Disadvantages of Sleeping on Your Side

Though this position could provide many benefits, it’s not for everyone, especially those who use mattresses and pillows that make side sleeping uncomfortable. These disadvantages include:

– Pain in the shoulders and hips

Side sleeping on too-firm mattresses could increase pressure on the shoulders, hips, and knees. However, too-soft mattresses could cause the spine to go out of alignment and also cause pain.

– Pressure in the face

Those with sinus congestion and glaucoma may experience painful or uncomfortable pressure in their faces when they lie on their sides. In addition, it could worsen a tight or stiff jaw.

The Benefits and Disadvantages of Other Sleeping Positions

In the end, the best sleep position is the one that feels most comfortable for you. However, it’s worth thinking about how your sleep position might impact your body, both positively and negatively. You could start by sleeping on your left side and let your body naturally shift to the position it prefers. Sleeping on the right side also offers benefits, so don’t worry if it’s hard to adjust. Likewise, both back and stomach sleeping have their own advantages and drawbacks.

Sleeping on your back

Benefits

– It may help with:

Hip pain
Knee pain
Arthritis
Fibromyalgia
Sinus congestion
Bursitis

Tips:

Put a pillow under your knees to support the spine and lower back.
Spread the legs and arms out to reduce pressure on the joints.
Choose a pillow that offers good support for the neck, and avoid the ones that tilt your chin toward your chest.
Elevate the head with extra pillows or a wedge pillow to help reduce heartburn, headaches, and sinus buildups.

Sleeping on your stomach

Unfortunately for people who enjoy this position, experts warn against it. “If you are sleeping on your stomach and notice you are suffering back pain, there probably is a reason,” says Bill Fish, a certified sleep science coach. “Since the majority of the weight of the human body is around your center, that core pushes into the sleep surface further and basically puts strain on your spine in the wrong direction, causing back and neck pain.”

Still, here are some tips for those who can’t switch to their side:

Use a flat pillow or none at all.
Don’t tuck your arms under your pillow or head, since this could cause arm numbness or shoulder joint pain.
Alternate the sides of your head to avoid neck pain.
Don’t lift your leg to one side with a bent knee since this could worsen back issues.