A significant number of individuals like to sleep on their sides. However, it is possible that they are unaware of the fact that this comes with a number of health benefits. In point of fact, different sleeping postures can perhaps result in diverse outcomes for the body, both positive and negative. In a general sense, individuals should sleep in whichever manner they discover to be the most comfortable for them. On the other hand, if they are having symptoms such as back discomfort, jaw pain, poor digestion, and other similar experiences, they might want to think about adjusting the position of their bed. Specifically, they should think about sleeping on their left side. This is something they should examine.
Pain in the back can be alleviated by sleeping on one’s stomach, which can put pressure on the spine and produce discomfort. Sleeping on one’s side forces the spine to remain in its natural position, which in turn lowers the amount of pressure that is placed on the lower back.
If you sleep on your back, your tongue and soft palate will slide backward, partially covering the airway. This will result in greater snoring. Sleeping on your stomach will prevent this from happening. Additionally, it is a regular occurrence for individuals who suffer from sleep apnoea. Side sleeping, on the other hand, brings the tongue forward and maintains a clean airway.
In particular, sleeping on the left side may help alleviate some gastrointestinal problems such as bloating, constipation, and heartburn. This is because sleeping on the left side improves digestion. Due to the fact that the stomach is located on the left side of the body, resting on that side encourages gravity to assist in the process of digestion.
This may be beneficial to the health of the brain. A great number of individuals are not aware that the brain gets rid of waste while it is sleeping. The glymphatic system, which is comparable to our lymphatic system but is located in our central nervous system, is supported by side sleeping, according to studies. This helps the brain eliminate metabolic waste more effectively, which in turn helps the brain function more efficiently.
According to research conducted on animals, this may help minimise the risk of developing Alzheimer’s disease, Parkinson’s disease, and other brain illnesses. There is a need for additional research on human subjects in order to expand on these ideas further. 2 [2]
Enhances blood flow – Maintaining a healthy circulation is essential during pregnancy in order to ensure that blood is able to reach the placenta. Because of this, it is recommended that women who are pregnant spend their nights in this position.
The Step-by-Step Guide to Learning How to Sleep on Your Side
Pick out a comfortable mattress and pillow.
Try to get a pillow that is a good fit for the structure of your collarbone.
Check to see if the pillow is firm enough to provide support for the neck.
For the purpose of preventing pressure from building up in the shoulders and hips, mattresses are typically made to be softer.
Pillows can be used as both barriers and supports.
In order to provide support for your hips and lower back, place a pillow in between your knees.
If you want to rest your upper arm in a comfortable position, you can alternatively hug a pillow.
You should purchase body cushions so that you can keep your position.
By stitching a tennis ball onto the back of a shirt, you may prevent yourself from rolling over as you sleep.
In the beginning, you should sleep on the couch.
Couches are often somewhat narrow, and the only way they can accommodate sleeping is on the side.
The Drawbacks of Sleeping on Your Side to Consider
However, despite the fact that this position has the potential to offer numerous advantages, it is not suitable for everyone, particularly those who use mattresses and pillows that make sleeping on their side uncomfortable. Among these drawbacks are the following:
The discomfort in the hips and shoulders
If you sleep on your side on a mattress that is excessively firm, you may experience increased pressure on your shoulders, hips, and knees. Mattresses that are overly soft, on the other hand, have the potential to pull the spine out of alignment, which can result in discomfort.
A force exerted on the face
For those who suffer from sinus congestion and glaucoma, lying on their sides may cause them to experience pressure in their faces that is either painful or uncomfortable. In addition, it may make a jaw that is already tight or stiff even worse.
Comparing the Advantages and Disadvantages of Different Positions to Sleep Positions
It is ultimately up to individuals to sleep in whatever manner makes them feel the most comfortable. However, it is essential to take into consideration the potential effects that your sleeping posture may have on your body, whether those effects are positive or negative. In addition, you might start your nights by lying on your left side and let your body to take whichever posture it finds most comfortable. It is not necessary to worry about retraining yourself to sleep on the right side if you are having difficulty doing so. There are benefits associated with sleeping on the right side. Similarly, there are advantages and disadvantages associated with sleeping on one’s stomach or back.
Relying on your back to sleep
Advantages – It might be helpful with:
Ache in the hips
Pain in the knees
arthritic pain
Fibromyalgia (also known as)
Blockage of the sinuses
Advice About Bursitis:
In order to provide support for the spine and lower back, position a pillow under your knees.
The legs and arms should be spread apart in order to alleviate pressure on the joints.
Make sure to select a pillow that provides adequate support for the neck, and steer clear of those that can cause your chin to be tilted towards your chest.
In order to alleviate symptoms such as heartburn, migraines, and sinus buildups, elevating the head with more pillows or a wedge pillow can be helpful.
Resting your head on your stomach
Those who take pleasure in this position are, unfortunately, cautioned against doing so by professionals. According to Bill Fish, a qualified sleep science coach, “If you are sleeping on your stomach and notice that you are suffering from back pain, there is probably a reason for that.” “Because the majority of the weight of the human body is concentrated around your core, that core pushes into the surface of your sleep even further. This basically puts strain on your spine in the wrong direction, which results in pain in your back and neck.”
Nevertheless, the following advice is for those individuals who are unable to take their side:
Use a pillow that is flat, or use none at all.
It is important to avoid tucking your arms under your head or pillow because doing so may result in numbness in your arms or pain in your shoulder joints.
You can prevent neck pain by switching between the two sides of your head.
Since this could make your back problems even worse, you should avoid lifting your leg to one side while your knee is bent. [3]:
