Side Sleeping: How to Sleep Better and Wake Up Refreshed
Obtaining a pleasant night's sleep is essential for overall health and well-being. The position in which you sleep plays a significant role in the quality of sleep you get. While some prefer sleeping on their backs or stomachs, others find it more comfortable to sleep on their sides.
If you are a side sleeper, read on to learn about the pros and cons of sleeping on your side and how to sleep better in this position. Several ways exist to promote your sleep quality, from getting a bed rest pillow to adjusting your sleeping position.
Pros of Sleeping on Your Side
Sleeping on your side has several benefits, making it popular among many. First, it helps reduce snoring by keeping the airways open and preventing the tongue from blocking the air passage. Aside from that, it lessens the likelihood of acid reflux, especially if you sleep on your left side, as it keeps the stomach below the esophagus, preventing stomach acid from flowing back up.
People who suffer from constant back pain can also take advantage of sleeping on their side, particularly in the fetal position, which can alleviate pressure on the spine and provide relief. Furthermore, it can improve digestion by allowing food to move more easily through the digestive tract.
Cons of Sleeping on Your Side
While side sleeping has its benefits, it also has its drawbacks. One common problem is shoulder and hip pain, especially if you sleep on one side all night. This pain can be due to the pressure on the joints and muscles, causing discomfort and stiffness. Additionally, side sleeping can cause wrinkles on your face and chest as your skin is pressed against the pillow.
How to Sleep Better on Your Side
- Invest in a good bed rest pillow. A bed rest pillow supports your back, neck, and arms, making it easier to sleep on your side. It also helps reduce shoulder pain and numbness.
- Use a firm mattress. A firm mattress provides better support for your spine, reducing the risk of back pain. Avoid soft mattresses, which can cause your body to sink in and create pressure points.
- Use a comfortable pillow. Pick a pillow that conforms to your sleeping position. If you sleep on your side, choose a thick pillow to align your head and neck with your spine. This helps prevent neck pain and discomfort.
- Experiment with unique positions. If you experience shoulder pain or numbness while sleeping on your side, change your position. Try sleeping with your arms by your sides or hugging a pillow.
- Practice good sleep hygiene. Adequate sleep hygiene concerns a sleep-conducive environment and a regular sleep schedule. Another thing you can do is limit screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep.
Final Thoughts
Sleeping on your side has become increasingly popular as it alleviates snoring and improves breathing. However, it's important to remember that proper alignment and support are crucial for a comfortable sleep.
Experiment with bed rest pillow types, positions, and sleep hygiene practices to find the best. If you continue to experience discomfort, it is worth consulting with a healthcare professional to rule out any underlying conditions or issues.
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