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7 Side Sleeping Hacks You Must Know

image of our writer Filip Maric

Written By Filip

Sleep Advisor

a featured image of side sleeping hacks

8 April 2024 1 min read

Side sleeping is the number one sleeping position for many but is it possible to take it to the next level? Enjoy your side sleeping even more with the hacks that come from The Sleep Advisors!

Sleeping on the side is by far the most popular sleeping position in the world. Almost half the world's population sleeps on their side, but do you know how you can make the most out of this particular sleeping position? If you don't – you sure will in just a few minutes.

1. Try to sleep on a left side

woman sleeping on side

Sleeping on your left side offers a plethora of scientifically-proven benefits that contribute to overall well-being. Beyond aiding in better sleep, this position supports your body's natural rest and recovery process. By sleeping on your left side, you facilitate the optimal functioning of your lymphatic system, efficiently filtering out waste and toxins, promoting a healthier immune system.

Moreover, this position positively impacts your digestion. Allowing your stomach and pancreas to hang naturally when sleeping on the left side aids in smoother digestion and can even improve bowel movement regularity. As a bonus, this sleeping position can also be beneficial for your heart health, as it helps alleviate some pressure off the heart and improves blood flow and circulation.

Incorporating the habit of sleeping on your left side can be a simple yet powerful step towards enhancing your overall sleep quality and promoting better health and well-being. So, if you want to make the most out of your restorative sleep, consider giving the left side a try during your bedtime routine.

2. Drink banana-water before sleep

chopped banana

If you're looking for a natural and delicious way to improve your sleep, consider trying banana-water or banana tea with a touch of cinnamon or honey. Not only is it a refreshing and soothing beverage, but it also comes with a host of health benefits to support a good night's rest.

Bananas are not only a tasty fruit but also a rich source of nutrients that can help sustain your body during the night. They are packed with essential vitamins, minerals, and antioxidants, such as potassium and magnesium, which are known to promote relaxation and calmness, aiding in better sleep quality.

Adding cinnamon or honey not only enhances the flavor of this bedtime drink but also brings their own unique health properties. Cinnamon, for example, has been linked to potential sleep benefits, as it may help regulate blood sugar levels and improve insulin sensitivity, contributing to better sleep patterns.

Additionally, the warmth of the drink itself can be incredibly comforting, creating a relaxing bedtime ritual that signals to your body that it's time to wind down and prepare for a restful slumber.

3. Get a medium firm mattress

woman sleeping on side

When it comes to side sleeping, investing in the right mattress is crucial for a restful and comfortable night's sleep. Medium-firm mattresses have emerged as the go-to choice for side sleepers due to their unique ability to strike the perfect balance between support and pressure relief.

A solid medium-firm mattress offers the ideal level of firmness to provide your body with the necessary support, ensuring proper spinal alignment and reducing the risk of waking up with aches and pains. At the same time, it caters to the specific needs of side sleepers by allowing the shoulders and hips to gently sink into the mattress, promoting better blood circulation and reducing pressure points.

By avoiding mattresses that are excessively firm or overly soft, side sleepers can minimize discomfort and enjoy a more rejuvenating sleep experience. So, if you're a side sleeper seeking the perfect mattress for side sleepers, a quality medium-firm mattress is undoubtedly worth considering for a truly blissful slumber.

4. Buy a firmer pillow

woman asleep

As a side sleeper, paying attention to neck support is of utmost importance for a truly restful slumber. While it may be easy to doze off in this position, neglecting proper neck support can lead to discomfort, pain, and potential long-term issues.

To ensure your neck is well-supported throughout the night, opt for pillows specifically designed for side sleepers. These pillows are typically thicker and firmer, precisely tailored to maintain your neck in a straight position and support your head effectively.

By investing in a quality, firm pillow for side sleepers, you can promote proper spinal alignment and prevent any strain or stress on your neck and shoulders. This means you wake up feeling refreshed and free from any lingering aches or pains.

So, don't overlook the importance of a supportive pillow as a side sleeper. Prioritise your neck's well-being and choose the right pillow that will keep your head comfortably cradled while maintaining the alignment of your spine, granting you a night of blissful and uninterrupted rest.

5. Sleep with a pillow between your knees


Sleeping with a pillow between your knees or thighs might appear to be a small adjustment, but its impact on your overall sleep quality and physical well-being is substantial. The simple act of keeping your legs properly aligned on top of one another can make a significant difference in preventing discomfort and pain, particularly in the lower back and hip areas.

When you position a pillow between your knees, you are effectively supporting the alignment of your hips, pelvis, and spine, creating a harmonious and neutral position for your body during sleep. This not only alleviates pressure on sensitive areas but also reduces the likelihood of waking up with stiffness or soreness.

By adopting this sleeping posture and incorporating a pillow for proper leg alignment, you can enhance the quality of your sleep and wake up feeling refreshed and revitalized. Embracing these small yet beneficial changes can contribute to better overall health and a more enjoyable sleep experience night after night.

6. Do not stretch your legs


While sleeping with straight legs on your side may not be considered unnatural, it might not provide the optimal benefits for your body compared to adopting a fetal position. Curling up in a fetal-like posture with your knees bent or tucked up can be a much healthier and more comfortable way to sleep on your side.

The fetal position is widely regarded as one of the most popular and soothing variations of side sleeping. By drawing your knees towards your chest, you can gently stretch your back and promote better spinal alignment. Additionally, this position can have a calming effect on the nerves, helping to reduce stress and improve overall relaxation during sleep.

Choosing a side sleeping position that mimics the fetal posture may prove to be a simple yet effective way to enhance your sleep quality and contribute to a more rejuvenating slumber. So, next time you hit the hay, consider embracing the fetal position for a cozy and restful night's sleep.

7. Keep arms and hands below the neck

woman asleep

Tucking your arms underneath the pillow before falling asleep is a common habit that many people adopt when they feel their pillow lacks sufficient support. However, this position can lead to unnecessary strain on the shoulders and may result in waking up with discomfort or pain. To avoid these issues, it's best to position your arms and head below the level of your neck while sleeping.

By keeping your arms and head in a more natural and relaxed position, you can promote better blood circulation and reduce the risk of waking up feeling stiff or achy. Opting for a supportive pillow that maintains proper alignment of your neck and spine can also play a crucial role in ensuring a restful and pain-free sleep experience.

Making this small adjustment in your sleep position can make a significant difference in how you feel in the morning, setting the tone for a productive and energized day ahead. Prioritizing proper support for your head and neck will allow you to wake up refreshed and ready to seize the day with vigor.


There you have it! Those were the side sleeping hacks we thought you should absolutely know. To be fair, you probably knew some of these, but hey, we’re quite confident at least some of them were new to you. In addition, you can start applying some of these to try to sleep without the neck pain that side sleepers often have. Either way, we hope you’ve enjoyed these, and we hope you find a good use for all of them. Good night!

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