All of us have a certain sleeping profile. We favor one position over another.
Some people prefer sleeping on their back. Others fall asleep faster if they lay on their stomach. But, most people are side sleepers.
The truth is, a lot of medical experts advice to consider side sleeping for its multiple benefits. It is considered one of the healthy sleeping positions.
If you happen to be pregnant or a snorer, sleeping on your side is perfect for you.
But of course, just because it is highly recommended does not mean it is without any disadvantages.
Here is a table of the pros and cons of sleeping on your side.
The Pros And Cons Of Side Sleeping In A Nutshell
|It lessens acid reflux and relieves heartburn.|
It boosts metabolism and digestion.
It stimulates the lymphatic drainage.
It improves overall circulation
|Arm numbness can occur due to the positioning of body.
It also presses againts the shoulder causing pain and discomfort.
This can cause wrinkles and sagging breasts.
Side sleeping may lull you to sleep. This is a good thing. However, some people have a hard time staying asleep. If the discomfort is keeping you tossing and turning at night, the quality of your sleep should be a cause of convern. You might need to reassess your sleeping position.
You do not have to give up side sleeping just yet. There are many ways we can remedy this problem.
How To Sleep On Your Side Properly
When you sleep on your side, it is best to keep your spine alignment in neutral position. A bent in the spine means it might be experiencing strain. Any irregular positioning of the spine can lead to pain, especially if you retain the position for a long period of time. This is likely to happen when you are sitting down or lying in bed.
Sleeping on your side might mean you need to look for a mattress that can provide support to the curved areas such as the waist and neck. The muscles on your back relaxes as you sleep. You need to maintain a good posture to provide protection on your back and other areas that need spinal alignment. Here are some helpful tips to make side sleeping more comfortable for you.
First, find the mattress suitable for your body.
This simple tip will improve your sleep quality in just the snap of the fingers. If you cannot afford to change your mattress just yet, a simple technique you can do is roll a small towel and use it to fill teh areas that are rounded such as the neck and the waist. This can help lessen the pain that can cause stress on the spine. When choosing a matress, also consider finding one that is light on the shoulders. Side sleeping is not that kind to the shoulder and hip areas. Most of the weight are pressed up on these points. So, the key to lessening side sleeping shoulder pain and hip discomfort is by looking for a supportive yet gentle foam.
Next, look for the right pillow.
More than just changing your mattress, you should also find the perfect pillow for your sleeping type. It may seem like it, but pillows do more than just support your head and neck. They also help keep your spine in the right position. Pillows should flatter your neck and avoid curving your head downwards or make it too elevated. As a guide, your hips should be in line with the shoudlers and the ears.
If you have broad shoulders, you might need a bigger pillow. A pillow that is either too flat or too high can lead to muscle strain. The perfect pillow should be abe to adjust to your needs. Be sure to test out your pillow.
Once you have found the perfect head pillow, add another pillow and prop it in between your knees.
A thinner pillow can help keep your spine aligned. The thing is without proper support, the upper leg can ruin spine alignment because it places your lower back and hips under stress. An easy way to stop this is to place a pillow in between your knees. This will eventually draw the knees a bit towards the chest. Do not place youself too closely when on fetal position. Over-rounding your back is bad form.
In the morning, first thing you should do in the morning is try some stretching exercises.
Morning stretches are helpful. Even if you are not a side sleeper, this is good advice. But, of course, side sleepers sleep in a curled up position. Constant stretching is required to lessen the tension from the position and increase your mood.
How To Make Side Sleeping More Comfortable
Which side is favorable: right or left?
As it turns out, this simple question actually matters because it affects your health. Side sleepers who favor their left side have decreased risk of acid reflux, reducing symptoms of heartburn. Pregnant women are also suggested to flip over to this side because it helps in improving blood flow.
How to sleep on side without hurting your shoulder?
Side sleeping can hurt your shoulders because of the damage it does to the rotator cuff. A secret method to minimize pain on either left or right shoulder is to use three pillows: One to provide neck support, a thin pillow in between the knees, and another one in front of the stomach.
A mattress that can hug the natural curvatures of the body while maintaining a gentle feel on the pressure points can reduce the discomfort along this region.
How to sleep on your side without hurting your arm?
When shoulders fall a little forward than the usual angle, the nerves in the area, from the neck all the way to your hands, experience pressure and compression. This lead to the tingling, weakness, and numbness that might be disrupting your precious sleep regularly.
If you are curious about how to sleep on your side without your arm falling asleep, the technique lies in keeping your shoulders more open. This can be achieved by using a leg pillow that extends to your arms. Not only is this favorable to your physical alignment, but having something to cuddle will certainly have you sleeping like a baby. The leg pillow should be made of harm foam to be able to retain shape. It is to be used vertically with the base reaching on the mattress. Your arm on top should be able to rest properly and comfortably on the pillow.
Side sleeping is beneficial to a lot of people because of its many health advantages. Those who are experiencing constant neck and back pain, have problematic sleep apnea, currently pregnant, or just plain loud snorers will find it a more fitting sleep position than others. Just be sure to provide your spine the support and gentleness it needs to avoid injury or pain on these areas.