What happens to your body position when you sleep on your side? What are some of the problems with a side sleeping position? If side sleeping is so bad, should I consider switching sleep positions? There are many sleep positions. It certainly doesn't hurt to try other sleep positions, but odds are if you're a side sleeper then that is the position that feels most natural to you. In that case, you may not benefit by switching to another sleep position: it won't feel natural and therefore it may be harder to get to sleep and stay asleep in the new position. Each sleep position has its own set of pros and cons - there is no 'perfect' sleep position. Some people have to sleep on their side Whether or not you have much choice about sleeping on your side, the good news is that there is a lot you can do to ensure your mattress delivers the high quality of sleep you are seeking. Overall, the best choice you could make is a latex mattress, because it is a solid block of luxurious foam which allows a 'sinking in' while still offering good support for the spine.
Other tips for side sleepers Neck support is important. A good pillow for a side sleeper should be firm enough to give good support to the head and not let it sink down too much. A dense and supportive pillow is best, and it also needs to be thick enough that the head remains level with the spine. A latex pillow is an ideal choice to fulfil these requirements. Additionally, you'll love the extra comfort you'll get with a latex pillow. This is not the most common type of pillow that people get, but it does offer the utmost in relaxation. Use a pillow between the knees. It's a good idea to minimize the amount of twisting that the hips are doing. By positioning a pillow between your knees, you can more easily let your top leg rest on your bottom leg. This can avoid, or at least drastically decrease, the amount of hip twisting going on, allowing you to sleep in a more comfortable position.Consumer Reports has updated our mattress Ratings, and the best we’ve tested provide plenty of support, resist bounciness, allow easy movement, and should last for many years before you need to replace it.
You won’t find scores for comfort in our Ratings; that’s an individual judgment. But here’s a look at some mattresses that did especially well in back and side support. If you sleep on your back Our tests for back support graph the spine’s natural curves for a range of adults, and then we record how consistently mattresses maintain that curve. Charles P. Rogers Powercore Estate 5000, $1,500 This innerspring isn’t the best choice if you occasionally roll over to your side, but it delivered better back support than any other innerspring—or foam bed—in our tests. We tested its firmness as medium. Spring Air Back Supporter Natalie, $1,200 Sold at Costco, this memory foam bed also wasn’t notably good for side sleepers, but for the back, it was impressive. The manufacturer claims the mattress is “ultra firm,” but we judged it as medium. Sleep Number i8 Bed, $3,000 Our testers judged this adjustable-air mattress, topped by foam, as soft.
But this and its lower-price sibling were among the very best at back support. With these, you can adjust firmness one half of the bed at a time—helpful if two sleep partners like a different feel. Sleep Number c2 Bed, $700 This adjustable-air mattress fared almost as well but for more than $2,000 less. One primary difference is this bed’s firm feel, likely because of the considerably thinner foam topping. Roll over now and then? Both these Sleep Number beds were impressive for side sleepers as well. If you sleep on your side For our side-sleeping test, we check how well a mattress keeps the spine relatively horizontal when someone is lying on his or her side. All three of our top picks for side sleepers also fared above-average at back support. No mattress, however, received our top score in this test. Serta Perfect Day iSeries Applause, $1,075 This innerspring has gotten a bit difficult to find, but it’s a winner if you can locate it. We judged it as medium, which apparently didn’t hurt in our tests;
it’s the top-Rated innerspring. Beautyrest ReCharge Hybrid Jeffrey’s Bay, $1,800 While pricey, this Beautyrest was among our top innersprings, and we judged it as medium. One caveat: Couples might find it a bit bouncy if one partner gets up during the night. Casper The Casper 10”, $850 This online company produced a winner in this memory-foam bed, which we judged as medium. You might wish you could try it out—and if you're shopping in New York City you can—but we found its return policies to be very generous. Need a new mattress? Our online mattress Ratings now include almost 40 models, along with companion, survey-based Ratings of mattress stores and brands. Be sure to see our mattress buying guide before narrowing your choices. —Ed Perratore (@EdPerratore on Twitter)We will spend almost a third of our lives sleeping, so it makes sense to spend time, thought and money on which mattress we buy. The right one, say Deane Halfpenny – a consultant in musculoskeletal pain medicine – and osteopath Rehana Kapadia, can ensure you are not only more comfortable, but healthier, too.
Kapadia recommends investing time trying them out. “Some people just go into the shop and press them to see how they feel, ” she says, “but I would say you should lie down for 20 minutes on each one. If you just hop on and off, it’s hard to imagine how you will feel after an eight-hour sleep.” Halfpenny agrees and says spending as much as you can afford on a bed is a good long-term investment in your health – especially when they typically last between seven and 10 years. “In sleep studies where you observe patients through the night, you see how much we all move when we sleep. But if you are uncomfortable, you move constantly and your sleep is not as restful as it should be. “Undisturbed sleep is important because of the fluctuating hormones that are released when we sleep. Disturbed sleep disrupts these patterns. Our bodies are constantly breaking down and rebuilding, and restorative sleep allows your muscles to relax and improves blood flow – [especially] to the discs in your back, which normally have poor blood flow.
If your muscles are tense, you won’t get that restorative blood flow.” Kapadia advises choosing a mattress that is supportive as well as comfortable. “Patients often think they should be getting a firm, orthopedic mattress. But, actually, if your mattress is too firm, you can end up with hyperlordosis, where the arch in your back is exaggerated.” Instead, you should think about a mattress that is soft enough to allow you to sink into it, while firm enough to support you. “It’s about surface area and pressure,” says Halfpenny. “The more of your body that is in contact with the mattress, the less pressure on your shoulders or hips.” Halfpenny says that, if you choose the right mattress, whichever position you sleep in will be comfortable and healthy. She says the optimum position for sleep – to avoid back problems or ligament strain – is on your side with your knees bent. This is because it allows your body – from the back of your head, through your neck, spine and pelvis – to align.
“Even without pillows, your neck, spine and pelvis should be in line, so that you aren’t twisted, or turned in on yourself,” she says. “If you sleep on your front – it doesn’t matter how good the mattress – you will twist your neck and back; your head will be turned to the side and your leg probably twisted up. Even sleeping on your back with your legs straight can put strain on your lower back.” She says that, although many people think they have little control over the positions they adopt in their sleep, it is possible to train yourself to sleep on your side – and doing so is a good idea to avoid long-term back problems. However, because our shoulders and hips are our broadest points, even lying on your side on a too-firm surface can throw this alignment out, says Kapadia. “You can get a lumbar spine sag, meaning your middle will drop into a U shape, stressing the spine ligaments, which can press on your nerves.” So, for eight hours, your ligaments will be working instead of resting.
As a result, you can wake up feeling achy instead of rested. “This is why you need a bed that will allow your shoulders and hips to sink in, then your waist and side are supported.” In fact, Kapadia suggests taking a friend bed-shopping with you to check your alignment as you lie on a bed – or even taking a photograph to show how well you are supported. The worst mattresses, Halfpenny warns, are the old, soft ones, which dip like hammocks in the middle, curving your back. Another tricky issue is buying a mattress for a couple, as each person may have different needs, thanks to their different shapes and weights. “You don’t want one of you to sink in and the other to be bouncing on the top. It’s about surface area and pressure. You need to sink in at first, and then be supported.” Halfpenny says choosing a bed with breathable, natural materials can improve your sleep quality – so that you don’t get too hot and sweaty in the night. But, for those with allergies, Kapadia suggests trying out a bed with natural latex instead.
It’s also worth thinking about a bed with a slatted base so that air can circulate, or one with pocket springs to match the mattress. For older patients, and those who find it hard to get in and out of bed, getting a higher base can also help. If you are on a very tight budget and can’t afford the mattress you want, buying a decent one and adding a mattress topper for extra comfort can help. Finally, don’t forget to think about pillows, say the experts at John Lewis. If you sleep on your side, you might need a firmer one, to fill the space between the side of your head and shoulder. If you are on your back, you need a softer one to keep your neck in line with your spine. Anyone sleeping on their front needs a very flat pillow. But Halfpenny has a final warning: even when you successfully find the perfect bed, your problems might not be over. The pain specialist says he spent more than £4,000 finding the right mattress for himself and his wife, and hours researching it.
Although now he can happily sleep for 10 hours at a time, there is one drawback – going on holiday or to visit family is torture. “I just want to get back to my mattress!” £2,050 in a kingsizeDeane’s top choice Rehana: This is really high end. My body is nicely supported so my lower spine is not being pushed down or up. It can be short-sighted to buy too cheap a mattress – try to buy the best you can afford. Deane: This is fantastic. Not too hard or soft. R: Memory foam like this moulds to your body, but some people find they can get very hot. It’s not very breathable and it retains a lot of heat. If you can’t afford one, you could buy a mattress topper for support.D: This mattress takes time to mould around you, but it’s very supportive. It is firm, but not overly so. R: This is hypoallergenic and has the firmness of a memory foam, but with a bit more bounce. I thought I would like latex but I prefer the other ones.D:I can’t get comfortable – it is far too firm for me.