If you’re a side sleeper, you know the pain of waking up with a stiff neck or back strain. If that’s not bad enough, many people who sleep on their sides also find that they wake up in the middle of the night to go to the bathroom because they’ve rolled onto their back during their sleep cycle and can’t get back into position on their side. If this sounds like you, you can try some steps for better sleeping while lying on your side.
For instance, many individuals invest in a side sleeper pillow. However, there are various ways to elevate your sleep quality, and the exquisite tips are specified below.
Put a pillow between your knees.
Placing a pillow between your knees helps keep the spine in a neutral position. It also keeps your hips and knees aligned, allowing you to sleep on your side without waking up with a sore back. For best results, use a small pillow so it doesn’t push against the lower back or belly.
Wrap a pillow around your ear.
A rolled-up towel or small pillow may help you get the same effect. It’s essential to remember that if you sleep on your side with a pillow wrapped around your ear, it’s more likely that the pillow will shift around in the night, which can lead to discomfort and wakefulness.
Put a pillow under your back or belly if needed.
If you find your neck or back uncomfortable when lying on your side, put a pillow under your back or belly. Experiment with different locations of the pillow until you find one that works best for you.
If you wake up with a stiff neck, try turning your back for a few minutes before rolling onto the other side again. If this does not work, readjusting the pillows may help.
If waking up with soreness in either the lower or upper part of your spine (or both), switch to sleeping on your stomach instead of on the side for several nights until the pain subsides. Then try sleeping on one side again using these tips to prevent neck pain and back strain while sleeping on your side.
Tips to prevent neck pain and back strain while sleeping on your side.
If your mattress is too soft, it will put your spine out of alignment and cause pain. If the bed is too hard, it can result in just as many pains. The solution? A medium-firm mattress that supports your body without putting pressure on any one part of it.
Additionally, using a side sleeper pillow or other support under the neck and head while sleeping on your side can help to minimise strain on the neck and back.
Two pillows work well for this purpose: one under each shoulder blade helps keep shoulders level; another set under the lower back provides additional support while maintaining hips aligned vertically with knees bent slightly forward (like a chair). Use these guidelines as you begin experimenting with different levels of support until you find what works best for you!
There you have it! These tips will help you get a good night’s sleep while sleeping on your side. As mentioned, the key is ensuring that both sides of your body are supported, so they don’t sink into the mattress and cause pain.