How to Reap the Benefits of Side Sleeping

Guest Post by Julia Mitchell As the makers of the MindSpa, A/V Stim knows the importance of getting a good night’s sleep is hard to overstate. Diet and exercise get a lot of attention when it comes to the topic of living healthy, and rightfully so. But sleep is every bit as important as eating well and working out regularly, and quality sleep actually helps you to eat and exercise better. 

People who sleep well on a nightly basis enjoy tons of other benefits, including:

●      Reduced risk of heart disease and stroke

●      A stronger immune system

●      Better concentration and memory

●      Improved productivity

●      Less stress, anxiety and depression symptoms

Developing good sleep habits means more than just going to bed at a decent time, coming up with a pre-sleep routine, and setting the atmosphere in your bedroom. While all these things are important, one of the most critical aspects of getting a good night’s rest is the way your body is positioned as you sleep. Sleeping on your back is widely considered to be the healthiest all-around position, excluding special scenarios (e.g., if you're pregnant or have sleep apnea). However, sleeping on your side also comes with several benefits—as long as you do it the right way.

For all the side sleepers out there (and that’s most people), we offer a breakdown of the benefits, along with some practical tips to ensure you get the most out of your sleep:

Know the Benefits

When you sleep on your side correctly, you can enjoy several benefits, some of which are unique to the side position. Take brain health, for instance. Sleeping on your side can help your body get rid of interstitial waste in your brain, which can lower your chances of developing certain neurological diseases such as Parkinson’s and Alzheimer’s. It can also help to mitigate snoring and sleep apnea, because your tongue isn’t lying in your throat and blocking your airway (this could be as beneficial to your partner as it is to you). 

Perhaps the most impactful result of side-sleeping is that it fosters digestion and reduces acid reflux. Since your stomach is located on the left side of your abdomen, sleeping on your left side helps the stomach to process gastric acids and move them through the system more easily. The location of your stomach also plays a role in acid reflux; when you lay on your left side, gravity helps to keep acid reflux from escaping your stomach.

Understand How Mattresses can Cause Pain 

Getting a good mattress is not overrated. In fact, the condition and the type of mattress you sleep on can cause—or at least exacerbate—pain and inflammation in your body. For instance, if your mattress is too old, sags and/or has lumps, it can contribute to severe neck pain. If your mattress isn’t providing the support you need, it can be a factor in back pain. Moreover, mattresses that are too firm can lead to joint problems. 

Find the Right Kind of Mattress 

Finding a mattress that fits your body type and sleep style is paramount to getting a good night’s rest and reducing various kinds of pain. For side sleepers who deal with back pain, for instance, hybrid models with a soft or medium firmness level can go a long way in relieving that pain. This is due to the fact that moderate firmness provides targeted relief at your pressure points (the shoulders and hips). 

 On the other hand, heavier individuals with back pain typically benefit from innerspring mattresses. This is because innerspring mattresses are typically more firm, which means they help you to maintain adequate spinal alignment throughout the night. 

 Clean Your Mattress

While it might not have any bearing on your preferred sleeping position, a dirty mattress can contribute to poor sleep. Particularly when it comes to allergens, which get trapped in the mattress. Ideally, you should clean your mattress every six months to remove any dirt or debris. For a true deep clean, connect with furniture cleaning professionals who specifically offer mattress cleaning. Look for “professional furniture cleaning near me” to locate top-rated specialists, but also be sure to check out their websites or call to confirm they offer mattress cleaning. And don’t forget to ask about coupons!

 Sleep on Your Left Side 

 As previously mentioned, those who sleep on their left side will realize the most benefits. This is primarily because of anatomy. That is, think about your internal organs. When you sleep on your left side, less pressure is put on your stomach and digestive tract. This can help to mitigate acid reflux and heartburn and facilitate digestion. It is even beneficial during pregnancy, because it improves blood flow, maintains good kidney function, and sends more nutrients to the fetus.

 Get a Firm Pillow with Proper Loft 

 There’s more to pillows than meets the eye. Along with supporting your head and neck, the right kind of pillow will help your spine—from top to bottom—stay in the ideal position throughout the night. The last thing you want is a pillow that leaves your head bent down (talk about neck problems). However, you don’t want your head to be too elevated. Try to find a pillow with enough loft that your ear, shoulder and hip are aligned with one another.

 Finding the right pillow is worth shopping around and trying out different ones. As a starting point, remember that the size of your shoulders will determine the size of your pillow. That is, if you have thinner shoulders, you should use a thinner pillow. If you have larger shoulders, you need a thicker pillow, and so on. However, you should be able to easily move any quality pillow designed for side sleepers as you change positions. 

 Keep a Pillow Between Your Knees

 In order to sleep on your side the right way, you need more than just the pillow behind your head. Sleeping with a memory foam pillow between your knees helps to keep your hips and legs in proper alignment. It can also help alleviate back pain. If you move around in your sleep often, look for a knee pillow that comes with a strap to keep it in place.

 If you’re one of the many people who sleep on their side each night, you can enjoy several benefits if you do it the right way. Remember how important your mattress is for relieving pain, and if necessary, get a new mattress that meets your needs. Also, be sure to sleep on your left side, invest in the perfect pillow, and put an extra pillow between your knees. Implementing these little tips might just take your sleep habits to the next level. 

 Image via Unsplash

For an added dose of relaxation, invest in your own MindSpa to promote deep, restful sleep. Check out our shop today to buy your device!