Reduces snoring – Back sleeping can block the airway as the tongue falls backward. Side sleeping keeps the airway open, which also helps people with sleep apnea.
Improves digestion – Because the stomach is on the left side, gravity helps digestion, reducing bloating, constipation, and heartburn.
Supports brain health – Research suggests side sleeping helps the brain remove metabolic waste more efficiently through the glymphatic system, potentially lowering the risk of neurodegenerative diseases. Human studies are still needed.
Improves circulation – This position is especially beneficial during pregnancy, as it supports blood flow to the placenta.
How to Train Yourself to Sleep on Your Side
Choose the right pillow and mattress – Use a firm pillow to support the neck and a mattress soft enough to reduce pressure on hips and shoulders.
Use pillows for support – Place one between the knees, hug another for arm support, or use a body pillow. Sewing a tennis ball onto the back of a shirt can help prevent rolling over.
Start on a couch – Narrow spaces naturally encourage side sleeping.
Disadvantages of Side Sleeping
Shoulder and hip pain – Mattresses that are too firm or too soft can increase pressure or misalign the spine.
Facial pressure – People with sinus issues, glaucoma, or jaw tightness may experience discomfort.
Other Sleeping Positions
Ultimately, sleep however you feel most comfortable. You can start on your left side and let your body adjust naturally. Right-side sleeping also has benefits, and back or stomach sleeping each come with pros and cons.
Sleeping on Your Back
May help with: hip and knee pain, arthritis, fibromyalgia, sinus congestion, bursitis.
Tips: place a pillow under the knees, support the neck properly, spread limbs to reduce joint pressure, and elevate the head to reduce heartburn and sinus issues.
Sleeping on Your Stomach
Experts generally advise against it, as it strains the spine and neck.
If you can’t switch: use a flat or no pillow, keep arms free, alternate head direction, and avoid lifting one leg with a bent knee.