Potential benefits of side sleeping
1. May reduce snoring and improve breathing
Side sleeping can help keep the airway more open compared with lying flat on your back. This may reduce snoring for some people and may be recommended for some individuals with sleep-related breathing problems.
2. May help with acid reflux
For many people with heartburn or reflux, sleeping on the left side may reduce symptoms because of the position of the stomach and oesophagus. Results vary between individuals.
3. May support healthy spinal alignment
With the right pillow and mattress support, side sleeping can help maintain a more natural curve of the spine.
Helpful tips:
- Use a pillow that keeps your neck level with your spine.
- Place a pillow between your knees to reduce strain on the hips and lower back.
4. May be beneficial during pregnancy
Side sleeping—especially on the left side—is often recommended during later pregnancy because it may improve comfort and circulation. Pregnant people should follow advice from their healthcare professional.
Possible downsides of side sleeping
Shoulder and arm discomfort
The shoulder you sleep on bears pressure, which may cause:
- Shoulder soreness.
- Arm numbness or tingling.
- Pressure-related discomfort.
Hip or joint pressure
Side sleeping can increase pressure on:
- Hips.
- Knees.
- Shoulders.
A supportive mattress and proper pillow placement can help.
Facial pressure and skin concerns
Pressing your face into a pillow may contribute to:
- Temporary sleep lines.
- Skin irritation in some people.
(These lines are not the same as permanent wrinkles caused by ageing and sun exposure.)
Left side vs right side sleeping
Left side:
- May help some people with reflux.
- Often recommended during pregnancy.
Right side:
- Comfortable for many people and may be perfectly fine.
- Some people with certain heart or reflux conditions may prefer another position based on medical advice.
