2. Use pillows for support
Placing a pillow between your knees can help support your hips and lower back. Hugging a pillow can also provide a comfortable resting place for your upper arm. Body pillows are especially helpful for maintaining a side-sleeping position throughout the night.
Some people even sew a tennis ball onto the back of a shirt to prevent rolling onto their back while sleeping.
3. Try sleeping on a couch at first
Couches are often narrow, which naturally encourages side sleeping and can help you adjust to the position.
4. Disadvantages of Sleeping on Your Side
While side sleeping offers many benefits, it isn’t ideal for everyone, especially for those whose mattresses or pillows make the position uncomfortable. Possible drawbacks include:
5. Shoulder and hip pain
Sleeping on a mattress that is too firm can increase pressure on the shoulders, hips, and knees. On the other hand, a mattress that is too soft may cause the spine to fall out of alignment, leading to discomfort.
6. Facial pressure
People with sinus congestion or glaucoma may experience uncomfortable pressure in the face when sleeping on their side. This position may also worsen jaw tightness or stiffness.
Tips if Side Sleeping Isn’t Comfortable
For those who struggle to sleep on their side, consider these adjustments:
- Use a flat pillow or no pillow at all.
- Avoid tucking your arms under your pillow or head, as this can cause numbness or shoulder pain.
- Alternate which side your head rests on to prevent neck strain.
- Avoid lifting one leg with a bent knee, as this may worsen lower back issues.
