Ergonomics for Side Sleepers: how to get the best night’s rest on your side

Deepankar Dass
5 min readSep 16, 2021
Ergonomics for side sleepers / Side sleepers: how to get the best night’s rest on your side

“ Side- sleeping has been deemed as an old-fashioned, unhip way for people who have back or other health problems. This article will show you different ways that can help make things more comfortable and convenient during those long nights!”

Yes, you read that correctly. Side sleepers have been known for their better digestion and circulation because they are giving themselves an extra night’s rest by patting out pesky snores with ease! The side-sleeping habit can be good not only on nights when we need to catch up on our ZZZs but also in other areas like fitness where it is believed this position increases blood flow throughout the body as well provides relief from back pain or arthritis symptoms due to its proximity of lying flat against one’s chest while laying completely relaxed so gravity helps pull fluids into cells more efficiently than ever before without having any impact whatsoever.

Not sleeping in a Side-lying position can be challenging for many different reasons. You might experience more acid reflux and heartburn, as well as aches and pains from head to toe if you do not know how to sleep smarter or have trouble getting quality slumber time in a side-sleeping position!

A few simple tips will help ensure that your next night’s restful oblivion is just what the doctor ordered:

The right mattress firmness is a game-changer for many people. There’s no shame in being unsure of which one you should get, but don’t worry! We got your back with our guide. Sleeping on your side is great for reducing shoulder pain and arm discomfort, but if you have a mattress that doesn’t allow enough space to pitch yourself backward or sideway into this position comfortably then it may be time to get an upgrade.

As a side sleeper, I know that sometimes the best way to relieve pressure on your back is by sticking something in between your knees. There are a few things that will help you sleep better as an adult.

One of the most important ones is to get yourself a comfortable pillow for your bed. “First off I recommend pillows which provide extra support under the head so it doesn’t lean too far forward in between wakefulness,” says Dr David M Brigham Jr., Professor Medicine Harvard Medical School at Boston Memorial Sloan Kettering Cancer Center. The right pillow can make all the difference in your side sleeping experience. The ideal position for a person who sleeps on their stomach or back is one that has soft corners and supports both head & neck, allowing you to fall asleep quickly with no pressure points at C2-C7 levels of spinal alignment (or 1 through 5).

The firmness should also vary depending upon what type this body part happens to be supporting because different parts like shoulders demand very different types of necessities when seeking rest from long hours upright!

Sleeping on your left side will make you healthier in more ways than one. It is proven to place the heart, lungs, and kidneys at a better angle for optimum function.

The answer is yes! Sleeping with everything placed correctly can bring about many benefits such as increasing efficiency by 30% or decreasing pain levels by up 25%.

Align your head with the rest of you by using a pillow that is both firm and responsive. Acid reflux sufferers often elevate their upper body while also raising it higher than the stomach, but this will leave them with an uncomfortable crick in the neck when they wake up tomorrow morning! A better solution for relief from acid indigestion symptoms can be found by investing money into pillows rather than elevating yourself at all times; these types provide support where needed without over-stretching muscles or causing more pain.

Stretching is important for anyone who deals with pain during the day from sleeping on their side. If you’re like me, then a few moments of stretching in-between work can make all the difference when dealing with an old injury or tight muscles throughout your body! I recommend trying some simple stretches early before starting up again at full speed as they will help reduce discomfort caused by stress through increased blood flow and improved movement which invites fresh air into those joints we often ignore because it’s too much effort — but these moves only need about 10 minutes total so don’t worry if this doesn’t sound possible just yet; gradually working towards them one minute per week should have positive results over time.

Speaking of arms, one of the favorite positions of many side sleepers is the classic “arm under pillow” position. Sleeping on your arm can cause pain and numbness in the arm, plus it could misalign your head from where it should be aligned with the spine resulting in further discomfort.

Hopefully, these tips will help your situation! What other sleeping positions do you find yourself in? Let me know by commenting below!”



Deepankar Dass

Physio turned Dr.Ergo — Husband of a loving wife, a father, an Ergonomic Consultant & an Author.