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Side sleeping is the go-to position of many people. However they may not be aware that this comes with certain health benefits. In fact, different sleeping positions could lead to different results in the body, for good and bad. In general, people should sleep however they find themselves most comfortable. Still, if they are experiencing symptoms like back pain, jaw pain, poor digestion, and more, they may want to consider changing their bed positioning. To be more specific, they may want to consider sleeping on their left side.\n

The Benefits of Sleeping on Your Left Side\n

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Source: Shutterstock\n

Reduce back pain\u00a0\u2013 Sleeping on the stomach could pressure the spine and cause aching. Side sleeping keeps the spine in a naturally straight position and reduces the pressure in the lower back.\u00a0\u00a0Reduce snoring\u00a0\u2013 Sleeping on the back causes the tongue and soft palate to slide backward and partially cover the airway, causing increased snoring. It\u2019s also a common occurrence for people with sleep apnea. But side-sleeping keeps the tongue forward and the airway clear.\u00a0\u00a0Improve digestion\u00a0\u2013 Sleeping on the left side, in particular, could ease some gastrointestinal symptoms like bloating, constipation, and heartburn. The stomach is on the left side of the body, so lying on that side allows gravity to aid the digestion process.\n

It may help with brain health. Many people are unaware that the brain eliminates waste during slumber. Studies indicate that side sleeping helps the brain clear metabolic waste more effectively by supporting the glymphatic system, which is similar to our lymphatic system, but in our central nervous system. This may help reduce the risk of Alzheimer\u2019s Parkinson\u2019s, and other brain diseases, according to animal studies. More research is needed on humans to expand on these concepts further.\u00a0Improves blood flow \u2013 Good circulation is crucial during pregnancy to allow blood to flow to the placenta. This is why it\u2019s recommended that expecting women sleep in this position.\n

How to Train Yourself to Sleep on Your Side\n

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Source: Shutterstock\n

Choose a good pillow and mattress\u00a0\n

Find a pillow well-suited to your collarbone structure.\u00a0Ensure the pillow is firm enough to support the neck.\u00a0Mattresses must often be softer to prevent pressure from building in the shoulders and hips.\n

Use pillows as barriers and supports\n

Put a pillow between your knees to support your hips and lower back\u00a0You can also hug a pillow to comfortably rest your upper arm.\u00a0\u00a0Invest in body pillows to maintain your position.\u00a0Sew a tennis ball onto the back of a shirt to prevent yourself from rolling over.\n

Sleep on the couch at first\n

Couches are often narrow and only have room for side sleeping anyway.\u00a0Disadvantages of Sleeping on Your Side\u00a0\n

Source: Shutterstock Although this position could provide many benefits, it\u2019s not for everyone, especially those who use mattresses and pillows that make side sleeping uncomfortable. These disadvantages include: Pain in the shoulders and hips Side sleeping on too-firm mattresses could increase pressure on the shoulders, hips, and knees. However, too-soft mattresses could cause the spine to go out of alignment and also cause pain. Pressure in the face\n

People with sinus congestion and glaucoma may experience painful or uncomfortable pressure in their faces when they lie on their sides. Additionally, it could worsen a tight or stiff jaw.\n

The Benefits and Disadvantages of Other Sleeping Positions\n

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Source: Shutterstock\n

Ultimately, people should sleep in any way they feel most comfortable. But it\u2019s important to consider how your sleep position could affect your body, for better or worse. You could also begin your nights on your left side and allow your body to assume whatever position it prefers. Also, sleeping on the right side also comes with benefits, so don\u2019t stress about trying to retrain yourself if it\u2019s not coming easily. Similarly, there are pros and cons to sleeping on the back and stomach.\n

Sleeping on your back\n

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Source: Shutterstock\n

Benefits \u2013 It may help with:\n

Hip pain\u00a0Knee pain\u00a0Arthritis\u00a0Fibromyalgia\u00a0Sinus congestion\u00a0Bursitis\n

Tips:\n

Place a pillow under your knees to support the spine and lower back. Spread the legs and arms out to reduce pressure on the joints. Choose a pillow that offers good support for the neck, and avoid the ones that tilt your chin toward your chest. Elevate the head with extra pillows or a wedge pillow to help reduce heartburn, headaches, and sinus buildups.\n

Sleeping on your stomach\n

Source: Shutterstock\n

Unfortunately for those who enjoy this position, experts warn against it.\u00a0\u201cIf you are sleeping on your stomach and notice you are suffering back pain, there probably is a reason,\u201d says Bill Fish, a certified sleep science coach. \u201cSince the majority of the weight of the human body is around your center, that core pushes into the sleep surface further and basically puts strain on your spine in the wrong direction, causing back and neck pain.\u201d\n

Still, here are some tips for those who can\u2019t switch to their side:\u00a0\n

Source: Shutterstock\n

Use a flat pillow or none at all. Don\u2019t tuck your arms under your pillow or head, since this could cause arm numbness or shoulder joint pain.\u00a0\u00a0Alternate the sides of your head to avoid neck pain. Don\u2019t lift your leg to one side with a bent knee since this could worsen back issues.\n","protected":false},"excerpt":{"rendered":"

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