A Guide for Side Sleepers

Sleeping on your back has traditionally been recommended for a restful night and to avoid waking up with pain. However, sleeping on your side might actually offer more benefits than previously believed.

The side sleeping position is most common in older adults, particularly those aged 60 and above. As people age, factors like joint pain, discomfort in other positions, or conditions like sleep apnea can make side sleeping a more comfortable choice. Additionally, this position is often preferred by pregnant women and individuals who experience back pain or acid reflux, which also may influence older adults to adopt it more frequently than younger age groups.

In younger age groups, such as teenagers and young adults, side sleeping is also common, but they tend to switch between different sleep positions more often compared to older adults, who may have a more consistent preference for side sleeping due to health or comfort reasons.

However, the benefits of side sleeping depend on getting into the right position. If you don’t align your body correctly, you might experience discomfort in your spine, neck, or joints.

In this blog, we’ll explore everything you need to know about side sleeping and how to do it correctly for better sleep and overall health. Let’s get started.

Advantages of Sleeping on Side

1. Helps with Sleep Apnea: Sleeping on your side can be beneficial for managing sleep apnea. This position keeps your airways open, making it easier to breathe throughout the night and potentially reducing the symptoms of this condition.
2. Relief from Back Pain: Side sleeping promotes better alignment of your spine, which can help alleviate pressure on your back. This position may help reduce back pain or prevent it from worsening.
3. Better Digestion: Lying on your left side can support better digestion. It helps your digestive system work more efficiently and can reduce problems like acid reflux by keeping your digestive tract in a favourable position.
4. Improves Brain Health: There is some evidence that side sleeping might benefit brain health. It may help your brain clear out waste products (amyloid β (amyloid), tau proteins and chemicals) more effectively, which can support better cognitive function and overall brain health.
5. Best During Pregnancy: For pregnant women, especially in the later stages, sleeping on the left side is often recommended. This position can improve blood flow to the heart, kidneys and also uterus. It provides added comfort, particularly as the pregnancy progresses. Keeping your knees bent and finding a comfortable position can also help.

What are the Different Types of Side Sleeping Positions

1. Log: When you sleep in the log position, you lie on your side with your legs extended straight out and your arms hanging down at your sides, just like a log. This is a popular side-sleeping position and is the second most common among side sleepers.
2. Yearner: The yearner position also has your legs extended, but your arms are stretched out in front of you, as if you're reaching for something. This position isn’t as common as others and is characterised by the arms reaching out while the legs remain straight.
3. Fetal: The fetal position involves curling up on your side, with your legs drawn up towards your chest and your hands wrapped around your legs. It’s named after the way a fetus curls up in the womb. This position is often used to stay warm and can be a comfortable choice for many people. If you find yourself waking up in this position often, consider adding extra blankets to stay cosy throughout the night.
4. Snuggler: If you often find yourself hugging pillows or blankets close to your body while you sleep, you might be a "snuggler." This position typically involves pulling your bedding tight around you, especially around your stomach. You might start off sleeping this way or wake up in the same position. People who snuggle often do so because they seek extra warmth or comfort. If you frequently find yourself in this position, it might be a sign that you need additional support or warmth while you sleep.
5. Prayer Position: The "prayer position" is a common choice for those who experience neck pain. In this position, you sleep on your side with your hands placed together in front of you, as if in prayer. Some people also place their hands under their head or pillow. This poxsitioning helps to keep the head elevated, which can indicate that your pillow might be too old or too soft. Switching to a firmer pillow may help alleviate neck pain and improve your overall comfort while sleeping.

When to Avoid Sleeping on the Side?

Sleeping on your side is generally comfortable for many people, but there are times when you might want to avoid it. If you have specific health issues like shoulder pain or certain types of spinal conditions, side sleeping can sometimes worsen discomfort or lead to additional strain.

Pregnant individuals, especially in the later stages, might be advised to avoid sleeping on their back or right side to prevent pressure on the fetus and support better blood flow.

Best Practices for Sleeping on Side

Whether you’re an experienced side sleeper or just trying it out, getting the position right can help you sleep comfortably and avoid waking up with pain. Here’s how to make sure you’re doing it correctly:

1. Choose the Right Mattress and Pillow: Start by lying down on a medium-firm mattress. Use a firm pillow to keep your head properly supported and your neck aligned with your spine.
   

   Read more about “How to Choose the Right Mattress” in our blog.

2. Get Into Position: Roll onto your left side. Make sure your ears are level with your shoulders, and keep your chin straight—not tucked into your chest or jutting out.
3. Place Your Arms and Hands: Position them below your face and neck, keeping them close to your sides. This helps avoid straining your shoulders and neck.
4. Use a Pillow Between Your Knees: If you experience lower back pain, placing a firm pillow between your knees can help. It prevents your hips and knees from shifting out of alignment and supports your spine.
5. Adjust Your Knees: Slightly lift your knees towards your chest. This reduces pressure on your back and helps maintain a more comfortable sleeping posture.

Best Mattress for Side Sleepers

For side sleepers, finding the right mattress is important for a comfortable and pain-free night's rest. Ideally, you need a mattress that offers pressure point relief, cradles your curves, and keeps your spine aligned.

Here at Flo Mattress, we understand the unique needs of side sleepers, which is why we offer two excellent options:

1. The Ergo™ Memory Foam Mattress: This mattress features high-density memory foam that conforms to your body shape, minimising pressure on your shoulders and hips – common trouble spots for side sleepers. The Ergo™ Mattress also has excellent Motion Isolation™ Technology , so that you don't get disturbed by your partner's movements, such as tossing, turning, or getting in and out of bed. You can grab a sweet deal on the Ergo™ Mattress by clicking here.
2. The Anti-Gravity™ Latex Mattress: Crafted with 100% natural, pin core pressure-relieving latex, the Anti-Gravity™ Mattress offers exceptional support and is a great option for those who prefer a surface that is not too hard and not too soft; it is the perfect midpoint and suitable for those who want a medium-firm surface. Latex is naturally breathable and has cooling properties, perfect for those who tend to sleep hot (individuals who often feel too warm or overheated) The Anti-Gravity™ also provides responsiveness, making it easier to get in and out of bed.

Best Pillow for Side Sleepers

Side sleepers have unique needs when it comes to pillows. The ideal pillow should fill the gap between your head and shoulder, keeping your spine in neutral alignment. This prevents neck pain, discomfort, and even headaches.

For side sleepers seeking customisable comfort, the Flo Adjustable Pillow (Fibre) is a good choice. This innovative pillow features a shredded microfiber filling that allows you to adjust the loft (height) to perfectly match your shoulder width and sleep style. You can remove as much fiber as you need to achieve your desired height and store the excess safely in the pouch that comes with the pillow. Whether you prefer a thicker pillow for ample support or a flatter option for a more cradled feel, the Flo Adjustable Pillow Fibre easily adapts to your needs. This, combined with its soft, breathable cover, ensures a comfortable and supportive night's sleep for side sleepers of all shapes and sizes.

Closing Thoughts

Side sleeping offers various benefits, from reducing back pain to improving digestion and even promoting better brain health. However, it's essential to maintain proper alignment to avoid discomfort. With the right mattress and pillow, side sleepers can enjoy a restful, pain-free night's sleep.