Side sleeping is often recommended for pregnant women, people with heart failure, and those experiencing gastroesophageal reflux disease (GERD). However, this sleeping position has some drawbacks that individuals with neck and shoulder pain or glaucoma should be mindful of.
Benefits of side sleeping:
Back pain relief: Sleeping on your side can reduce pressure on your back. However, placing a pillow between your knees can further support your hips and lower back, minimizing discomfort.
Improved GERD symptoms: Sleeping on your left side at night can help reduce acid reflux. In this position, the stomach sits lower than the esophagus, which can help keep stomach acid from rising and causing heartburn. This position can also promote better digestion.
Reduced sleep apnea: Obstructive sleep apnea (OSA) occurs when the muscles in the upper airway relax, narrowing the airway and disrupting breathing. Side sleeping helps keep the airway open and can improve sleep quality.
Fewer pregnancy complications: For pregnant women, sleeping on the left side can increase blood flow to the heart, allowing better circulation to the fetus, uterus, and kidneys. It also reduces pressure on the liver.
Brain benefits: Compared to sleeping on your stomach or back, side sleeping may aid in clearing brain waste through the glymphatic system, potentially reducing the risk of Alzheimer's and other neurodegenerative diseases. The glymphatic system is a network responsible for removing metabolic waste products and harmful solutes from brain tissue.
Drawbacks of side sleeping:
Incorrect side sleeping without proper support can misalign the hips and lower back, exacerbating back pain. The lower eye can experience increased intraocular pressure compared to the upper eye if you consistently sleep on one side. Prolonged side sleeping can also put pressure on the shoulder, increasing the risk of rotator cuff tears.
To improve sleep quality when sleeping on your side, choose a pillow of appropriate height to prevent neck strain. A moderately soft pillow can help keep your head aligned with the rest of your spine. A medium-firm mattress is recommended for comfort and maintaining proper spinal alignment during sleep.
Good sleep hygiene is essential: limit exposure to electronic devices and blue light for an hour before bed. Avoid large meals and excessive fluids in the evening, as well as alcohol and smoking. Limit caffeinated beverages after 4 PM to avoid unnecessary wakefulness. A quiet, dimly lit, and clean bedroom promotes sound sleep.
Anh Chi (Very Well Health)
