Experts love this sleeping position for preventing back pain and for sleeping through the night — here’s why and how to do it

Back, front, and side are the three main sleeping positions, but side sleeping has gained a reputation for being the healthiest position for sleep.

Seeing as side sleeping is the most common sleep position, it's pretty fortunate that it comes with a lot of health benefits. However, why is the popular sleep style so beneficial, and who can benefit the most from sleeping on their side?

To discuss the benefits of side sleeping, I've spoken to two sleep posture experts. The health specialists have shared how side sleeping can prevent back and joint pain, boost your morning energy levels, and help you sleep through the night. Not a natural side sleeper? Don't worry, we also tackle how you can side sleep for optimal comfort and support.

Key takeaways

• Side sleeping can prevent back pain as it puts less pressure on the lower back and promotes healthy spinal alignment.
• The reduced pressure can also ease sleep-disrupting disorders such as sleep apnea, eliminating nighttime awakenings and morning grogginess.
• To boost the benefits of side sleeping, choose a supportive pillow and mattress designed for side sleepers, and hug an extra pillow to keep the spine straight.

3 ways side sleeping can boost energy and prevent morning back pain

1. Promotes healthy spinal alignment

According to chiropractor Dr. Sherry McAllister, President of the Foundation for Chiropractic Progress, one of the top benefits of side sleeping is its help in preventing lower back pain and encouraging natural spinal alignment.

"For properly supported side sleepers, this position can assist in anatomical support that puts less pressure on the lower back," explains Dr. McAllister.

2. Reduces sleep disruptions

Dr McAllister says the reduced pressure on the lower back when side sleeping (especially on sleeping on the left side) can allow more open airway flows for deeper breathing and ensuring circulation is optimized.

According to chartered physiotherapist Sammy Margo, a sleep expert at Dreams, this promotion of better breathing can stop those pesky nighttime awakenings and leave you feeling less groggy and more energized when you wake up.

"Better breathing may help reduce issues like snoring, sleep apnea, or sleep disruption during the night, helping you feel more refreshed in the morning," says Margo, the founder of The Good Sleep Expert.

3. Encourages restful sleep

Ever found yourself tossing and turning instead of sleeping? According to Dr McAllister, this could have something to do with your sleep position.

"Side sleeping is often found to reduce turning over in your sleep creating a more restful and higher quality sleep experience," says the sleep posture expert.

"A better night sleep allows the body to replenish all the chemicals necessary for the next day, improving your health and enables joints to recover and aiding in longevity," she adds.

Who benefits the most from side sleepimg?

We don't usually choose our sleep position, and our preference is usually down to how comfortable we feel. However, there are some groups who may benefit from giving side sleeping a try.

"Ultimately, everyone is different, so it’s worth trying different positions and sticking with the one that allows you to relax fully and stay asleep throughout the night," says Margo.

1. Those with lower back pain

Waking up with lower back pain could mean that it's time to replace your mattress with a bed that offers more lumbar support, like ones you'll find in our guide to the best mattresses for back pain. But Margo says it could also mean that it's time to switch to side sleeping.

"Side sleeping can be particularly beneficial for people who experience lower back discomfort, as the position supports spinal alignment," says the physiotherapist.

2. Those who have breathing issues during sleep

Dr. McAllister says that people whose breathing becomes compromised when back sleeping should try side sleeping.

"Examples include those that suffer with sleep apnea and snoring," she says.

Margo agrees. "Side sleeping can be particularly beneficial for people who experience snoring and sleep apnea as the position may help to keep the airways more open," the posture expert explains.

2. Pregnant people

It's not just those with sleep disorders who can benefit from side sleeping; expectant parents can improve their sleep in this sleep position, too.

"Side sleeping is often recommended during pregnancy as it maximises blood flow to vital organs as well as ensuring the baby receives all the right nutrients and sufficient oxygen," explains Margo.

How to sleep on your side for optimal spine health

While side sleeping is one of the healthiest sleep positions, there are actually different types of side sleepers — from the comforting fetal position to the classic hands-under-head "prayer" position.

Dr. McAllister says that side sleepers can boost their sleep with the help of an extra pillow, as holding an extra pillow and placing another pillow between your knees can help maintain healthy spine alignment

"To side sleep better, hug a pillow and place a small pillow between the knees if sleeping on your side," she advises.

Meanwhile, Margo suggests investing in one of the best pillows or side sleepers to make side sleeping feel more stable and comfortable.

"Try and use supportive pillows such as the Sealy Side Sleeper Pillow and the Dreams Extra Firm Support Pillow, which may make the position feel more stable and comfortable," says the sleep posture expert.

"Over time, these simple adjustments may help your body get used to side sleeping more naturally," adds Margo.