How to Sleep on Your Side

• Back Pain Relief– Compared to back and stomach sleeping, side sleeping puts the least pressure on your back and strain on your spine. Many sleepers with back pain—especially in the lower back—find relief in the side sleeping position.
• Reduces Snoring and Sleep Apnea Symptoms– In the side sleeper position, gravity works in your favor. Your tongue naturally falls to the side, not toward the back of your throat, which can worsen snoring and sleep apnea symptoms for back sleepers.
• Helps Digestion- Studies suggest that sleeping on your left side may assist digestion, as gravity helps move waste through the end of the digestive tract.
• Relief for Acid Reflux and GERD Sleeping on your side may limit your esophagus’s exposure to stomach acids, preventing acid reflux episodes.
• Potential Cognitive Benefits– There’s not enough evidence to say for sure, but early research suggests sleeping on your side may assist with brain waste removal. Making this process more efficient may decrease the risks of developing Alzheimer's disease.
• Safe For All Stages of Pregnancy– Doctors typically recommend switching to the side sleeping position during the third trimester of pregnancy, as it increases circulation.

The side sleeping position doesn’t put pressure on the surface of your back, making it a good fit for people with back pain. However, side sleepers still need to think about their spinal alignment.

• In this position, your lower shoulder, hip, and knee are the heaviest parts of the body that rest against the mattress. Without proper support, these areas will sink into the mattress, pulling the spine out of line.
• Your spine may also fall out of alignment if your upper hip, pulled down by gravity, rotates toward your mattress.

• Side sleepers need a mattress that’s soft enough to cushion their joints but firm enough to keep their shoulder, hip, and knee from dipping into the mattress and throwing off their spine’s alignment. Side sleepers typically prefer the following firmness levels, depending on their weight.

• If your upper hip tends to rotate toward the mattress, you can sleep with a pillow between your thighs or knees to keep your hips stabilized.

• As previously mentioned, sleeping on your side concentrates pressure around the shoulder, hip, and knee that rest against the mattress. Side sleepers often experience soreness and pain in these areas.
• Whether you lie with your legs straight or curled in toward your chest, side sleeping stacks one knee on top of the other. You may feel pressure and discomfort where your kneecaps knock against one another.

• Side sleepers should look for a mattress with superior pressure relief. Pressure-relieving mattresses redistribute your weight, lowering the peak pressure around pressure points like the shoulder, hips, and knee.
• For example, Nolah AirFoam™ contains billions of microscopic air pockets that disperse the load across the surface of the mattress. Thanks to their pressure-relief technology, the Nolah Original, Nolah Signature, and Nolah Evolution have earned recognition as best mattresses for side sleepers from the mattress review experts at Sleep Foundation, Tuck, and Good Housekeeping.
• Many side sleepers find knee pain relief by sleeping with a pillow tucked between their lower thighs or kneecaps. This keeps your knees from touching, distributes the weight of your upper leg, and helps prevent hip rotation.

• When you sleep on your side, the width of your shoulders creates space between the surface of the mattress and the base of your neck. Without proper pillow support, gravity will pull your head downward, straining your neck muscles. If you sleep with a pillow that’s too high, it will push your neck in the opposite direction, causing strain and soreness.

• Side sleepers need a pillow that holds their neck straight and in line with their spine. Your ideal pillow loft (the combination of thickness and firmness) depends on the broadness of your shoulders and how much cushioning you require.

  Many side sleepers benefit from adjustable pillows, like the Nolah Squishy Pillow, that allow them to experiment with different lofts until they find the perfect fit. To learn more about side sleeper neck and head support, check out our guide on the Best Pillows for Side Sleepers.

• In the side and stomach sleep positions, a portion of your face rests against your pillow. Your pillow may feel plush and comforting, but if you shift in your sleep, your skin rubbing against the pillowcase can cause irritation and wrinkles.

• For side sleepers, we recommend pillowcases with a soft and smooth texture. The smoother the surface, the less friction your movements create, preventing irritation and wrinkles. Silk and bamboo pillowcases both make excellent low-friction options. They also have the added benefits of cooling and antibacterial properties.

We urge mattress shoppers to think critically about their sleep position and choose a bed that meets them where they are. If you wake up with joint pain, prioritize pressure relief. Struggle with spinal misalignment? Make sure you pick your mattress’s firmness level based on your weight class.

With the vulnerabilities of side sleeping and your specific pain points in mind, you can find your perfect-fit mattress that counteracts these issues. Investing in the right mattress and following these tips can help side sleepers feel at ease, drift off into restorative sleep, and wake up pain-free.