Side sleeping is the preferred sleep position for many people, yet few realize that it can offer meaningful health benefits. While comfort should always be the top priority when choosing how to sleep, different positions can affect the body in different ways. If someone regularly experiences issues such as back pain, snoring, digestive discomfort, or poor sleep quality, adjusting their sleep position may help. In particular, sleeping on the left side has been associated with several potential advantages.
One of the main benefits of side sleeping is reduced back pain. Sleeping on the stomach can place strain on the spine and neck, while side sleeping helps keep the spine in a more natural alignment and reduces pressure on the lower back. Side sleeping can also reduce snoring and improve breathing. When lying on the back, the tongue and soft tissues of the throat may collapse into the airway, increasing snoring and contributing to sleep apnea. Sleeping on the side helps keep the airway open.
Left-side sleeping may also support better digestion. Because the stomach and much of the digestive tract sit on the left side of the body, gravity can help food move more efficiently, potentially reducing bloating, constipation, and heartburn. Research also suggests side sleeping may benefit brain health by supporting the brain’s waste-clearing system during sleep, which could play a role in reducing the risk of certain neurological conditions. Additionally, this position improves blood circulation, which is especially important during pregnancy to support blood flow to the placenta.
Training yourself to sleep on your side can take time. Choosing a supportive pillow and mattress is essential, as is using pillows between the knees or along the back to maintain position. Body pillows can be especially helpful. Some people even start by sleeping on a couch, which naturally limits movement.
Despite its benefits, side sleeping is not ideal for everyone. It may cause shoulder or hip discomfort on unsuitable mattresses and can create facial pressure for people with sinus issues or jaw tension. Adjustments and proper support are key to making side sleeping both comfortable and beneficial.
