What Side Should You Sleep On Best Sleeping Position - Sleep Guides (2023)

Table Of Content

Benefits of Sleeping On Your Side

Which Side Is Best to Sleep On?

(Video) Check Out These 2 Tips For Side Sleeping! #shorts

Drawbacks of sleeping on your side

How To Change Your Sleeping Position



If you have ever gone through a sleep article, you must have seen sleeping on your back has always been celebrated. However, research shows that side sleeping is more common in older adults. And even if you sleep on the back, you may end up sleeping on the side. But are there any benefits to side sleeping? If yes, what side should you sleep on? In today’s article, Sleep Guides India will tell you everything you must know about side sleeping and how to sleep on your side. Read ahead!

Benefits of Sleeping On Your Side

If you are thinking of switching your sleep position, side sleeping may be just right for you because of all its benefits. Here’s a rundown of all the advantages.

Back pain relief

You must have seen memes about how back pain becomes a constant as you get older. But the solution is to switch your sleep position. Sleeping on your side is known to be beneficial here. You can also place a pillow between your knees for more comfort.

(Video) Mayo Clinic Minute - What's the best sleeping position?

Reduced risk of snoring and sleep apnea

If you are a snorer, you tend to snore more when you are on your back. Therefore, sleeping on your side can be beneficial for someone suffering from sleep apnea or who tends to snore a lot.

Improved gut health

Did you know? Your body position can influence your digestion. When you lie on your back, you may feel gaseous. Here, sleeping on the side can do you good.

Improved brain health

Your brain is an amazing organ. It helps get rid of waste throughout the day and night. And your sleep position can help accelerate the waste removal process, and here, side sleeping can be beneficial.

Healthier pregnancy

For pregnant women, side sleeping is the best position as it makes it easier for the heart to pump blood throughout the body. It also helps prevent too much pressure from the belly.

Which Side Is Best to Sleep On?

If you were wondering if sleeping on your side is bad, you now know that it can be beneficial. However, what side are you supposed to sleep on? Is it better to sleep on left or right side? Take a look.

During Pregnancy

What side should you sleep on when pregnant? The left is the recommended side. Sleeping on the left enhances the blood flow to the heart, fetus, uterus, and kidneys. However, if you face discomfort, just switch to the right for some time and then sleep on your left again.

If You Experience Heartburn

Heartburn episodes tend to last longer and frequently occur when you sleep on your right. So, which side is better to sleep on? Sleeping on your left can be beneficial.

If You Have Heart Failure

Studies show that people suffering from heart failure should opt for sleeping on right side. Sleeping on the left negatively affects how the heart functions, and sleeping on the back can pressure the lungs.

Drawbacks of sleeping on your side

With advantages comes a set of disadvantages you must be aware of. One main drawback of sleeping on left side or right side is shoulder pain. This occurs because the shoulder you are lying on can collapse into the matter and cause neck pain due to the misalignment.

Tips for Side Sleeping

Some of the tips that you can use while lying on left side or right to make things more comfortable are;

Medium-Firm Mattress

When it comes to a mattress, from soft to firm, people have varied tastes. However, it is recommended that a medium-firm mattress can be suitable for side-sleepers as it can reduce pain.

Now, when the mattress is too soft, the heavier parts of the body tend to sink and cause spine and neck misalignment. However, when the mattress is too firm, it can dig into your shoulders and cause aches and pains.

Get A Pillow Suitable For Side Sleepers

(Video) Best Sleep Position? Back Pain, Snoring, Sleep Apnea

When sleeping on your side, it is essential to maintain the neck and spine alignment. Hence, you can always use a suitable pillow to help you with the same. For instance, a feather pillow may not be the best choice, and a latex pillow can be ideal.

Maintain A Symmetry

Maintaining a proper symmetry where your neck and spine are aligned as you sleep ensures you wake up without any problems.

  • You can use a firm pillow between your knees if you sleep on the side. This is helpful because it prevents the upper leg from moving the spine out of alignment.
  • A pillow also helps reduce stress on the hips and lower back.
  • Now, make sure you pull your knees slightly towards your chest.
  • You can also use a small pillow or a rolled-up towel to help support the spine.

How To Change Your Sleeping Position

If you are willing to change your sleeping position to experience the benefits of side sleeping, take a look at the tips below.

Place a Pillow Next To You

One of the simple things you can do is to place a pillow on your side to ensure when you roll over on the back or the stomach, it acts as an obstruction to help you stay on the side.

Attach a Tennis Ball To Your Shirt

If you are a back sleeper, you can sew a couple of tennis balls on the back of your shirt as it will prevent you from sleeping on your back. And if you are a stomach sleeper, sew them in the front.

Switch Up Your Pillow

You can always use a medium-firm pillow to perfectly support the neck by elevating it slightly and maintaining the spine’s alignment.

Add a Mattress Topper

As a side sleeper, you need a mattress that’s just right and not too firm. However, if your mattress is too firm, you can always use a mattress topper. This can be inexpensive and also offer the firmness for a comfortable sleep.


Sleeping on your side can have several health benefits and be ideal for pregnant women. However, if you are not a side sleeper, start slow. You can change your sleep position during your naps and once you get used to that, making the switch becomes easier.


Is sleeping on your left side good for your heart?

Yes, sleeping on the left side can be great for your heart and elevate blood flow. However, sleeping on the right is suggested for people suffering from heart failure. But you can speak with your doctor for the right advice.

(Video) How to Sleep On Your Side Properly | PILLOWS!

What is the healthiest sleeping position?

Sleeping on your back and side can be healthy for you. When you sleep on the back, it protects the spine and provides relief from any hip or knee pain so you wake up feeling fresh. Again, side sleeping can help combat heartburn and is ideal for pregnant women.

What side is unhealthy to sleep on?

It is usually believed that sleeping on your left side can offer the most health benefits. However, you can sleep on either side if you suffer from sleep apnea or chronic back pain.

What side of the bed do most females sleep on?

As per research, women prefer to sleep on the left side rather than the right.

What sleeping position is linked to dementia?

(Video) Proper Sleep Posture for Overall Wellness | Access Health

In one study with 165 participants, it was found that sleeping in a supine position for more than two hours per night increased the risk of dementia by four times. The supine position is sleeping on your back. Here, sleeping on the side can be beneficial as it keeps you sharp and boosts brain power.


Which side is more beneficial to sleep on? ›

Sleeping on your left side is thought to have the most benefits to your overall health. Still, either side can offer benefits in terms of sleep apnea and chronic lower back pain relief. You don't have to stick with one side the entire night. Feel free to start on your left side and see how your body feels.

Why is sleeping on the left better than the right? ›

If you are a side sleeper, you should consider sleeping on the left side. It alleviates acid reflux and heartburn, boosts digestion, stimulates the drainage of toxins from your lymph nodes, improves circulation, and helps your brain filter out waste.

What is the correct direction to sleep? ›

According to ancient traditions like vastu shastra, the best direction to sleep in is toward the south. This theory is also supported by some recent research . This means that when you lie in bed, your head is pointed south , and your feet are pointed north.

Which side is better to sleep on if you are a side sleeper? ›

Sleeping on your left side is recommended for side sleepers. This helps digestion and reduces heartburn. This happens because gastric fluids stay below the esophagus, which makes it more comfortable to sleep. Pregnant women, in general, are encouraged to sleep on their left side.

What happens when you sleep on your left side? ›

Researchers theorize that if we lie on the left side, the stomach and its gastric juices remain lower than the esophagus while we sleep. Boosts brain health. Our minds may benefit from side sleeping because we have gunk there, too.

Which side of the bed should a man sleep? ›

The husband should be on the right side of the bed, and the wife should be on the left. If you get up multiple times every night, then you should improve your sleeping environment.

Why shouldn't you sleep on the right side of your body? ›

Positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea, Salas says. Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says.

What side should I sleep on to release gas? ›

Sleeping on your left side lets gravity do some of the digesting work for you, which can reduce stomach problems. When you're feeling bloated or gassy, often it's simply a matter of having too much poop in your system (again, sorry to use all these scientific terms).

Which is the best direction to sleep east or west? ›

East is the best direction for sleeping as it improves memory and concentration levels. Thus it is also recommended for students. It is also important to align the bed in the kids' room facing towards the east direction to encourage their healthy growth. The planet also rotates from west to east.

Is it OK to sleep west to east? ›

Let's talk about the other two directions- east and west today. According to Vastu Shastra, sleeping in the east direction is good, while you should never sleep with head in the west direction. Sleeping in the east direction is considered good for health. The reason being the sun.

What happens when you sleep with your head facing west? ›

Sleeping in the west direction, with the head facing toward the west, is not a good idea since it causes unrest and interferes with a night's unbroken sleep. In general, sleeping in the West is not a good idea, although this may not apply to everyone. The west is thought to be a successful direction.

Why is it painful to sleep on my left side? ›

Sleeping on your side may be better for sleep apnea, but you may find that it hurts your spine. If you're dealing with a heart condition, you may want to avoid sleeping on your left side. It's thought that sleeping on this side may reposition your heart in your chest and change its electrical activity.

Should side sleepers use a pillow? ›

If you sleep on your side, you need a pillow that keeps your shoulder, neck and head in a neutral, comfortable position. For many side sleepers that means a different type of pillow from those meant for back or stomach sleeping.

Does sleeping on one side affect your face? ›

Sleeping on your side night after night can create a flattening effect on one side of the face. This pressure can deplete the collagen and elastin unevenly, creating more fine lines and wrinkles on the side you sleep on, as well as a volume deficit.

What side do you lay on if your blood pressure is high? ›

Sleeping on the left side is the best sleeping position for hypertension because it relieves blood pressure on blood vessels that return blood to the heart.

When should I start sleeping on my left side? ›

According to a report published by The Lancet, it's safest for you and your baby to sleep on your side by the 28-week mark, as it helps you both get the blood flow you need.

What do married couples do in bed? ›

Bedtime couple intimate activities include cuddling, massaging, kissing, and making love. Sleeping habits are also essential for couples, and couples should lie down together whenever possible.

Why do men prefer right side of bed? ›

Some listeners claim that they choose the right side as a way to "protect" their significant other. When sleeping, they choose the side that is closest to the door. In the event of a home invasion, the man would be able to put himself between his partner and the attacker.

Why do guys fall asleep after they come? ›

There are many hormonal changes that occur with orgasm and some of these changes may offer an explanation for why men fall asleep. After orgasm, both men and women release the chemicals oxytocin, prolactin, gamma amino butyric acid (GABA), and endorphins. Each of these contributes to that roll-over-and-snore feeling.

What is the best position to fall asleep fast? ›

Avoid sleeping with your arms higher than your shoulders (for example, by putting them under your pillow). It constricts your nerves and your veins. Your arms can be numb, and the weight is heavy on your shoulders, which makes getting up harder. Finally, sleeping on your back is technically the best way to sleep.

What is the best sleeping position for blood flow to the brain? ›

As a result, side sleeping is the best way to sleep for your brain. According to research, the brain's glymphatic system is almost completely dormant during the day and most active while you sleep. While a person sleeps, the canals that form their brain's glymphatic system increase by around 60%.

Should my shoulders be on my pillow? ›

The pillow for your head should support your head, the natural curve of your neck, and your shoulders. Sleeping on your stomach can create stress on the back because the spine can be put out of position.

Should you put a pillow under your legs when sleeping on your side? ›

Side Sleepers

A knee pillow placed between the legs can reduce hip movement while also holding the spine in a straight position. Side sleeping is often recommended for certain stages of pregnancy and for people with back pain, and using a knee pillow can help these sleepers stay comfortable at night.

How many pillows should you sleep on? ›

According to sleep experts, you should sleep with only one pillow under your head, however, preference and sleeping position often take the lead when it comes to considerations for the ideal number of pillows. Read on to learn why we recommend sleeping with a high-quality single pillow.

What gets rid of bloating immediately? ›

The following quick tips may help people to get rid of a bloated belly quickly:
  • Go for a walk. ...
  • Try yoga poses. ...
  • Use peppermint capsules. ...
  • Try gas relief capsules. ...
  • Try abdominal massage. ...
  • Use essential oils. ...
  • Take a warm bath, soaking, and relaxing.

Why do I sleep with one leg bent up? ›

You May Feel Unstable in Bed

For those of us that move around a lot in our sleep, have to sleep on a slight incline, or share the bed with a heavier partner, having one leg bent up can act as an anchor to help with weight distribution and stop us from migrating around the bed.

What position is best to push out gas? ›

What position should I lie in to relieve gas? Your side. Lying on your side with your knees bent can help to relieve trapped gas. If you don't feel relief after a few minutes, pull your knees closer to your chest or try alternating between straight legs and bent knees.

Is North West a good side to sleep? ›

Bedroom as per Vastu. Avoid having bedrooms in the North-East and South-East corners of the house. A bedroom in North-East gives loss of wealth, obstruction in all works, delay in marriage of daughter, when parents sleep in North-East, they become very easy to influence.

What happens if you sleep facing east? ›

Sleeping with your head pointing east is a boon for any academic pursuits. It boosts memory, increases concentration, and promotes meditative sleep, resulting in good health. East is recommended for scholars, teachers, and those looking for fresh career opportunities or promotions.

Is it OK to sleep with head pointing to South West? ›

Southwest Beneficial Sleeping Direction

The southwest is a good Vastu Shastra direction when you sleep with your head pointed in this direction. The southwest brings a calming effect to your body and is a good restive sleep position.

Why do females sleep with a pillow in between their legs? ›

A leg pillow can keep your hips from twisting in the night. It can keep your knees neatly stacked on top of each other, preventing awkward spine curvature. This supports the natural alignment of your spine and reduces strain on your hips as you move in your sleep.

Why do I fart all night long? ›

This muscle is more relaxed during sleep, and it controls whether or not gas present in the large intestine is released. This muscle also spontaneously relaxes multiple times per hour in the morning. As a result, passing gas overnight or in the morning is common.

What organ is under the left rib? ›

The spleen is a fist-sized organ found in the upper left side of your abdomen, next to your stomach and behind your left ribs. It's an important part of your immune system but you can survive without it.

What is the most comfortable pillow in the world? ›

Top Picks Overview
  • Best Overall: Saatva Latex Pillow.
  • Best Value: Quince Premium Down Pillow.
  • Most Comfortable: Brooklinen Down Pillow.
  • Best Luxury: Cozy Earth Silk Pillow.
  • Best for Neck Pain: Layla Kapok Pillow.
  • Best for Side Sleepers: Eli & Elm Cotton Side-Sleeper Pillow.
  • Best Neck Support: Luxome LAYR Customizable Pillow.

What are the side sleepers problems? ›

Side sleeping can cause or exacerbate shoulder and neck pain, and contribute to muscle imbalance. Therefore, side sleepers need to be aware of their neck and shoulder alignment to avoid waking up with body aches. This article explains how to get the most out of side-sleeping while avoiding serious injury.

What pillow do chiropractors recommend? ›

Chiropractors often recommend pillows made from memory foam or latex. These materials mold to your body and provide gentle support. You may also want to consider a pillow with a built-in neck roll. This can help keep your spine aligned while you sleep.

Is it bad to sleep on the same side every night? ›

Sleeping on your side

Sleeping on the same side every night causes stiffness and an imbalance in your alignment. It also suspends the middle part of your body, contributing to further imbalance in your spine.

What happens when you sleep on the right side of your face? ›

When you sleep on your side, you put tremendous pressure on one side. It flattens the cheekbone and triggers wrinkles on the side because of all the friction and pressure. Also, if you have applied any skincare product, the product might spread on the pillow and not get absorbed by your skin.

Does sleeping on one side affect your jaw? ›

Sleeping on the stomach or side can push the jaw back towards the skull or to the side, depending on the head position of the sleeper. This increased pressure on the jaw can intensify symptoms. Additionally, turning the head to the side while sleeping may create tension that makes TMJ worse.

Is laying on your left side good for your heart? ›

Sleep on your right side to protect your heart

Sleeping on the left side isn't a problem if you don't have underlying heart issues. But for people with congestive heart failure and other heart issues, it can cause discomfort and even breathing difficulties.

Does laying on left side help gas? ›

What position should I lie in to relieve gas? Your side. Lying on your side with your knees bent can help to relieve trapped gas. If you don't feel relief after a few minutes, pull your knees closer to your chest or try alternating between straight legs and bent knees.

Why can't I sleep on my left side? ›

There's some evidence that sleeping on your left side may shift your heart and disrupt your heart's electrical current. Also, many people with heart failure report having trouble breathing in this position. Sleeping on your back can worsen sleep apnea and snoring.


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