Sleep is an essential activity that helps to maintain our physical and mental health. However, for some of us, getting a good night’s sleep can be a challenge. Sleeping on your side is one of the most popular sleeping positions, and it’s not hard to see why. It’s comfortable, reduces snoring, and can even reduce the risk of obstructive sleep apnea. If you’re having trouble sleeping, here are seven tips for better rest when sleeping on your side.
1. Choose the Right Pillow
Choosing the right pillow is crucial when it comes to side sleeping. You need to ensure that your head and neck are in a neutral position. A pillow that is too high or too low can lead to neck pain and headaches. Look for a pillow that is around 4-6 inches thick or one that contours to the shape of your neck and head.
2. Invest in a Good Mattress
Along with selecting the right pillow, it’s also important to invest in a good mattress. A mattress that is too firm or too soft can also lead to neck or back pain. Look for a medium-firm mattress that provides enough support to keep your spine aligned.
3. Use a Body Pillow
Body pillows are a great investment for side sleepers. They can provide additional support to your back, hips, and knees, helping to alleviate pressure points. A full-body pillow is a great option as it can be adjusted to your specific needs.
4. Keep Your Arms in a Comfortable Position
It’s important to keep your arms in a comfortable position while sleeping on your side. Tucking them under your body or pillow can cause shoulder pain. Instead, try keeping them out in front of you, with a pillow to support them.
5. Place a Pillow Between Your Knees
Placing a pillow between your knees can help to improve your sleeping position. It helps to align your hips and alleviate pressure on your lower back. Look for a medium-firm pillow and place it between your knees when sleeping.
6. Avoid Sleeping on Your Stomach
Sleeping on your stomach can be harmful to your back and neck. It can cause strain on your spine and create unnecessary pressure points. If you’re a stomach sleeper, attempt to switch to a side sleeping position.
7. Practice Good Sleeping Habits
Lastly, practicing good sleeping habits can go a long way in improving your sleep quality. Avoid caffeine, alcohol, and large meals before bedtime. Set a regular sleep schedule and allow time to wind down before getting into bed. This helps to train your body to recognize the sleep routine and fall asleep quickly.
The Bottom Line
Sleeping on your side can be a comfortable and healthy way to get your z’s. Remember to keep your head and neck aligned with a good pillow and mattress, and use additional pillows to support your body. Avoid sleeping on your stomach and practice good sleeping habits to improve your sleep quality.
Frequently Asked Questions
- Is side sleeping good for you?
- What is the best pillow for side sleepers?
- What is the best sleeping position for snoring?
- How can I keep my arms comfortable while sleeping on my side?
Yes, side sleeping is beneficial for reducing snoring, heartburn and acid reflux, and improving circulation. It helps to maintain proper spinal alignment and reduces the risk of obstructive sleep apnea.
The best pillow for side sleepers is one that provides enough support to keep your head and neck aligned with your spine. A pillow that is around 4-6 inches thick or one that contours to the shape of your neck and head is recommended.
Side sleeping is the best sleeping position for snoring as it helps to keep the airways open and reduce snoring.
Keeping your arms out in front of you, with a pillow to support them, can help to keep them comfortable while you sleep on your side.
1. “Sleep Positions: What Side, Back, or Stomach says about You.” Sleep.org, 2019.
2. “Sleep Deprivation and Deficiency.” National Heart, Lung, and Blood Institute, U.S. Department of Health and Human Services.