Herbie Murray
Sleeping sideways is considered one of the healthiest sleep positions, offering benefits such as improved spinal alignment, reduced snoring, and relief from heartburn. It is the most common sleep position, favoured by 60% of adults, especially women, who are twice as likely as men to sleep in the fetal position. Sleeping on the left side is considered most beneficial during pregnancy, improving blood flow to the baby and placenta and aiding kidney function. It can also help alleviate gastroesophageal reflux disease (GERD) and heartburn. However, for those with heart failure, sleeping on the right side is recommended. Side sleeping may cause or worsen shoulder, hip, or lower back pain, and increase the risk of wrinkles due to sustained pressure on one side of the face.
| Characteristics | Values |
|---|---|
| Preferred sleep position | About 60% of adults prefer sleeping sideways, making it the most popular position. |
| Health benefits | Improved spinal alignment, reduced snoring, reduced heartburn, reduced back pain, improved gut health, improved kidney function, improved blood flow during pregnancy, relief from gastrointestinal issues, reduced sleep-disordered breathing |
| Drawbacks | Potential for more wrinkles, shoulder pain, hip pain, lower back pain |
| Mattress type | Medium-firm mattress with a firm pillow |
| Pillow placement | Pillow between the knees to reduce hip and back pain |
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What You'll Learn
Side sleeping is good for gut health and digestion
Sleeping on your side is generally considered a good sleeping posture, especially on the left side. It is recommended during pregnancy, especially in the last trimester, as it improves blood flow and kidney function, making it easier for the body to eliminate waste products. It also helps reduce the symptoms of acid reflux and GERD, which are typically more severe at night. Sleeping on the left side reduces instances of heartburn more effectively than sleeping on the back or right side. A 2010 study of 10 participants found a relationship between laying on the right side and increased cases of heartburn. Researchers theorize that if we lie on the left side, the stomach and its gastric juices remain lower than the oesophagus while we sleep.
Side sleeping is also considered the best for people with neck and back pain, especially if a small pillow is placed between the knees. It helps keep the airway open while sleeping and prevents obstructions from interrupting sleep. It is recommended that people with obstructive sleep apnea (OSA) sleep on their sides rather than on their backs or stomachs. Sleeping on the back means that the tongue and jaw can fall down and crowd the airway, and many people snore more in this position. Side sleeping also helps prevent the airway from collapsing and can reduce snoring.
Additionally, side sleeping, particularly on the left side, is recommended to improve heartburn. Sleeping on the left side separates food and acid from the lower oesophageal sphincter, which means less acid will back up into the oesophagus. However, sleeping on the same side for a long time can put extra pressure on the shoulder, hips, and lower back, causing or worsening pain in these areas. To prevent these issues, one can alternate the side they sleep on each night.
Overall, side sleeping is a comfortable and healthy way to sleep, offering several benefits for gut health and digestion, especially for those suffering from acid reflux, heartburn, and sleep apnea.
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It helps prevent snoring and sleep apnea
Sleeping on your side is a great way to prevent snoring and sleep apnea. This position can help keep your airway open, preventing obstructions and interruptions to your sleep. It is particularly beneficial for those with obstructive sleep apnea (OSA), as it helps to keep the airway from collapsing and can reduce snoring.
Side sleeping is also recommended for pregnant women, especially during the last trimester, as it allows for maximum blood flow throughout the body and to the baby and placenta. It also improves kidney function, making it easier for the body to eliminate waste products and potentially reducing swelling in the hands, ankles, and feet. Additionally, sleeping on the left side can help reduce symptoms of GERD or acid reflux, which are typically more severe at night.
For people with neck and back pain, sleeping on the side is considered the best position, especially when a small pillow is placed between the knees. This helps to alleviate stress on the hips and back. However, sleeping on the same side for a long time can cause or worsen shoulder, hip, or lower back pain, so it is recommended to alternate between the left and right sides each night.
Overall, side sleeping is a comfortable and beneficial position for many people, especially those struggling with snoring or sleep apnea. It helps to keep the airway open and improves overall sleep quality.
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It's the best position for pregnant people
Sleeping on your side is generally considered a good practice, as it can help keep your airway open and prevent obstructions. This position is especially beneficial for people with sleep apnea or neck and
Pregnant people are often advised to sleep on their sides, preferably the left side, from the second trimester onwards. This is because side sleeping, particularly on the left, improves blood flow to the uterus and fetus, ensuring that vital organs, as well as the baby, receive sufficient nutrients and oxygen. Additionally, sleeping on the left side aids in kidney function, making it easier for the body to eliminate waste products and potentially reducing swelling in the hands, ankles, and feet.
For pregnant people, sleeping on their sides can also help alleviate discomfort in the hips and lower body. Placing a pillow between the knees or under the belly can provide additional support and help relieve pressure on the lower back and hips. Side sleeping with bent knees, in a fetal position, is often recommended as it is generally more comfortable and allows for better blood flow.
While sleeping on the left side is considered ideal, both left and right-side sleeping are generally safe during pregnancy. Pregnant people should aim to find a comfortable sleeping position, and using pillows for support can make adjusting to side sleeping easier. It is important to note that sleeping on the back during the third trimester should be avoided as it can put pressure on other organs and has been associated with an increased risk of stillbirth.
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Side sleeping can cause shoulder, hip, and lower back pain
While sleeping on one's side is recommended for people with certain conditions, such as obstructive sleep apnea (OSA), it can also cause or worsen shoulder, hip, and lower back pain. This is because side sleeping can put extra pressure on the shoulder, hip, and lower back, especially if one sleeps on the same side every night. Sleeping on a shoulder that is already sore or injured can exacerbate the pain. Rotator cuff injuries, bursitis, and osteoarthritis are common causes of shoulder pain while sleeping. Similarly, hip pain can be caused by hip flexor strain, which involves any injury to the hip flexor muscles that connect the femur or thigh bone to the lower back, hips, and groin. Overuse or overstretching of these muscles can lead to pain, swelling, and reduced mobility.
To prevent or alleviate shoulder pain caused by side sleeping, one can adjust their sleeping position to the opposite side or sleep on their back or stomach. Using pillows to prevent rolling onto the affected shoulder can also help. Staying active and performing gentle shoulder stretches or exercises may also reduce shoulder pain and improve healing. For hip pain, home remedies include stretching, sleeping with a pillow between the knees, hot packs, and shedding excess weight. Physical therapy and low-impact exercises such as swimming, walking, and tai chi can also help strengthen the hips and improve sleep.
Alternating which side one sleeps on each night can help prevent aches and pains caused by side sleeping. However, if one finds themselves sleeping on their side most of the time, it could be a sign of sleep-disordered breathing, indicating that one may not be getting adequate rest. In such cases, it is important to consult a doctor or specialist to identify and address any underlying issues affecting sleep quality.
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It may also cause wrinkles
Sleeping sideways can cause wrinkles, a phenomenon known as "sleep wrinkles" or "pillow face". When you sleep on your side, one side of your face is compressed against the pillow, and if this position is repeated night after night, it can lead to the creation of deep sleep lines on your forehead, cheeks, and the side of your face that you sleep on. Skin specialists can often recognise this: people who sleep on their side tend to have a flatter face on their sleeping side and more visible sleep lines.
The skin on your face is distorted as it is stretched, compressed, and pulled in all directions as you move in your sleep. This repeated pressure promotes the breakdown of collagen, a primary component of the dermis (inner layer) of the skin that forms the skin structure and maintains its elasticity. Over time, as we age, our skin loses collagen and elasticity, making it more susceptible to the formation of wrinkles.
While sleeping on your side is not the only factor that causes wrinkles, it can expedite and intensify their appearance. "Sleep is one of the most important factors in your overall health, including how your skin ages," says Dr. Mraz, a board-certified dermatologist. "So, if avoiding compromising positions is cutting into your Zzzs, prioritize sleep over position."
To prevent sleep wrinkles, dermatologists recommend sleeping on your back with your head slightly elevated. This position reduces the effects of tension, compression, and shear forces on the face. If sleeping on your back is not comfortable, you can try using a body pillow to prevent rolling onto your side or stomach.
In addition to sleeping on your back, dermatologists suggest making some strategic bedding swaps, such as using satin or silk pillowcases and specialised pillows. These softer materials reduce friction and minimise skin chafing and tugging, allowing your skin to glide and move more freely. You can also try using a silk sleep mask to keep your skin in place and prevent it from folding onto itself.
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Frequently asked questions
Sleeping on your side is considered one of the healthiest sleep positions. It can help keep your airway open, prevent snoring, and improve spinal alignment. It is also recommended for pregnant people, especially during the last trimester, and those with sleep apnea or acid reflux.
Sleeping on the left side is recommended for pregnant people as it improves blood flow to the baby, uterus, kidneys, and heart. It also improves kidney function, which can help reduce swelling in the hands, ankles, and feet. Additionally, sleeping on the left side can help reduce symptoms of acid reflux or gastroesophageal reflux disease (GERD).
Sleeping on the right side is recommended for people with heart conditions or heart failure. Sleeping on the left side can cause discomfort for people with heart failure due to the damage in their heart.
Sleeping on the same side for a long time can cause or worsen shoulder, hip, or lower back pain due to extra pressure on these joints. It can also increase the risk of wrinkles as one side of the face is pressed into the pillow for an extended period, causing skin compression and stress.
To make sleeping on your side more comfortable, consider using a medium-firm mattress and a firm pillow underneath your head. You can also place a small pillow between your knees to take pressure off your hips and back. Additionally, avoid tucking your chin towards your chest to prevent neck pain.
