Blog

How To Sleep On Your Side And Wake Up Without Pain

How To Sleep On Your Side And Wake Up Without Pain

Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

  • Arrhythmia
  • Diabetes
  • Hypertension
  • Stroke
  • Heart attack
  • Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

  • Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
  • Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
  • Keep your arms and hands below your face and neck ideally, parallel to the sides. 
  • Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
  • Bring your knees up toward your chest to help reduce pressure on the back.
  • You may also like

    • Dherbs Full Body Cleanse as featured on Steve Harvey
    • Enter to Win $100 Gift Voucher

    Sales & Specials

    Heather Grey Shirt V-neck
    Heather Grey Shirt V-neck
    -75%
    $4.98

    Heather Grey Shirt V-neck

    The heather grey V-neck T-shirt - a lightweight, breathable shirt which offers a perfect blend of comfort and style, making it a versatile addition to any wardrobe.
    Black Sleeve Shirt V-neck
    Black Sleeve Shirt V-neck
    -75%
    $4.98

    Black Sleeve Shirt V-neck

    The Dherbs Active Black Sleeve V-Neck T-Shirt is a lightweight and breathable shirt designed for all-day comfort and versatility.
    No Alcohol Formula
    No Alcohol Formula
    -10%
    $22.45

    No Alcohol Formula

    Dherbs' No Alcohol Formula is an herbal alcohol detox supplement designed to support your body's natural metabolism of ordinary levels of alcohol and promote liver health.*
    Omega 3 Formula
    Omega 3 Formula
    -10%
    $22.45

    Omega 3 Formula

    Omega 3 Formula is an herbal supplement intended to help maintain the health and functionality of your brain, heart, blood, colon, and joints by providing plant-based omega-3 essential fatty acids.*
    Herbal H Formula
    Herbal H Formula
    -10%
    $22.45

    Herbal H Formula

    An herbal supplement intended to soothe and nourish the colon, as well as blood vessels and nerves in the colon.*
    Heather Grey Tight
    Heather Grey Tight
    -75%
    $8.98

    Heather Grey Tight

    The heather grey leggings offer a comfortable, form-fitting design perfect for both activewear and casual outfits. Body-flattering leggings that give you a smooth silhouette and allow for full range of motion.
    Blue Sleeve Shirt V-neck
    Blue Sleeve Shirt V-neck
    -75%
    $4.98

    Blue Sleeve Shirt V-neck

    The Dherbs Blue Sleeve V-Neck T-Shirt is a lightweight, breathable shirt that is built for all-day comfort.
    Black Hoodie
    Black Hoodie
    -75%
    $9.98

    Black Hoodie

    Stay stylish and comfortable with this black crop top hoodie, a versatile and lightweight cropped athletic hoodie designed for casual wear and active lifestyles.
    Garcinia Cambogia
    Garcinia Cambogia
    -10%
    $22.45

    Garcinia Cambogia

    Our Garcinia Cambogia capsules help support weight management by helping you feel full more quickly and turning the food you eat into a valuable energy resource.*
    Sword Vitality XXL XTREME CREAM
    Sword Vitality XXL XTREME CREAM
    -50%
    $29.97

    Sword Vitality XXL XTREME CREAM

    Sword Vitality XXL Xtreme Cream is a male enhancement cream formulated with natural botanicals intended to help increase male stamina, vitality and reproductive health.*
    Sex Organs Cleanser
    Sex Organs Cleanser
    -10%
    $31.45

    Sex Organs Cleanser

    Sex Organs Cleanser is an herbal supplement designed to help support optimal health of the sex organs and glands while cleansing the reproductive system in both men and women.*
    Energy Formula
    Energy Formula
    -10%
    $27.85

    Energy Formula

    Energy Formula is an herbal energy supplement with plant-based energizing properties intended to naturally boost energy, stamina, and focus.*
    Refer A Friend give 15%
    get $20
    Advisor