What Side Is Better To Sleep On? Benefits and Tips 

Benefits of side sleeping

Side sleeping is widely preferred. A study on body positions and movements during sleep showed that over half of the participants favored that position (2). Researchers observed that this preference increased with age and weight, sparking interest in its possible health benefits.

Let’s look into the benefits of side sleeping in more detail below:

1. Relieves back pain

Clinical studies have indicated that side sleeping benefits spinal health, reducing the likelihood of waking pain and stiffness (3). This might be due to the alignment of your spine, pelvis, and hips when you lie on your side (4), along with reduced pressure on your lower back. 

2. Reduces snoring and sleep apnea risks

Have you ever noticed how some people tend to snore more when lying on their backs? That’s because the structures in the upper airway (e.g., tongue, palate, epiglottis) can fall back or collapse in some people who sleep face up. 

Depending on the particular parts involved and the extent to which this occurs, it can obstruct airflow, which leads to snoring and even sleep apnea (5). 

Side sleeping can help resolve this issue for some people by keeping the upper airway clear, making breathing easier. Research indicates that it can also serve as one of the management techniques for obstructive sleep apnea, a sleep disorder characterized by pauses in breathing patterns during sleep (6).

3. Boosts gut health

Believe it or not, the way you position your body can affect digestion. When you lie on your back, the food doesn’t move through your system as efficiently, which can lead to heartburn, constipation, bloating, and other digestive issues. 

Scientific research has shown that sleeping on your side, specifically on your left side, can help with acid reflux and its associated symptoms (7). This leads to better sleep health, which promotes gut microbiome diversity, improving gut health (8, 9). 

4. Improves brain health

Your brain stays active day and night, with surprising peaks of activity during sleep (10). A study published in the Journal of Neuroscience investigated how different sleep positions affect the brain’s ability to clear waste in lab rats (11). 

Results showed that side sleeping positions helped remove waste faster than sleeping on the stomach or back, suggesting similar effects in humans. During sleep, faster toxin removal prevents harmful toxins and proteins from building up in the brain.

This potentially reduces the risks of developing certain neurological disorders (12). So, side sleeping has a positive impact on the brain and, consequently, overall health (13).

What side is better to sleep on? 

When it comes to sleeping positions, we have quite a few options, but science has given side sleeping the green light. Interestingly, people seem to naturally gravitate toward sleeping on their sides as they age, and fewer people sleep on their backs (14). 

Although with two sides to choose from, you might wonder, what’s the best side to sleep on? 

Why should you sleep on your left side?

Left-side sleeping has been associated with various health benefits supported by both traditional knowledge and clinical research. This position involves lying on your left side with your left shoulder down and your right shoulder up.

Here’s why you should sleep on your left side: 

Enhanced digestion

Organs involved in digestion, like the stomach and pancreas, naturally hang more toward the left. Lying on this side can help food flow smoothly through your digestive tract, potentially helping digestion by reducing acid reflux and heartburn (15). 

Relieved pressure on organs

Sleeping on your left side reduces pressure on vital organs like the liver, which plays a key role in detoxification. This promotes better circulation and optimal organ functioning and supports the body’s natural detoxification processes (16).

Enhanced lymphatic drainage

The thoracic duct is located on the left side of the body and is responsible for most of our lymphatic drainage. So, sleeping on the left side can actively support the fast elimination of toxins and waste (17).

Sleeping on your right side

Sleeping on your right side may not be as commonly discussed as sleeping on your left, but it is still significant for your health and well-being. This position is set up with the right shoulder down instead of the left. 

Here is a key benefit of sleeping on your right side: 

Cardiovascular benefits

A clinical trial found that sleeping on your left side shifts and rotates the heart due to gravity, which changes heart activity as shown by an ECG (18). 

However, when you sleep on your right side, the heart is better supported by surrounding structures, leading to fewer changes in heart position and more stable heart activity. This suggests that sleeping on the right side might be more beneficial for the heart.

Researchers suggest that the stability observed during right-side sleeping may be due to support from the mediastinum, a thin tissue layer between the lungs (19). 

Interestingly, one older study demonstrated a clear preference for the right side in older adults (20). While it was unknown why older adults tended to shift to the right side, it could be related to improved cardiovascular function. 

How to properly sleep on your side

Side sleeping is the most effortless and natural position to adapt to. However, it’s more complex than you might think. Let’s explore the best side-sleeping positions for optimal rest and renewal.

The correct way to sleep on your side 

Side sleeping is popular, but getting it right is more than just flopping onto your side and calling it a night. The best way to sleep on your side involves paying attention to your body’s alignment.

Let’s look at how to correctly sleep on your side in a few easy steps (21):

• Focus on maintaining neutral spinal alignment. Start by ensuring that your head, neck, and spine are all in a straight line. 
• To avoid strain, consider using a pillow that supports the natural curve of your neck. Also, avoid tucking your chin or tilting your head too far forward or backward, since these can lead to discomfort and muscle strain.
• Keep your shoulders relaxed and parallel to the mattress, and try to distribute your weight evenly to avoid putting too much pressure on one side of your body. 
• Positioning a pillow between your knees will keep your hips aligned and reduce the pressure on your lower back. 
• Experiment with different variations until you find the most comfortable and supportive position for your body. 

Always remember the goal is to keep your body in a natural and comfortable position for restful sleep.

How to stay sleeping on your side

Staying asleep on your side can sometimes feel like a battle if it’s not your natural position, especially if you’re prone to tossing and turning throughout the night. But fear not! With a few smart tricks and adjustments before bedtime, you can make side sleeping a more consistent and restful experience.

Let’s look at how to comfortably sleep on your side and improve the overall quality of your sleep :

Pillow talk

One of the best ways to stay comfortable on your side is by strategically using pillows. Position them along your back and against your tummy to provide support and prevent rolling onto your back or stomach. 

If traditional pillow placement isn’t helping, consider getting a body pillow for extra support and stability.

Bedtime rituals

A soothing routine can help your body settle into your preferred side-sleeping position without experiencing discomfort.

Incorporate relaxation techniques like deep breathing or gentle stretches to ease tension and calm you down before bed. Feeling peaceful and ready for sleep will help you relax into your preferred sleeping position and stay there longer.

Studies show that slow, deep breathing encourages melatonin production, which supports relaxation and helps regulate sleep-wake cycles (22). This ensures you get a more consistent and refreshing night’s sleep. 

By combining these strategies and adjusting your sleep environment, you’ll be well-equipped to enjoy uninterrupted side sleeping throughout the night. 

What are side sleeper problems?

While side sleeping offers definite health benefits, it comes with challenges. As with any sleeping position, we can face a few concerns like positioning, pain points, and even aesthetic considerations. 

Below is a list of issues you could face as a side sleeper, along with an effective and practical solution for each that allows you to keep your position and its benefits:

Which side are you supposed to sleep on during pregnancy?

Pregnancy is a thrilling journey, but navigating the changes in your body can sometimes feel overwhelming. This is especially true when you need to find the perfect sleeping position. As your belly grows, getting comfortable can sometimes be a real challenge.

Experts often suggest favoring the left side during pregnancy. Research highlights the benefits of this position, as it improves blood circulation to the fetus, ensuring it receives the vital nutrients and oxygen needed for healthy development (24).

But what about the right side? Can you sleep on your right side while pregnant? The answer is yes. While sleeping on the left side is typically recommended, sleeping on the right side isn’t off-limits. In fact, alternating between the left and right sides can help prevent soreness and improve overall comfort. 

Studies suggest that, after 28 weeks of pregnancy, side sleeping positions reduce the risk of stillbirth when compared to sleeping on the back (25, 26). Here are some helpful tips for sleeping on your side during pregnancy:

• Place a pillow between your legs to ease hip and lower body discomfort.

• As you progress into the second trimester, consider sleeping on your left side to maximize circulation benefits.

• Throughout your pregnancy, use pillows strategically to keep your legs level, support your back, and avoid rolling onto your back.

By incorporating these tips and listening to your body, you can quickly and comfortably handle sleep and pregnancy. 

Tips for a good sleep

Getting a whole night of quality sleep can make a difference in your appearance, feelings, and functioning. So, here are some tips and tricks to help you achieve restful slumber at night (27).

Stick to a schedule

Form a consistent sleep routine. Keeping a regular sleep schedule, even during weekends, reinforces your body’s circadian rhythm (natural internal clock). This contributes to better sleep quality and overall well-being (28).

Create a relaxing bedtime routine

Find activities that help you unwind before bed. Whether sipping on warm tea, cozying up with a good book, or indulging in a skincare routine, carving out some “me time” can set the stage for a restful night’s sleep (29).

Optimize your sleep environment

Make your bedroom a cozy oasis—create a dark, quiet, cool, and comfortable space just for sleeping. Keep your bedroom clutter-free, invest in soft bedding, or even add soothing scents like lavender to help lull you into dreamland (30).

Limit screen time

Studies show that two or more hours of screen time before bed in the evening can delay the surge of melatonin (the sleep hormone) needed to fall asleep (31). Limiting or avoiding screens before bed is best for ensuring a better night’s sleep.

Watch your diet

Be cautious of what you eat and drink just before bedtime. While that late-night snack might sound tempting, consuming heavy, rich, sugary, or spicy food can lead to indigestion and disrupt sleep. Opt for lighter options like a banana or a small handful of nuts if you need something before bed (32).

Get regular exercise

Find ways to increase your activity during the day. It doesn’t have to be anything intense. Aim to get your body moving and your blood flowing a bit to help promote better sleep at night (33).

Manage stress

Stress elevates cortisol, the stress hormone, leading to poor sleep quality. Calming your nervous system with meditation, muscle manipulation, or simple breathing exercises can help you wind down into sleep mode (34).

Limit naps

Naps can be tempting, especially when you’re tired in the afternoon, but try not to overdo it. Too much daytime snoozing can ruin your sleep schedule, making falling and staying asleep at night difficult (35).

Be mindful of medication

Both prescription and over-the-counter drugs and other remedies can impact your sleep patterns. Common culprits include antidepressants, beta-blockers, and decongestants. If you notice that your current medications are interfering with your sleep, discuss alternatives with your doctor (36).

If you still struggle to fall or stay asleep after trying these tips and tricks, it’s best to contact your doctor or a medical specialist. They can look into what’s causing your sleep issues and work with you to find the best path forward (37).