While side sleepers often sleep best with a higher loft pillow, back sleepers do better with a medium loft — a pillow that is high enough to provide cushioning for the neck, but not too high that it causes their chin to tilt forward into the chest. Additionally, while side sleeping offers a range of benefits, there are two key concerns that may be better served by another sleep position: wrinkles and shoulder pain.
If you are worried about wrinkles, be aware that sleeping on your side with your face pressed into the pillow can compress and stress your skin, leading to wrinkles.
Sleeping on your back allows you to reduce this wrinkle-causing pressure. Side sleeping can also lead to or exacerbate existing shoulder pain , since you are placing more pressure on the shoulder facing the mattress. To minimize your risk of shoulder pain, try alternating between sides.
It may also help to focus on keeping your head and neck aligned evenly with both shoulders, and use a supportive mattress and pillow combination that does not let you sink too deeply into the mattress. Side sleeping can help you sleep more deeply, but it is not for everyone. If you experience discomfort or pain after sleeping in this position, talk to your doctor. Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.
She specializes in helping parents establish healthy sleep habits for children. Necessary cookies are absolutely essential for the website to function properly.
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Updated August 17, Written by Danielle Pacheco. Medically Reviewed by Dr. Nilong Vyas. Benefits of Sleeping On Your Side Research demonstrates many benefits to sleeping on your side, including: Back pain relief Reduced risk of snoring and sleep apnea Improved gut health Improved brain health Healthier pregnancy Back Pain Relief Many people live with chronic pain, especially in their lower back. Improved Gut Health Your body position influences how well your digestive system functions, and gas does not clear your system as quickly when you lie on your back.
Improved Brain Health Your brain gets rid of waste throughout the day and night, but it does the majority of this important work at night while you sleep. Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Nilong Vyas Pediatrician MD. Cary, D. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, 9 6 , e Desouzart, G.
Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work Reading, Mass.
Ravesloot, M. The undervalued potential of positional therapy in position-dependent snoring and obstructive sleep apnea-a review of the literature. Khoury, R.
Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with gastroesophageal reflux disease. The American Journal of Gastroenterology, 94 8 , — Placing a pillow in between them could prevent discomfort and keep the spine in a neutral position.
Familiarise yourself with the three-hour rule. Give your digestive system time to do its job of absorbing nutrients and eliminating waste. Is it OK to eat in bed? Can you actually burn calories in your sleep? Bed Base. Your Left Side is the Right Side Our bodies are not symmetrical—many organs lay on one side of the body. Beyond traditional knowledge, here are several anatomical reasons why sleeping on your left side may be the best sleeping position for digestion: The stomach is on the left side.
When we sleep on our left sides, the stomach is below the esophagus, which makes it more difficult for stomach acid to rise up the digestive tract against gravity. Instead, gravity helps acid stay in the stomach, potentially reducing the risk of heart burn.
As food moves through your digestive system, it must pass from the small intestine to the large intestine via the ileocecal valve. This valve is located on the lower right side of the abdomen, where it joins the ascending colons. Sleeping on your left side keeps this valve free from compression and restriction.
In addition, gravity can theoretically help draw matter down from the ileocecal valve and ascending colon towards the descending colon on the left side of the body. There are several other tips for fine-tuning your left side sleeping position: Prop your head — Sleeping with your head slightly above your torso can further reinforce the effects of gravity, making it easier for saliva to travel down through the digestive system and more difficult for stomach acid to travel up and cause heartburn.
Support your knees — Use a pillow to separate your knees. This will keep your spine in a healthier alignment rather than curving downwards at the pelvis. As a consequence, you should experience less compression on your stomach and digestive organs, which will have more space to fulfill their function. Back — Sleeping on your back is generally a healthy sleep position.
If you have back pain, shoulder pain, or hip pain, sleeping on your back may be the healthiest option. The only downside? However, sleeping with your head slightly propped may help. Right side — Sleeping on your right side leaves your stomach above your spine and esophagus.
However, the above-mentioned JAMA Internal Medicine study found that you may be slightly more likely to experience acid reflux.
Then, switch back and forth between your two sides to enjoy their different benefits. Stomach — Sleeping on your stomach is considered one of the less ideal sleep positions. It leaves your spine in a less-than-natural position which can eventually cause tension in the back, hips, and neck. Systemic stress and strain can make it more difficult for your body to maintain homeostasis and perform functions like healthy digestion.
The National Sleep Foundation indicates that sleeping on the back is the healthiest position for sleep. However, they also recommend changing sleep positions to determine which way is best for you. One major issue with back sleeping is acid reflux , as this position allows acid to travel back up the throat.
Sleeping on the back can make snoring or sinus conditions worse. This happens because the back of the tongue collapses into the airway, obstructing breathing. People who snore should try sleeping on their side. A person could help alleviate these symptoms by adding pillows to elevate their head. This can also help with headaches. Learn about the best pillows for back sleepers here. For those who sleep on their front, placing a firm pillow under the hips can raise the bottom of the spine, making sleep more comfortable.
Learn about the best pillows for stomach sleepers here. The digestive system is incredibly complicated. Various factors influence gut health, with bloating , diarrhea , pain , and constipation being common ailments.
Eating just before sleeping can have a significant effect and lead to a variety of symptoms that can disrupt sleep. These include:. Like all functional areas of the body, the digestive system needs plenty of time to rest and recover from daily life. It is not a good idea to eat a big meal before bedtime, as it forces the digestive system to keep working. A light snack, such as an apple or some avocado toast, is a better idea. Complex carbohydrates, fruits, vegetables, or a small dose of protein can deal with hunger pangs.
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