Sleep Tips for Side Sleepers
A good night’s sleep is dependent on many factors, like lifestyle, health, and sleep surroundings. While we approach some things that affect our sleep comfort differently, like mattresses, lighting, and types of pillows, one thing that many people share is their sleeping position.
Did you know that the majority of people sleep on their sides? You are a side sleeper if you feel most comfortable laying on one or both of your sides during sleep. Other well-known sleeping positions are back sleeping and stomach sleeping. Others are even combination sleepers who shift from one position to another.
If you are a side sleeper, you might have woken up at some point with shoulder, hip, or neck pain. This is because most of your weight is exerted on these regions when you lie down on your side.
Let’s dive more into what side sleeping is and how you can sleep on your side comfortably and pain-free.
Are You a Side Sleeper?
Side sleepers are people who prefer to sleep on, well, their sides. If you’re unsure whether you're a side sleeper or not, take a look at your bed head when waking up. Flattened hair on either your left or right side means that you’re a light sleeper.
Depending on your preferences, sleeping on your side can be comfortable. It’s also considered a safe position for your back as it helps your spine stay in a neutral position, provided that your mattress and pillows are helpful for side sleeping.
Benefits of Side Sleeping
Most of us sleep on our sides. Luckily, this sleeping position is considered healthy for our spine health. Here are other reasons why side sleeping is helpful for our health.
Back Pain Relief
Researchers suggest that side sleepers experience back issues less frequently compared to stomach sleepers. When sleeping on your side, your spine is more likely to stay in its neutral position, especially when you put a pillow between your legs in a foetal position.
Reduced Risks of Snoring or Sleep Apnea
While sleeping on your back is also considered a healthy position when it comes to preserving your back's health, it’s not the best position when you’re experiencing sleep apnea. When sleeping on your back, the tongue is positioned in a way that obstructs the airflow within your body, which causes difficulty in breathing.
Sleeping on your side keeps your air passageways free from obstructions that cause snoring. People with sleep apnea and other breathing problems are advised to sleep on their sides to breathe more comfortably at night.
Aid the Digestive System
Side sleeping is also helpful in maintaining your digestive health. If you experience acid reflux, heartburn, bloating, or constipation, sleeping on your side may provide you with relief. However, note that sleeping on your right side may make you susceptible to gastrointestinal issues. We’ll talk about this as we go along with the article.
Good for Pregnant People
Sleeping on the side is also helpful during pregnancy, as the position does not put strain on the back due to the additional weight of the stomach. It’s also easier for the heart to pump blood into other parts of the body when sleeping on the side.
Downsides of Side Sleeping
A notable downside of sleeping on your side is the risk of developing shoulder and hip pain. This is because your shoulders and hips receive the most weight and pressure, whether you are sleeping on your left or right side.
Side Sleeping: Which Side Is Healthier to Sleep On?
Does sleeping on your left or right side matter during sleep?
Sleeping on your left side is suggested to have more benefits than sleeping on your right, especially for pregnant people, people with acid reflux, people who snore, and those with high blood pressure and digestive issues. On the other hand, sleeping on the right side is good for people with heart conditions.
However, being a side sleeper doesn’t mean that you only get to sleep on one side for the whole night. It’s normal and comfortable to shift positions during sleep. This can also help ease the tension on your sides and prevent pain.
Tips to Comfortably Sleep on Your Side
If you’re sleeping on your side, your sides are prone to aches and pains. To prevent this, it’s vital to build the right sleeping environment that can support your sleeping posture.
Understand How You Can Maintain a Healthy Spine Alignment
A pain-free sleep starts with knowing how healthy spine alignment is maintained during rest. Ultimately, the correct side sleeping position is when your ear is aligned with your shoulder. A lofty pillow with enough support works best to maintain this arrangement. It’s also good to keep your arms and hands positioned below your neck so you won’t strain some parts of your body.
Choose an Appropriate Mattress for Your Sleeping Position
A good mattress in Singapore must keep you rested and refreshed according to your sleeping position. The materials, firmness ratings, and size matter when choosing your mattress, especially if you are sharing your bed with your partner.
When it comes to firmness, a medium-soft to medium-firm mattress will work well for average side sleepers. As for the size, it’s good to maximise the mattress size that you can fit into your bedroom and budget since side sleeping can take up more space than sleeping on your back or stomach. This is also important for mattress sharers with different sleeping requirements.
Memory foam mattresses with cooling layers will help relieve the pressure on your shoulders or hips when you're lying on your side. A latex mattress, on the other hand, will provide the right bounce and breathability if you often shift positions while reducing the tension on your body.
Pocketed spring mattresses offer personalised pressure relief and motion isolation for side sleepers and mattress sharers.
Choose the Right Pillow
Like your mattress, the best pillow for side sleepers should also support the neutral alignment of the spine. To support this, your neck should be aligned with your upper back to prevent neck pain when you wake up. Your pillow must also be lofty enough to bridge the space between your neck and shoulders when you are resting on your side.
You can also use additional pillows between your legs to keep you comfy and free from pressure.
Sleep Well with Somnuz
Your sleeping position matters to ensure a healthy and restful sleep. Choosing a mattress that supports your sleeping position will not only ensure your comfort but your safety as well. Sleeping on the wrong mattress can hurt your spine and cause aches and pains in the morning. But sleeping on the right mattress can keep your body relaxed and rested for hours.
Wake up pain-free and worry-free with our range of premium mattresses in Singapore. Known for their versatile response to movements and pressure, the pocketed spring structure of the Somnuz mattresses efficiently targets pressure points while allowing the sleeper to sleep in any position. The innovative motion isolation features also allow mattress sharers with varying body types and sleeping positions to cosleep comfortably.
Try the Somnuz quality by visiting our experience centres, or you can shop for your new mattress conveniently online.
DISCLAIMER: All the information, including the texts, images, and other materials on this website, are for educational purposes only. Although we strive to present accurate information to our readers, no material on the Somnuz website is a substitute for medical advice, diagnosis, or treatment. Always seek the guidance of a qualified medical professional concerning your health. NEVER disregard or delay seeking professional medical advice because of something you have read in this article.
