Researchers believe this system may play a role in clearing metabolic waste that accumulates during the day. While these findings are promising, more human research is needed before firm conclusions can be made about sleeping position and long-term brain health.
5. May Promote Healthy Blood Flow During Pregnancy
Healthcare providers often recommend that many pregnant women sleep on their left side, particularly during later pregnancy.
This position may help:
- Improve circulation
- Reduce pressure on major blood vessels
- Support healthy blood flow to the uterus and placenta
Pregnant individuals should always follow the guidance of their healthcare provider regarding the most appropriate sleeping position.
Tips for Learning to Sleep on Your Left Side
Changing sleeping habits takes time, but a few simple adjustments may help.
Choose the Right Pillow
A supportive pillow should:
- Keep your neck aligned with your spine
- Fill the space between your shoulder and head
- Feel supportive without being overly firm
Use Pillows for Extra Support
Adding pillows can improve comfort by:
- Placing one between the knees
- Hugging a pillow to support the upper arm
- Using a body pillow to help maintain side sleeping
Some people even place a pillow behind their back to discourage rolling onto their back during the night.
Start Gradually
Instead of trying to stay on your left side all night immediately, simply begin each night in that position.
Many people naturally change positions during sleep, and that’s perfectly normal.
Possible Drawbacks of Side Sleeping
Although side sleeping works well for many people, it isn’t ideal for everyone.
Potential downsides include:
Shoulder or Hip Pressure
If your mattress is too firm, pressure can build around the shoulders and hips.
If it’s too soft, your spine may lose proper alignment.
Finding the right mattress balance is important.
Facial Pressure
Some people with sinus congestion may notice increased facial pressure when lying on one side.
Others may experience temporary jaw discomfort if they have existing jaw tension.
Other Sleeping Positions
Sleeping on Your Back
Back sleeping may be helpful for some people experiencing:
- Hip discomfort
- Knee discomfort
- Certain forms of arthritis
- Nasal congestion
Helpful tips include:
- Place a pillow beneath the knees.
- Use a supportive neck pillow.
- Elevate the head slightly if occasional reflux is a concern.
Sleeping on Your Stomach
Many sleep specialists recommend limiting stomach sleeping because it may place additional strain on the neck and lower back.
If you find it difficult to change positions:
