For many people, sleeping on your side is a very good choice, as long as the body stays well aligned: head, neck and back in one line. No single position suits everyone, but with the right pillow and mattress, the side position can truly rest you.
The benefits of side sleeping
When the spine stays in a natural position, sleeping on your side can rest the lower back and the joints. Quite a few people with lower-back discomfort feel more comfortable this way, especially with a pillow between the knees.
This position may also reduce snoring, because the airways often stay more open than when lying on your back. Some find it helpful for heartburn or bloating too, though that is not true for everyone. If you snore heavily or wake up feeling that your breathing stopped, talk to a doctor.
What to watch for
The first is the shoulder. The shoulder that presses into the mattress can come under pressure and bother you in the morning. A mattress that gives a little at the shoulder and hip but supports the lower back helps.
The second is the neck. The head should stay level with the spine, without tilting up or down. If you pull your chin toward your chest, the neck tires easily.
Pillow height matters a lot. The wider your shoulders, the higher a pillow you need to fill the gap between the shoulder and the head. If it is too low or too high, the neck tilts and tires.
And the body wants small changes during the night. It is normal to turn from side to side, or onto your back. You do not need to stay still in one position all night.
Left or right side?
You often hear that the left side is better for digestion, but there is no single right side for everyone. Choose the one where you feel most comfortable, and do not worry if you switch during the night.
Sleeping on your stomach is usually the most demanding for the spine. If you can, prefer your side or your back.
Which mattress suits
On your side, the shoulder and hip need a little room to sink in, while the lower back needs support. That is why a mattress between soft and firm usually suits. On every mattress page, firmness is shown on a 1–10 scale: up to 3.5 is soft, 4 medium-soft, 4.5–5 medium, 5.5–6 medium-firm and 6.5 and above firm. For side sleeping, look mainly at medium-soft and medium. If you are heavier or prefer a firmer feel, also try a medium-firm one and see how it supports you.
In pocket mattresses each spring works on its own, and the mattress is anatomical. It does need a bed frame with dense slats, though. Browse the mattresses, and if you do not know where to start, Sleep Match asks how you sleep and what you like and suggests mattresses.
Practical tips for side sleeping
- Choose a firm pillow, so your ears sit in line with your shoulders and your chin stays neutral.
- Put a pillow between your knees, especially if you feel your lower back. This way the hip and knee do not fall inward and the spine stays straighter.
- Bend your knees slightly toward your chest, to ease the pressure on your back.
- Keep your arms in front of you, under your face, so the shoulder does not hunch toward the neck.
In pregnancy, side sleeping is often the most comfortable position, but what suits you is for your doctor to judge. If pain in the shoulder, neck or lower back persists when you wake up, talk to a doctor again. The mattress is not always the answer.
In short
Side sleeping works best with a firm pillow, a pillow between the knees and a mattress of medium firmness. Start with small changes, such as the pillow height or the position of your arms, and notice how you wake up over the next days. Try ORION mattresses in person in one of the more than 200 stores where they are available.
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