Sleeping on your side - Dos and Don't Dos

Sleep refreshingly is crucial for maintaining all encompassing wellness and prosperity. It plays a crucial role in maintaining physical and mental health and promoting optimal cognitive function and emotional well-being. However, how we sleep can also impact the quality of our sleep. 

There are several different sleeping positions, including sleeping on your back, stomach, and side. Each position has advantages and disadvantages, and choosing the one that best suits your needs and preferences is essential.

This blog will focus on the benefits and considerations of sleeping on your side. Sleeping on your side is widespread and often recommended by healthcare professionals for various reasons. We will explore which side to sleep on, side sleep practices, the dos and don'ts of sleeping on your side, including the proper alignment of the body, the use of pillows, and potential issues to be aware of.

 Benefits of sleeping on your side 

Improved spinal alignment while side slumbering 

Sleeping on your side helps maintain a more neutral spine alignment, reducing the risk of strain or discomfort.

Reduced risk of snoring and sleep apnea throughout sideways sleeping 

Sleeping on your side can alleviate snoring and decrease the likelihood of sleep apnea by keeping the airway open and promoting smoother airflow.

Better digestion and reduced acid reflux

Sleeping on your left side aids digestion and reduces acid reflux symptoms by preventing stomach acid from flowing back into the oesophagus.

Enhanced circulation as Lateral sleeping: 

Sleeping on your side improves blood circulation throughout the body, promoting better blood flow to vital organs and reducing the risk of conditions like deep vein thrombosis (DVT).

Individual comfort and preferences may vary, so it's always advisable to consult a healthcare professional for personalised advice on the best sleeping position for your specific needs.

Which is the best sleeping on your side, Left or right 

When choosing which side to sleep on, there is no definitive answer as to whether sleeping on the left or right side is the best. The optimal side to sleep on can vary depending on individual preferences and specific health conditions. Bear in mind these vital considerations:

Personal comfort

Personal comfort is the most crucial factor in choosing which side to sleep on. Some individuals naturally find sleeping on their left side more comfortable, while others prefer the right side. Experiment with both sides to determine which feels most comfortable for you.

Digestive Health 

Sleeping on the left side may benefit individuals with specific digestive issues. This position can help promote better digestion and reduce symptoms of acid reflux or heartburn. It allows the stomach to rest more naturally, preventing stomach acid from flowing back into the oesophagus.

Heart health 

Sleeping on the left side may also benefit individuals with certain heart conditions. This position can help improve blood circulation and reduce the strain on the heart. It allows the heart to pump blood more efficiently as it is positioned above the heart.

Pregnancy 

For pregnant women, sleeping on the left side is often recommended. This position helps improve blood flow to the foetus and uterus, preventing the baby's weight from pressing on major blood vessels. It can also help reduce the risk of stillbirth and promote better kidney function.

Sleep apnea 

For individuals with sleep apnea, sleeping on the side (either left or right) is generally recommended for oversleeping on the back. Side sleeping can help keep the airways open and reduce the frequency of breathing interruptions during sleep.

Snoring 

Side sleeping can also benefit individuals who snore or have mild sleep apnea. It helps keep the airways open and reduces the likelihood of snoring by preventing the tongue and soft tissues from blocking the air passage.

Side Slumbering best practices. 

Regarding side sleeping, there are several best practices to keep in mind to ensure optimal comfort and support. Here are some key points to consider:

Pillow support 

Opt for a pillow that adequately supports your head and neck. Choose a pillow with a medium loft that keeps your head aligned with your spine, neither too high nor too low. Consider using a contoured or memory foam pillow that conforms to the shape of your head and neck for added support.

Body alignment

 Maintain proper body alignment while sleeping on your side. Maintain alignment of your head, neck, and spine. Avoid excessive bending or twisting of the spine. Use additional support, such as a rolled-up towel or small pillow, if needed, to fill any gaps and provide extra support.

Experiment with positions 

Try different variations of side sleeping positions to find the most comfortable one for you. This may include sleeping with your arms extended or tucked under the pillow. Adjust the height and placement of your pillow to find the position that keeps your head, neck, and spine aligned.

Mattress firmness

Choose a medium-firm mattress that provides enough support to keep your spine aligned while offering some cushioning for comfort. The bed should contour to your body's curves and distribute your weight evenly. Consider a pillow-top or memory foam mattress for additional pressure relief and contouring support.

Listen to your body

 Pay attention to any discomfort or pain while sleeping and adjust your position accordingly. Everyone's body is unique, so finding the side sleeping position that feels most comfortable and supportive for you is essential. Consult a healthcare professional for further evaluation if you experience persistent pain or discomfort.

 Dos for sleeping on your side 

Choose the right mattress and pillow when sideways resting 

Select a medium-firm mattress: 

Opt for a mattress that provides enough support to keep your spine aligned while offering some cushioning for comfort.

Consider your body weight and preferences:

 Individuals may have different preferences regarding mattress firmness, so choose one that suits your body weight and personal comfort.

Look for a pillow-top or memory foam mattress:

 These mattresses can provide additional pressure relief and contouring support, enhancing your comfort while sleeping on your side.

Choose a pillow that supports your neck: 

Use a pillow that keeps your head and neck aligned with your spine, ensuring proper support and reducing the risk of neck pain.

Supportive Pillow Between Knees for Sideways Resting

Place a pillow between your knees:

 This helps maintain proper spinal alignment by preventing your top leg from pulling your spine out of alignment.

Choose a pillow with adequate thickness

 The pillow should be thick enough to fill the gap between your knees and provide support but not so dense that it causes discomfort or strain on your hips.

Consider using a body pillow: 

A body pillow can provide additional support and help keep your entire body aligned while sleeping on your side.

Maintain proper posture : sideways sleeping

Keep your spine aligned

 Ensure that your head, neck, and spine are straight while sleeping on your side. Avoid excessive bending or twisting of the spine.

Avoid slouching or hunching

Maintain a neutral posture by keeping your shoulders relaxed and your chest open. Avoid rounding your shoulders or slumping forward.

Use additional support if needed:

 If you find it challenging to maintain proper posture while sleeping on your side, consider using additional support, such as a rolled-up towel or a small pillow, to fill any gaps and provide extra support.

Experiment with lateral sleeping positions

Try different variations

 Explore different side sleeping positions, such as sleeping with your arms extended or tucked under the pillow, to find the most comfortable position.

Adjust your pillow placement 

Experiment with the height and placement of your pillow to find the position that keeps your head and neck aligned with your spine.

Listen to your body 

Pay attention to any discomfort or pain and adjust your position accordingly. Everyone's body is unique, so find the side sleeping position that feels most comfortable and supportive.

Remember, these are general guidelines, and listening to your body and adjusting based on your comfort and needs is essential. Finding the right mattress, pillow, and side sleeping position can significantly enhance your sleep quality and overall well-being.

Don'ts for sleeping on your side 

Avoid sleeping on your side arm

Sleeping with your arm under your head or body can lead to discomfort, numbness, and potential nerve compression. It can also restrict blood flow to the arm. This position can cause tingling sensations, pain, and long-term nerve damage. It's best to keep your arms in a neutral position, either resting by your side or gently supported by a pillow.

Avoid Too High or Low Pillows Whilst sideways sleeping

Using a pillow that is too high or too low can disrupt the natural alignment of your neck and spine while sleeping on your side. If the pillow is too high, it can cause your neck to bend unnaturally, leading to neck pain and stiffness. If the pillow is too low, it can strain your neck muscles and cause discomfort.

Choose a pillow that allows your head to rest in a neutral position, aligning with your spine. It should provide adequate support without tilting your head too far up or down.

Don't Use Sagging Mattress as Side-Sleeping.

Sleeping on a sagging mattress can negatively impact your spinal alignment and overall comfort while sleeping on your side. A sagging mattress fails to provide proper support, causing your body to sink unevenly. This can lead to spine misalignment, resulting in back pain and discomfort.Consider investing in a new mattress or using a mattress topper to improve the support and firmness of your sleeping surface.

Avoid Painful Sleeping Positions.

It's essential to listen to your body and avoid sleeping in a position that causes discomfort or pain while sleeping on your side. If you experience discomfort in a particular side sleeping position, try adjusting your pillow height, changing the position of your arms, or experimenting with different variations of side sleeping. Pay attention to any pain or discomfort in your neck, shoulders, hips, or back. Adjust your position accordingly to alleviate pressure and promote better sleep quality.

Foods to Avoid Before Side-Sleeping 

When it comes to getting a good night's sleep, the food we eat before bedtime can significantly impact us. Here are some critical points on foods to avoid before sleeping:

Caffeine 

Avoid consuming caffeinated beverages or foods close to bedtime. The stimulant properties of caffeine may hinder your sleep and contribute to prolonged wakefulness. Familiar sources of caffeine include coffee, tea, energy drinks, chocolate, and some medications.

Spicy and fatty foods 

Spicy and fatty foods can cause indigestion, heartburn, and discomfort, making falling or staying asleep difficult. Avoid consuming foods high in spices, oils, or fats, such as spicy curries, greasy fast food, or heavy sauces.

Heavy meals

 Eating a large, heavy meal close to bedtime can lead to digestive issues and discomfort. It's best to have your main meal earlier in the evening and opt for a lighter snack if you're hungry before bed.

High Alcoholic Drinks 

While alcohol may initially make you feel drowsy, it can disrupt your sleep patterns and lead to poor-quality sleep. It can cause frequent awakenings, snoring, and even sleep apnea. Avoiding alcohol shortly before sleeping is recommended.

High-sugar foods 

Consuming foods high in sugar before bed can cause a spike in blood sugar levels, leading to energy crashes and difficulty falling asleep. Avoid sugary snacks, desserts, and sweetened beverages before bedtime.

Carbonated drinks

 Carbonated drinks, such as soda or sparkling water, can cause bloating and discomfort, making it harder to get comfortable and fall asleep.Make the switch to still water or herbal tea as a healthier alternative.

Acidic foods 

Acidic foods, such as citrus fruits or tomatoes, can cause acid reflux or heartburn, especially when lying down. Avoid consuming these foods close to bedtime to prevent discomfort and sleep disturbances.

High-protein foods 

While protein is essential, consuming high-protein foods before bed can be harder to digest and may cause discomfort. Opt for lighter protein sources, such as yoghurt or a small portion of lean meat, if you need a snack before bed.

Strategies to Manage Shift Work Sleep Disorder | Sideways resting

Consistent Sleep Schedule for Side Resting

Try to maintain a regular sleep schedule, even on your days off. This practice assists in aligning your body's internal timekeeper, resulting in better rest. Aim for the same bedtime and wake-up time daily, regardless of your work schedule.

Sleep-Friendly Environment for Lateral Repose

 Make your bedroom conducive to sleep by keeping it dark, quiet, and calm. Use blackout curtains or an eye mask to block out sunlight, earplugs or white noise machines to mask noise, and a fan or air conditioner to maintain a cool temperature.

Reduce Light for Sideways Slumbering

Exposure to bright light can interfere with your body's natural sleep-wake cycle. Minimise exposure to bright lights, incredibly blue light emitted by electronic devices, in the hours leading up to bedtime. Consider wearing blue-light-blocking glasses if you need to use electronic devices before bed.

Plan Naps Strategically : Sleeping sideways

 If you need to take naps to combat sleepiness. Plan them strategically.

Keep naps short (around 20-30 minutes) and schedule them during your break or before your shift starts. Avoid napping too close to bedtime, as it may make it harder to fall asleep at night.

Stay Active and Exercise 

Regular workouts can contribute to the regulation of your sleep-wake pattern, promoting more restful sleep. Use moderate-intensity exercise, such as walking or jogging, on your days off or before your shift. However, avoid exercising too close to bedtime, as it may energise you and make it harder to fall asleep.

Seek Support and Communication

 Talk to your employer about your sleep concerns and explore options for shift scheduling that may better align with your sleep needs. Communicate with your family and friends about your sleep schedule so they can support and respect your need for restful sleep.

Melatonin Supplements for Side Resting

Melatonin is responsible for managing sleep-wake cycles as a key hormone. Consult with a healthcare professional to determine if melatonin supplements may be appropriate for you to help adjust your sleep schedule.

Tips for Easy Side Slumbering Experience 

Body Pillow for Support As Sideling Relaxation

A body pillow can provide additional support and help maintain proper spinal alignment while sleeping on your side. Place the body pillow between your knees to keep your hips aligned and prevent your top leg from pulling your spine out of alignment. You can also hug the body pillow to support your upper arm and shoulder, reducing strain and promoting a more comfortable sleep.

 Mattress Topper for Added Comfort in Sideward Repose

If your mattress feels too firm or lacks cushioning, consider using a mattress topper to enhance comfort while sleeping on your side. A mattress topper can provide additional cushioning and pressure relief, reducing the risk of discomfort and promoting a more restful sleep. Look for a topper that offers a balance of softness and support, ensuring proper spinal alignment and relieving pressure points.

Practice relaxation techniques before bed

Engaging in relaxation techniques before bed can help promote better sleep and reduce muscle tension while sleeping on your side.To relax before sleeping, try engaging in deep breathing exercises, meditation, or gentle stretching routines. These techniques can help alleviate stress or muscle tension, allowing you to sleep more comfortably and peacefully. By incorporating these tips into your side sleeping routine, you can enhance your comfort, promote proper alignment, and improve the quality of your sleep. 

Conclusion 

In conclusion, sleeping on your side has numerous benefits, including improved spinal alignment, reduced snoring and sleep apnea, better digestion, enhanced circulation, and specific advantages for pregnant women and individuals with certain heart conditions. To ensure optimal comfort and support while side sleeping, use a supportive pillow, maintain proper body alignment and choose a medium-firm mattress. Avoid practices that cause discomfort or pain, establish a consistent sleep schedule, create a sleep-friendly environment, and consider melatonin supplements to manage shift work sleep disorder.