How to Sleep on Your Side

Benefits of Sleeping on Your Side

• May help sleep apnea problems – Side sleeping is less restrictive on the airways, and with easier breathing, this may help manage snoring and obstructive sleep apnea (OSA) in some people.³ Conversely, OSA symptoms can increase if you sleep on your back.⁴ 
• Good for sleep during pregnancy – Back sleeping during pregnancy can lead to issues such as low blood pressure and poor circulation to the baby and heart.⁵ Plus, resting on your stomach can become uncomfortable as your belly grows. Using a body pillow or cushion between your legs when sleeping on your side might help you sleep more comfortably during your pregnancy.
• Better brain health – Studies show a relationship between sleeping on your back and dementia.⁶ This research also suggests that side sleeping is better for clearing out proteins in the brain during sleep compared to back sleeping, which may be better for your brain health as you age.
• May alleviate neck and back pain – Stomach sleepers put a strain on their bodies because they constantly place pressure on their lower back and neck. Many chiropractors warn against this posture because of this exact issue.⁷ Sleeping on your side can help with spine alignment, possibly relieving some of that back and neck pain.⁸

Potential Drawbacks of Side Sleeping

• Paresthesia – Otherwise known as when an area of your body “falls asleep,” paresthesia is when a body part is restricted from blood flow long enough to feel numbness, tingling, or burning.⁹ Some people experience this in the arm they sleep on at night. 
• Possible hip and shoulder pain – Sleeping on your side may cause your hips and shoulders to sink more into the mattress, possibly resulting in back, neck, and shoulder pain. When you lie on a narrower surface area of your body, you concentrate more pressure on a smaller portion, which can sometimes cause discomfort. 
• Can cause facial wrinkles – Squishing your face against the pillow can lead to wrinkles because of the prolonged pressure of your skin on a pillow.¹⁰ Plus, side sleeping can cause you to wake up with those pesky indentations on the side of your face.

Tips for Sleeping on Your Side

Using additional pillows can provide the extra support necessary to keep you from shifting around unconsciously at night. Tips like placing a pillow between your legs, employing a contoured pillow for neck support, or positioning your arms differently than usual could help you find relief with side sleeping.

As you get used to side sleeping, you can follow these steps to help train yourself.

How to Train Yourself to Sleep on Your Side

1. Try positioning pillows next to you, propping them to prevent you from reverting to your back or stomach. For example, a pillow under the arm may assist those who rest on their stomach, and a pillow behind the back should keep back sleepers in the lateral position. A body or pregnancy pillow may also come in handy if you usually move around a lot throughout the night.
2. When we have the space to move, we often take advantage. To prevent yourself from adjusting at night, try sleeping on a couch or a narrower surface for a few nights to force yourself not to turn. Our bodies should sense that there is not enough room to lay comfortably on the back or stomach.
3. For those happy to try a more radical approach, some people recommend taping or sewing a tennis ball (or any round object) to the front or back of their shirts to make it uncomfortable when turning over.

It’s common to fall asleep on your side but wake up in your old position. Keep trying— each time you find yourself lying somewhere other than your side, move back. Eventually, your body should adapt.

Which Side is Best to Sleep on? Left or Right?

Does the side you sleep on really make a difference?

Research says yes. Left-side sleepers experience less heartburn and acid reflux, and doctors recommend pregnant women lie on their left to increase blood flow and circulation.³

However, sleeping on the right side may be better for someone experiencing heart issues.¹¹

If you still have questions or concerns about which side is best, we recommend talking with your doctor. You may have other health issues not mentioned here that they can provide more guidance on as to which side you should sleep on. 

Can Side Sleeping Cause Shoulder Pain?

The downside is that side sleeping can cause shoulder pain for some. Plus, if your mattress or pillow is not offering enough pressure relief for your shoulder, you might feel especially unpleasant in the morning.

Related: Best Mattress for Shoulder Pain and Best Mattress for Neck Pain

In this case, try moving positions throughout the night to help distribute the strain between the shoulders. You can also try pulling your pillow down lower to reduce stress on your shoulder.

Also, make sure your pillow and mattress are best suited for you. For example, a mattress firmness that’s too rigid could give little to no cushioning for your shoulder, exacerbating pain in the area.

Different Ways to Sleep On Your Side

Side sleeping seems pretty straightforward, but there’s a plethora of ways you can modify this position to work for you. 

The Fetal Position

The fetal position is when side sleepers curl up in bed with their legs bent towards their heart or torso. Some people may experience pain in their hips from this position. However, you can often avoid this discomfort by placing a pillow between your knees.

The Log

The log position is just as it sounds — sleeping on your side with your arms straight down by your sides. This position could help those who struggle with sleep apnea or snoring, but those with arthritis may want to steer clear due to the strain on their joints.

The Yearner

The yearner position is similar to the fetal except this position stretches the arms out in front of the body. However, if you have arthritis, this pose might aggravate your condition.

Check out our picks for the best mattresses for arthritis.

The Pillow Hug

Pillow huggers often enjoy this posture because the cushion helps to prop their bodies up. This position could offer great comfort for those living with achy joints or weak bones, as the pillow can relieve additional pressure.

Best Pillow Position for Side Sleepers

Where you place your pillow can help make side sleeping more comfortable, especially if you’re new to it. The following are examples of where to put your pillow when you sleep. We encourage you to try each one out to see what feels best.

Read More: Best Pillows for Side Sleepers

Under the Head

Side sleepers need more support than back or stomach sleepers because of the pressure this position puts on their neck and head. With a higher, loftier cushion, your neck and head should be better supported, allowing for better spinal alignment and preventing the head from dipping too low. Ideally, you’ll want your spine to lie as straight as possible.

Under the Neck

A double contour pillow is an excellent way to ensure your head and neck are both adequately supported in the side position. These cushions slope subtly around your neck, lifting for a gentle cradle. Supporting the neck is important for people living with arthritis or scoliosis.

Between the Knees

Placing a pillow between your legs is a fantastic way to give your body the alignment it needs to sleep in a healthy posture. However, some people find fluffy pillows too thick for comfort, and a thinner cushion is often more comfortable.

Behind the Back

Tucking a pillow behind the back while side sleeping is an excellent way for back or stomach sleepers to train their bodies to sleep on their sides. When you’re not used to sleeping a certain way, forcing yourself into the habit can be challenging. The cushion should provide additional guidance during the night to prevent you from rolling over onto your back.

How to Choose a Mattress for Side Sleepers

• Pressure relief – As mentioned, sleeping on your side means most of your weight is concentrated across a narrow surface, which puts extra pressure on the hip and shoulder. For this reason, it’s important to get a bed with just enough sinkage and cushioning to cradle your pressure points. Look for memory foam and latex in the comfort layers since these materials are excellent for pressure relief.
• The right firmness – Beds with a medium to medium-firm may feel the best for most side sleepers as they typically provide a good balance of pressure relief and support. Based on our mattress firmness scale, this would be anything rated between a 5 and 6.5 out of 10. This range tends to work best for cradling the pressure points while ensuring the body is well-supported and aligned. That said, some petite side sleepers might like something a bit softer than this. 
• Make sure there’s a trial period – A good trial period is crucial to ensure your new mattress is comfortable for your body type and preferred sleeping position. Not every bed is good for side sleeping, and a trial period allows you to test it at home before committing to the purchase. The length of a sleep trial varies by company, but in general, we consider at least 90-100 nights to be good. Some brands offer even longer trials of 365 nights for those who need more time to decide.

Find our picks for the best mattresses for side sleepers here. 

How to Choose a Pillow for Side Sleepers

• Good head and neck support – Side sleepers need a supportive pillow that keeps their head and neck aligned with the rest of their body. You want your head nicely supported so that it doesn’t fall through the pillow, as this could cause neck pain. 
• The right loft – When it comes to pillow lofts, make sure the one you choose fills the gap between the mattress and your neck. A pillow loft of 3 to 5 inches typically works best for side sleepers. 
• Hypoallergenic – Having a hypoallergenic pillow can make all the difference if you’re a side sleeper with allergies because we typically come into contact with our pillow more in this position. For example, go for a hypoallergenic down alternative if you’re allergic to natural goose or duck feathers. 

Frequently Asked Questions

What’s the best mattress for side sleepers?

We recommend that side sleepers find a medium to medium-firm mattress. 

A firm mattress may not allow enough sinkage to relieve pressure in sensitive areas such as the shoulders and hips. On the flip side, a mattress that is too soft might not provide the proper support for those same areas, and excess sinkage can create discomfort too.

Generally speaking, those who sleep laterally prefer a softer mattress than people who rest on their back or stomach, so keep that in mind when shopping.

Check Out Our Guide: Best Mattresses For Side Sleepers

What’s the best pillow for side sleepers?

Side sleepers should benefit from a firm, thick pillow so that their neck stays aligned with their spine. Keep in mind that your head is pretty heavy, and if the pillow is too thin or soft (think feather pillows), your head might sink in too far, and you could wake up with an achy neck or back.

Memory foam pillows can be a good option. They provide support while also contouring the shape of your head and neck. If you want to rest your shoulder on the pillow, it may relieve some of that pressure too.

View Our Guide: Best Pillows for Side Sleepers

How can I sleep on my side without hurting my shoulder?

If you’re concerned about shoulder pain while side sleeping, we recommend the following tips:

• Optimize your bed space – A medium or medium-firm mattress is often the best for side sleepers as it offers the right amount of support and pressure relief, though some lighter-weight sleepers might want something softer. If you don’t have the budget for a new bed, you can purchase a mattress topper instead. Toppers adjust the feel of a mattress, and buying one is significantly cheaper than a brand-new bed.
• Shift sides – One of the best practices for side sleepers is changing sides. This way, one side isn’t experiencing all your body weight pressure all night and every night. 
• Place a pillow between the knees – Placing a pillow between your knees can prevent the knees and hips from collapsing. A pillow between the knees can also help create a better spine alignment.