together, resembling a prayer position, is another common side sleeping posture. This position helps keep the fingers warm and supports the head, making it popular among individuals with neck pain or older pillows.

Eternal Snuggler

Sleeping while hugging pillows or blankets is a common side sleeping position. This position indicates a need for body pillows for extra warmth and support to sleep comfortably.

The Log

The log sleeping position involves sleeping on the side in a straight and stiff manner. In this position, the legs are extended, and the arms are placed parallel to the body. The log position is considered the second most popular sleep position, even among side sleepers.

The Reacher

The reacher position involves stretching the arms away from the body while sleeping on the side. This position offers sprawled comfort and is known for its relaxation.

Tips for Side Sleeping

Side Sleeper obstructive sleep apnea

To optimize side sleeping and reap the benefits of a good night’s sleep, consider the following tips:

Choose the Right Mattress and Pillow

Using a medium-firm mattress and a firm pillow beneath your head can provide optimal support and comfort for side sleeping. Additional pillows can be used to enhance comfort.

Maintain Proper Alignment

Ensure that your head, shoulders, and spine are in a straight line while side sleeping to avoid posture-related issues and chronic pain afterward.

Support Your Arms and Knees

Keep your arms or hands below your neck and face to prevent strain. Placing the pillow between your knees can assist in maintaining proper spine alignment.

Avoid Tucking Your Chin

Avoid tucking your chin towards your chest while side sleeping to prevent neck pain.

Reduce Pressure on Your Back

If you experience back pain, consider keeping your knees slightly towards your body pillow chest while side sleeping. This can help reduce pressure on your back 1.

Switching Sleeping Positions

If you are experiencing discomfort or pain while side sleeping, it may be time to switch to a different sleeping position. Below are some tips for transitioning to new sleeping positions:

Switching to a Back Sleeper

If you wish to switch to a back sleeping position, use multiple pillows to prevent rolling over during sleep. 

Before settling into sleeping on your side of the bed, surround yourself with pillows and think about placing one between your legs to avoid rolling.

Switching from the Right Side to the Left Side

If you are currently sleeping on your right side but wish to switch to the left side, try sleeping on your left side on the couch for a few nights. Position your back against the back of the couch to reduce the risk of flipping back to the right side. Gradually transition back to your bed, using additional pillows to help maintain the left-side sleeping position, and remove the pillows.

Best Mattress for Side Sleepers

Choosing the right mattress is crucial for side sleepers to ensure optimal comfort and support. It’s often suggested to go for a medium-firm mattress as it offers support to pressure points without letting your hips and shoulders sink too much into the bed.

The Amerisleep mattress offers a soft-to-the-touch cover for comfort and breathability. It features a pressure-relief comfort layer with gel memory foam mattresses that contour to your shape, providing targeted support and alleviating pressure points. The mattress also includes an essential base layer to ensure optimal performance.

FAQ’s

Is side sleeping the best position?

Side sleeping is considered one of the better sleeping positions due to its potential benefits for spinal alignment and reducing acid reflux. However, the “best” position may vary based on individual comfort and specific health conditions.

How to alleviate shoulder pain while side sleeping?

To alleviate shoulder pain during side sleeping, consider using a supportive pillow between the knees to align the hips properly. Additionally, switch sides frequently and ensure the mattress offers ample support.

Can side sleeping cause neck problems?

While side sleeping is generally a healthy position, using an unsupportive pillow or sleeping on a too-high or too-low pillow might strain the neck, potentially leading to stiffness or discomfort.

Should I use a pillow while side sleeping?

Yes, using a pillow while side sleeping is advisable. A well-suited pillow that supports the head and neck in alignment with the spine can reduce strain and enhance comfort.

Is the side sleeping better during pregnancy?

Yes, side sleeping, particularly on the left side, is often recommended during pregnancy. This position can enhance blood circulation to the heart, uterus, and fetus while reducing pressure on major blood vessels.

Can side sleeping worsen acid reflux?

Side sleeping, especially on the left side, is known to alleviate acid reflux symptoms by preventing stomach acid from entering the esophagus. However, individual experiences may vary, so it’s essential to find what works best for you.

Conclusion

Choosing the right sleeping position is essential for a restful night’s sleep. Side sleeping offers numerous benefits, including back pain relief, reduced snoring, improved brain health, enhanced gut health, and better sleep during pregnancy. However, it is important to be aware of the potential drawbacks, such as neck and shoulder pain, increased pressure on the heart, and the risk of developing bad sleep posture and acne.

The best side to sleep on depends on factors such as pregnancy, heartburn, and heart failure. It is important to maintain proper alignment and support while side sleeping. If discomfort arises, transitioning to a different sleeping position may be beneficial.

Remember, choosing the right mattress and pillow is crucial for side sleepers. The Amerisleep mattress offers the perfect combination of comfort, support, and contouring required for a restful night’s sleep. Sleep well and wake up refreshed by finding your optimal side sleeping position and creating a comfortable sleep environment tailored to your needs.

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