Side sleeping is a preferred position for many people, but few are aware of the health benefits it can offer. In fact, different sleeping positions can have distinct effects on the body, both good and bad. While it’s important to sleep in a way that feels most comfortable, some people may find that changing their sleeping position could alleviate common issues such as back pain, jaw pain, or digestive problems. Specifically, sleeping on the left side can offer several health advantages.

The Benefits of Sleeping on Your Left Side

1. Reduces Back Pain: Sleeping on your stomach can put pressure on your spine, often leading to back pain. In contrast, sleeping on your side helps keep the spine in a natural, straight position, reducing strain on the lower back.
2. Lessens Snoring: Sleeping on your back can cause the tongue and soft palate to collapse toward the back of your throat, which can partially block the airway and lead to snoring. For those with sleep apnea, this can be a significant issue. However, sleeping on your side keeps the airway clear and minimizes snoring.
3. Improves Digestion: Sleeping on the left side can aid digestion by allowing gravity to assist in the process. The stomach is located on the left side of the body, so lying in this position can help with symptoms like bloating, constipation, and heartburn.
4. Boosts Brain Health: The brain eliminates waste during sleep, and research suggests that side sleeping, in particular, helps the brain remove metabolic waste more efficiently by supporting the glymphatic system—a waste-clearing process similar to the lymphatic system but specific to the brain. This process may reduce the risk of brain diseases like Alzheimer’s and Parkinson’s, although more research on humans is needed to confirm these benefits.
5. Improves Blood Flow During Pregnancy: For expecting mothers, side sleeping is highly recommended as it helps maintain good circulation, ensuring proper blood flow to the placenta, which is crucial for the baby’s development.

How to Train Yourself to Sleep on Your Side

Training yourself to sleep on your side can take some time, but here are a few tips to make the transition easier:

• Choose the Right Pillow and Mattress: A good pillow that suits your collarbone structure and is firm enough to support your neck is essential. Additionally, a softer mattress can help prevent pressure from building in the shoulders and hips, making side sleeping more comfortable.
• Use Pillows for Support: Place a pillow between your knees to support your hips and lower back. You can also hug a pillow to keep your upper arm comfortable. Body pillows are a great investment to help you maintain your side sleeping position throughout the night.
• Use a Tennis Ball Trick: Sew a tennis ball onto the back of a shirt to prevent yourself from rolling onto your back while sleeping.
• Start on the Couch: If you’re having trouble adjusting, try sleeping on a narrow couch that only allows for side sleeping.

Downsides of Side Sleeping

While side sleeping has many benefits, it may not be for everyone. Those using mattresses or pillows that don’t provide adequate support might experience discomfort. Common downsides include:

• Shoulder and Hip Pain: Sleeping on a too-firm mattress can increase pressure on your shoulders, hips, and knees, while a mattress that’s too soft can throw your spine out of alignment, leading to pain.
• Facial Pressure: Side sleeping can cause discomfort for people with sinus congestion, glaucoma, or TMJ issues, as the pressure on the face may exacerbate these conditions.

Comparing Other Sleep Positions

While sleeping on your left side has many advantages, other sleep positions also have their pros and cons.

Sleeping on Your Back

Benefits: Sleeping on your back may help relieve hip pain, knee pain, arthritis, fibromyalgia, and sinus congestion. It also helps with bursitis and can provide support for those with lower back issues.

Tips: To support your lower back, place a pillow under your knees. Spread your arms and legs out to reduce joint pressure, and use a pillow that supports your neck without tilting your chin toward your chest.

Sleeping on Your Stomach

Downsides: Experts generally advise against sleeping on your stomach because it can strain your spine, leading to back and neck pain. As certified sleep science coach Bill Fish explains, the body’s weight centers around the core, and sleeping on your stomach can push your midsection into the sleep surface, causing misalignment in your spine.

Tips for Stomach Sleepers: If you find it impossible to switch from stomach sleeping, try using a flat pillow or none at all to minimize neck strain. Avoid tucking your arms under your pillow, as this can cause numbness and shoulder pain. Lastly, alternate which side of your head you rest on to prevent neck stiffness.

Conclusion

Ultimately, the best sleeping position is the one that feels most comfortable for you. However, if you’re experiencing specific symptoms like back pain or poor digestion, switching to sleeping on your left side could bring some relief. While the left side has its unique advantages, sleeping on your back or right side also offers benefits. Whatever your preferred sleep position, paying attention to how your body feels in the morning can guide you toward better rest and overall health.