Sleeping well plays an essential role in a happy, healthy life. The rest that you get each night is far more than just something you need to be less tired—getting the right amount of sleep is also essential for mental clarity, less stress, and increased quality of life.
Sleeping posture makes a huge difference in your lower back alignment when you sleep and your hips, arms, and shoulders. If you sleep in an uncomfortable position, it might put added pressure on certain parts of your body.
If you are a side sleeper and are looking for pressure relief, SONU’s Sleep System is your first step to the best sleep of your life, but besides that, let's learn more about how side sleepers can fall asleep with a few expert tips.
Why Is Sleep Important?
To add to the list of sleep’s many benefits, a night of deep rest is even essential for a fully functional immune system. On the other hand, your body is far more susceptible to viruses and infection due to lack of sleep. In addition, sleep deprivation can make you fatigued, make it hard to concentrate, provoke mood swings, and even make you more forgetful. You need sleep.
Sleep helps your body repair itself, reduces stress, supports blood flow, helps your digestive system, improves your memory, and even can help you maintain normal body weight.
An adult needs at least seven hours of sleep a night to function optimally, and that sleep needs to include some ultra-restful rapid-eye-movement (REM) cycles throughout the night.
Everyone has a favorite way to lie down and sleep at night. If you’re a side sleeper, keep reading. Below is a must-read guide on falling asleep comfortably, choosing the right mattress, and more.
What Are the Most Common Sleeping Positions?
There are several different sleep positions, including back sleeping, side sleeping, and stomach sleeping. Some people find that a specific sleeping position suits them best, while others swap out their position from night to night.
There are pros and cons to every sleeping position, and some positions are better for certain people than others. Factors like health conditions, body type, and even your mattress can make a particular position better or worse.
Whether you’re committed to a certain sleeping position or looking to change the way you rest, it’s worth knowing what all of the different positions look like.
Back Sleeping
This position can be the most naturally supportive for your joints. If you add a pillow behind your knees, you might find some much-needed relief from aches and pains. In addition, propping your feet up above your heart for an augmented back sleeping position is popular among sufferers of edema.
While some people swear by back sleeping, others find this position uncomfortable or even painful. Individuals who deal with sleep apnea and some people with back pain typically avoid sleeping on their backs.
Left-Side Sleeper
Sleeping on your left side may be the most comfortable position for you if you’re a snorer or suffer from sleep apnea. However, this position is most comfortable when you keep your spine straight throughout the night.
The best way to keep your spine aligned throughout the night while sleeping on your side is with the SONU Sleep System. It’s the side-sleepers dream thanks to its built-in support channel, which provides relief from pressure on your arms, spine, back, neck, and upper torso.
However, even with the magic the SONU system works, there is one significant drawback of left-side sleeping. While sleeping on your left side, your lungs gravitate to the left, which can put pressure on your heart. If you already deal with heart issues, you might want to try sleeping in a different position.
Right-Side Sleeper
Right-side sleeping has all of the same benefits – and potential drawbacks – as left-side sleeping. However, most people have no issues sleeping on either their left or right side. To avoid any discomfort that you might encounter while side-sleeping on a typical mattress, opt for the SONU mattress instead.
Stomach Sleeper
Stomach sleeping is the least popular position among adults. While some find it comfortable, prolonged stomach sleeping can cause neck and back pain. This position can also make it difficult to breathe.
The difficulties that come with stomach sleeping primarily come from the shifting of weight onto your lungs. Nevertheless, some people find it psychologically comforting to sleep on their bellies and tuck their arms in with their heads turned to the side for breathing.
Advantages of Side Sleeping
Your body naturally shifts into a comfortable position when you get into bed to sleep. You probably choose your sleeping position by force of habit at this point, but that doesn’t mean it’s too late to make a change.
If you’re not a side sleeper already, the benefits of this sleeping position listed below might convince you to switch.
Below are some key benefits associated with side sleeping.
Side Sleeping and Sleep Apnea
Sleep apnea causes you to randomly stop and restart breathing while asleep. Breathing normally while you sleep will help you feel rested when you get up, but sleep apnea can sabotage your breathing while you rest.
A common condition, sleep apnea, is commonly diagnosed in men. Factors like weight and stress can increase your risk of developing the condition. The disruption of breathing caused by sleep apnea occurs when your airways become obstructed while you sleep.
The most common sign of sleep apnea is frequent snoring for many people. Sleeping on your side can help you manage your snoring and, in turn, keep sleep apnea symptoms in check. The side sleeping position helps keep your airways open, allowing you to breathe better and snore less.
Side Sleeping, Acid Reflux, and Heartburn
If you frequently deal with acid reflux or heartburn, side sleeping may help. Opting for the left side of your body over the right might provide you with more relief.
Neck and Back Pain
Sleeping on your side on a high-quality mattress can be a game-changer when it comes to neck and back pain. If you frequently deal with pain in these areas, it may signify that you need a better mattress or a pillow that supports your neck.
SONU’s Top Pillow offers maximum malleability and venting material to both support your neck while making it so you’re always on the cool side of the pillow. Now that’s science at work.
The Only Drawback of Side Sleeping
The only drawback of side sleeping is that you can end up in pain in the morning if you do not have the proper pillow, or if you’re sleeping on a flat, outdated mattress.
Your shoulders need to be even and your spine straight to keep your body in the optimal position and reduce the risk of soreness.
But don’t worry, that’s what Sonu’s Comfort Channel is for — immerse your arms, align your spine, and relieve pressure. Side sleeping has never been so restful!
How To Choose a Mattress for Side Sleeping
If you sleep on your side, you’ll need a mattress that supports the following key areas:
- Your neck can ache in the morning if your mattress doesn’t provide enough cushioning and support in the upper torso area.
- Bearing the weight of your neck and head can feel uncomfortable throughout the night if your mattress is too firm or soft.
- Your spine can suffer undue stress if you don’t have enough support to balance your upper and lower body.
If you’re looking for optimal support for all of these parts of your body while you rest, look no further than — you guessed it — the SONU Sleep System.
The most innovative mattress on the market is a premium blend of memory foam, high resilience foam, and Serene foam used to craft a bed with a built-in support system for the areas that bear the most weight and pressure while you sleep; plus, this revolutionary mattress even comes with multiple layers of supportive pillows to prevent neck pain and give your upper torso the support it needs.
Speaking of pillows…
How To Choose a Pillow for Side Sleeping
Choosing the right pillow makes the side sleeping experience as restful as possible.
Side sleepers should never use old, flat pillows that don’t provide the necessary support for the neck and head. The perfect pillow for any side sleeper is thick and able to hold its shape throughout the night. While some people prefer adjustable pillows, latex pillows, memory foam pillows, firm pillows, or even body pillows, there are other options of pillows to choose from.
Your mattress should already support your neck, but a pillow guarantees that you’re comfortable while sleeping on your side.
The SONU Top Pillow has a heavier fill than most pillows, which means it can retain its shape while bearing the full weight of your neck and head. In addition, the pillow features ultra-ventilated cooling material to keep you comfortable all night long.
Tips for Falling Asleep Comfortably
Now that we have looked at sleep positions, mattresses, and pillows, we need to delve into the best ways to fall asleep.
While everyone is different and there is no right or wrong way to get the rest you need; we highly recommend trying these tips to fall asleep quickly and comfortably.
Make a Routine
A sleep routine is necessary for your body to know when to wind down and get ready for a good night’s rest. Setting a bedtime to stick to is the first step. Your body will naturally get tired as it learns when it is time to turn in for the night. Aim to get in bed around the same time every night.
By creating a bedtime routine, you’re teaching your body when it is time for sleep. This level of predictability and routine makes a big difference for your natural circadian rhythm, signaling to your body and mind that it’s time to start getting tired.
Darkness
Your body naturally knows that you are supposed to be wake up when it's light outside. The opposite is true for darkness.
Your body naturally responds to the dark by releasing melatonin, which signals your mind to calm down and get ready for sleep. To take advantage of your body’s natural response to darkness, try making your sleep environment as dark and peaceful as possible.
Start by shutting off all electronic devices. Put the cell phone away, turn the TV off, and set any e-books down. The blue light that emanates from these devices can disrupt your circadian rhythm and impact your sleep quality.
If you wake up during the night, do not pick up a device to just “take a look” at something or check notifications. Unnecessary screen time late at night will start your brain working, and it will be hard to power down and go back to sleep.
With the right amounts of calm and darkness, your body understands that it is time to sleep and relax. Keeping your bedroom dark and peaceful will train your body to stay asleep – or go right back to sleep if you wake up in the middle of the night.
Get Moving
Exercise is an essential part of a healthy lifestyle, and it’s also vital for a good night’s sleep. In contrast, being sedentary is harmful to your health and sleep quality. Even just 30 minutes of light exercise a day will make a difference in your sleep habits, health, and attitude.
If you move your body during the day, you use more physical energy. Your body needs this energy expenditure to maintain its natural circadian rhythm. It understands that the routine building up to going to bed at night is the wind-down. If no energy is expended during the day via exercise, it is tough for your body to separate the daytime from the nighttime.
Read
Your parents might have read you a bedtime story when you were a child. The purpose of this ritual was to relax you before “lights-out.” Unsurprisingly, reading before bed is just as calming and relaxing for adults as it is for kids.
Reading a book before bed can take you away from the burdens on your mind from the previous day. The only rule here is that the book your choose cannot be emotionally energizing.
Nothing stressful or too wild is ideal for nighttime reading. Choosing peaceful reading material for bedtime prepares your mind to rest instead of focusing on the stresses of life – and an engaging plot.
Limit Your Caffeine
Caffeine is a stimulant, which means it’s the last thing you need at bedtime. A solid rule of thumb is to cut off your caffeine intake about four hours before you go to bed, if not by noon. If you are highly affected by caffeine, stopping your consumption earlier – or maybe completely – may be a better idea.
Even if you can fall asleep after drinking caffeinated beverages, the effects of the stimulant can disrupt your rest. Stick to caffeine-free options later in the day whenever possible, and try limiting your overall caffeine intake if you can.
Food Intake
Eating before bed isn’t always advisable. To give your body enough time to digest, you may want to cut off your eating a few hours before you go to bed. The main reason to avoid excess calories before bed is simple: A big meal cannot be digested quickly while you’re in a sleeping position.
When you give yourself time to process the food you have eaten, your sleep will not be affected by a meal or a snack.
Adjust the Room Temperature
Being too hot or too cold can significantly impact your ability to sleep through the night. When your body is uncomfortable in either extreme, you will become restless or even unable to stay asleep.
The ideal sleep temperature is 60-67 degrees. If you stay within this range, your body will be in the ideal environment for peaceful sleep.
Side Sleeping With the SONU Sleep Experience
The tips listed above are simple, practical methods that anyone can use – side sleeper or not. Everyone needs a dark, peaceful environment, limited stimulants, relaxation, and exercise to get a good night’s sleep, so try implementing these tips into your nightly routine, regardless of your sleeping position.
When you consider how many issues you can encounter due to low-quality sleep and an uncomfortable mattress, it’s easy to see why resting well each night is so important for your physical and mental well-being.
If you’re a side sleeper and want to take rest and rejuvenation to the next level, the SONU Sleep System is for you. It’s the perfect mattress for anyone who wants to get the best sleep of their life, side sleepers, back sleepers, and even stomach sleepers alike.
Sources:
Sleep apnea - Symptoms and causes | Mayo Clinic
The Best Temperature for Sleep: Advice & Tips | Sleep Foundation
