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Side Sleepers Guide to Improve Sleep Quality

July 21, 2022 by The Sleep Company

The majority of people choose to sleep on their sides. According to a poll, 74% of Indians sleep on their sides. In fact, research shows that side sleeping can have a variety of positive effects on health, from reduced snoring to better joint health. On the other side, bad posture can put stress on your muscles, leaving you sore in the morning.

We bring you this in-depth guide that will help you to improve your sleep quality by learning about side sleeping techniques. By sleeping on your side, you can improve your overall sleep hygiene and reduce the symptoms of back pain. Read further to know the advantages of sleeping on your side, how to improve your posture, and even the finest mattress and pillow to give you even better sleep.

The Advantages Of Side Sleeping

You may improve your health in a number of ways by sleeping on your side every night. Here is what you can anticipate, regardless of whether you are a frequent side sleeper or attempting to switch to a different sleeping position.

1. Spine Alignment 

One of your body’s most delicate parts is your back. Back discomfort that is strained or damaged might make it difficult to get a decent night’s sleep. You spend around 8 hours a night sleeping, so how you sleep and the mattress you have might affect how pain-free your back feels when you wake up. The majority of people also find using an orthopedic mattress for back pain helpful while sleeping on their side. 

Put a cushion between your knees if you have back pain and prefer to sleep on your side. Your knees, hips, pelvis, and spine will stay in alignment if you sleep on your side with a cushion between your legs acting as a bolster. Choosing pillows for side sleepers may be as easy as looking for something with a stuffed density that can be adjusted. The cushion will be able to conform to the curve of your body as a result. You can easily buy pillow online that provides enough support for your neck and back.

2. strengthens muscles

In addition to supporting your spine, lying on your side can ease discomfort in particular muscles and joints. People with chronic & long-term illnesses who sleep on their sides also benefit from this practice. 

To assist your vertebrae loosen up and support the soft discs that serve as your spine’s cushions, curl up on your side into the fetal position. As you sleep, your muscles will relax as this tension is released.

3. Enhances mental health

According to recent studies, sleeping on the side improves cognitive performance. It relates to the way the brain eliminates poisons. Your brain cells spread apart as you sleep, allowing fluid to easily pass through and remove poisons that may collect over the day.

The likelihood of acquiring brain conditions like Alzheimer’s can rise as these waste compounds accumulate. Side sleeping may more efficiently eliminate brain junk, hence enhancing cognitive health, according to research.

4. Stop snoring

Even while snoring is rather normal, it may still be very irritating and even harmful to your health. In addition, a snoring partner might make it impossible to get a decent night’s sleep. The most effective posture for snorers to open up their airways is to sleep on their side.

The tongue doesn’t sink into the back of the throat while you sleep on your side. When you can’t breathe fast via your mouth and nose, you snore. Your breathing pattern might be considerably affected by how you are lying in bed.

To improve the quality of your sleep, sleep on your side with your head elevated by at least 4 inches. This will make it simpler for your jaw and tongue to glide forward.

5. Pregnancy

Numerous physiological changes affect pregnant women, and it might be difficult to get good sleep as the baby grows. Because of this, it is recommended that pregnant women sleep on their left side for comfort and greatest blood flow.

Which side is preferable: the left or the right?

As we’ve already discussed, there are times when sleeping on your left side is preferable to your right. The left side will be more helpful, for instance, if you are pregnant or have heartburn.

Despite this, a lot of people shift and toss in their sleep from side to side. Sleep quality can be impacted by tossing and turning, and you can even wake up in discomfort as a result. Try sleeping with a body pillow if you want to keep your body to one side. Body pillows can be beneficial for side sleepers since they function as a bolster, keeping you in place and preventing movement.

The Best Mattress for side sleepers

Regardless of your preferred sleeping pattern, getting the most comfortable mattress is crucial. For those who prefer to sleep on their sides, a mattress that conforms to the body and eases pressure spots is essential. Smart Ortho Hybrid mattress works best for side sleepers.

If you’re planning to buy mattress online, then choose the medium firm mattress that can provide an ideal blend of comfort and support and offers a calming sensation that is comparable to a hug.

Smart Hybrid mattress combines the SmartGRID Technology with the extra stability of coils. Some side sleepers prefer medium-firm hybrids over stand-alone memory foam mattresses because they offer an ideal balance of comfort and support. While back sleepers may adapt to a variety of mattress types, stomach sleepers benefit more from firm mattresses.

Better edge support is one of the main advantages of a hybrid mattress. So you can prevent the edge of the bed from drooping and creating discomfort if you tend to sleep on your side and are close to the edge of the bed.

Side Sleeping Positions: Different Styles

Fetal Position: When you embrace your legs and roll up into a ball, you are in the fetal position. The majority of side sleepers favour it. In this posture, be aware of your shoulders, and make sure your neck is supported by the proper cushion.

The Log: When you’re in the log, your legs are often straight and placed on top of one another. It might be challenging to stay in this posture all night. Place a cushion between your knees to help alignment and prevent lower back strain.

The Hugger: The hugger is a side sleeping posture when you sleep hugging a pillow or another person. Your arm might experience some relief if you raise it. For ultimate comfort, think about cuddling a body pillow.

Conclusion

The way you feel when you wake up might significantly change depending on how you slept. There are several techniques for side sleepers to enhance posture and lessen physical discomfort.

You can notice a significant change in how you feel when you get up by paying attention to how you sleep. There are several strategies for side sleepers to enhance their posture and lessen physical discomfort. So, don’t worry side sleepers because we’ve always got your back! https://thesleepcompany.in/

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