For many people, side sleeping is just the natural way they drift off at night. But did you know that the side you sleep on can actually make a difference in your health? It’s true! While you should always aim for whatever position makes you feel comfortable, if you’re dealing with things like back pain, digestive issues, or even sleep apnea, switching up your sleeping position might be worth a shot. More specifically, you might want to start snoozing on your left side.

Here’s why.

The Surprising Health Benefits of Sleeping on Your Left Side

It’s not just an old wives’ tale—sleeping on your left side offers some real perks for your body. Let’s break it down:

1. Eases Back Pain

If you sleep on your stomach, chances are you’ve woken up with an aching back. That’s because lying face down puts a lot of pressure on your spine. On the flip side (pun intended), side sleeping—especially on the left—keeps your spine more aligned and can ease pressure in the lower back. So if back pain has been bugging you, this might help.

2. Reduces Snoring

If your partner has ever elbowed you in the ribs for snoring, this one’s for you. Lying on your back often causes your tongue and soft palate to slide back into your throat, partially blocking your airway. That’s a recipe for snoring, and it can be worse if you have sleep apnea. Sleeping on your side keeps the airway clearer, helping you (and your partner) get a quieter night’s sleep.

3. Supports Digestion

Ever wonder why your stomach feels off after lying down? Sleeping on your left side can actually aid digestion. Since your stomach sits on the left side of your body, lying on that side lets gravity help food move through your system. This can ease bloating, constipation, and even heartburn.

4. Boosts Brain Health

Here’s one benefit most people don’t think about—your brain clears out waste while you sleep! Sleeping on your side may help the brain’s glymphatic system (kind of like the lymphatic system but for your brain) get rid of harmful waste products more efficiently. Some research, mostly on animals so far, suggests this could lower the risk of neurological conditions like Alzheimer’s and Parkinson’s. More studies are needed, but the early findings are promising.

5. Improves Circulation During Pregnancy

For moms-to-be, sleeping on the left side is often recommended because it helps improve blood flow to the placenta. Better circulation means better oxygen and nutrients for the baby.

Tips for Training Yourself to Sleep on Your Side

Changing up your sleep habits isn’t always easy, but with a few simple tricks, you can train yourself to become a side sleeper:

• Invest in a Good Pillow and Mattress:
  Find a pillow that fits your shoulder and neck shape, and make sure it’s firm enough to support your head. A softer mattress can help take the pressure off your hips and shoulders when you’re lying on your side.

• Use Pillows for Support:
  Put a pillow between your knees to keep your hips aligned and ease lower back strain. Hugging a pillow can also give your upper arm something to rest on comfortably. Body pillows are a game-changer for staying in one spot through the night.
  If you find yourself rolling over, try sewing a tennis ball into the back of your pajama top—it’s an old trick, but it works!
  Another idea? Sleep on a couch for a while. They’re usually narrow, so they naturally encourage side sleeping.

The Drawbacks of Side Sleeping

While side sleeping has a lot of upsides, it’s not for everyone. Some people find that lying on their side puts too much pressure on their shoulders, hips, or knees—especially if the mattress is too firm. On the flip side, a mattress that’s too soft can cause your spine to fall out of alignment. Either way, discomfort can creep in.

Another potential downside? People with sinus issues or glaucoma may notice uncomfortable pressure in their face. It can also cause or worsen jaw tightness if you clench in your sleep.

What About Other Sleep Positions?

At the end of the day, the best sleep position is the one that helps you get quality rest. But if you’re curious about how different positions affect your health, here’s a quick rundown:

Sleeping on Your Back

Pros:

• Can help with hip, knee, and joint pain.

• Eases arthritis, fibromyalgia, and sinus congestion.

• Reduces bursitis discomfort.

Tips for back sleepers:

• Place a pillow under your knees to ease lower back pressure.

• Spread your arms and legs out to reduce joint strain.

• Choose a pillow that supports your neck without pushing your chin toward your chest.

• Elevate your head with extra pillows or a wedge to ease heartburn and sinus issues.

Sleeping on Your Stomach

This one’s tricky. Most experts warn against it, and here’s why:

When you sleep on your stomach, your body’s center (where most of your weight is) pushes down into the mattress. This can strain your spine in all the wrong ways, causing neck and back pain. According to sleep coach Bill Fish, “If you’re waking up with back pain, your stomach-sleeping habit might be the culprit.”

But if you just can’t give it up:

• Use a flat pillow—or skip it altogether.

• Avoid tucking your arms under your pillow, which can cause numbness.

• Switch up which side of your head you turn to, so you don’t strain your neck.

• Don’t bend one leg and twist your hips, which can make back pain worse.

Bottom Line

Sleep is personal. If you’re comfortable and pain-free, you’re probably doing something right. But if you’re dealing with aches, poor digestion, or snoring, give left-side sleeping a try. You might be surprised at how much of a difference it makes!