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Side sleeping is comfortable and healthy for most people when your spine stays aligned. Here is how to position your head, arms and knees, and what mattress and pillows help.
Side sleeping is the most common sleep position among adults, and for good reason: it keeps the airway open, it is comfortable for many people with back pain, and it is the position doctors most often suggest during pregnancy. But side sleeping done badly leaves you with a numb arm, a stiff neck or a sore hip. The fix is usually not willpower. It is alignment, the right pillows and a mattress that lets your shoulder and hip sink in. Here is how to get it right.
Picture a straight line running from the middle of your head, down your neck and along your spine to your tailbone. When you lie on your side, that line should stay roughly level with the mattress. Two things break it:
The gap between your ear and the outside of your shoulder is the height your pillow needs to fill. Broad-shouldered people need a thicker, firmer pillow; smaller frames need less loft. The pillow should keep your nose in line with the center of your chest. Our guide to the best pillow for side sleepers covers loft and fill options in detail.
A gentle bend at the hips and knees takes pressure off the lower back. Avoid pulling your knees tight to your chest. A deep fetal curl rounds the upper back and can leave you stiff in the morning.
This is the single most useful change most side sleepers can make. When your top knee drops onto the mattress, it twists the pelvis and pulls on the lower back. A firm pillow between the knees keeps the hips stacked. Some people prefer a longer body pillow they can also hug.
Tucking your bottom arm under the pillow or your head cuts off circulation and is the usual cause of waking with a tingling hand. Rest both arms in front of your body instead. Hugging a pillow gives the top arm somewhere to go and stops your shoulder rolling forward.
Do not tuck your chin into your chest or tip your head back. A neutral chin keeps the airway open and the neck relaxed.
Spending every night on the same side loads the same shoulder and hip. If you notice soreness on one side, try starting the night on the other.
Shoulder pain is the most common complaint from side sleepers. Usually the cause is one of three things:
If shoulder pain persists or started after an injury, get it checked by a doctor or physical therapist rather than relying on sleep adjustments alone.
Side sleepers generally do best on a mattress in the soft to medium range, with a comfort layer thick enough for the shoulder and hip to press in while the waist stays supported. Memory foam, latex and hybrids with a generous comfort layer all work well. A very firm innerspring with a thin top usually does not.
In Los Angeles, many side sleepers also run warm. A hybrid, with coils under the comfort layer, tends to sleep cooler than a dense all-foam bed. Browse our mattresses for side sleepers or the soft mattresses for pressure relief collection, and read our guide to the best mattress for side sleepers for specific models.
Side sleeping suits most people, and it is often recommended for snorers because it keeps the tongue and soft tissue from falling back into the airway. It may not be ideal if you already have shoulder problems that are aggravated by lying on them. If you want to try another position, our guide on how to sleep on your back covers the same alignment principles for back sleeping.
For some people, yes. Sleeping on the left side is often suggested for people with acid reflux, because it may help keep stomach acid below the esophagus, and doctors commonly recommend side sleeping, often on the left, later in pregnancy. For most healthy people, either side is fine. Choose the side that feels comfortable and does not aggravate any pain.
There is no general rule that the right side is harmful. The main reason people avoid it is reflux, since some people find heartburn worse when lying on the right. If you do not have reflux or a specific medical reason to avoid it, sleeping on your right side is generally fine.
No. Side sleeping is one of the most commonly recommended positions. The problems people associate with it, such as shoulder pain, hip pain and arm numbness, usually come from poor alignment, the wrong pillow height or a mattress that is too firm.
Both can be healthy. Back sleeping distributes weight evenly and is easy on the spine, but it can make snoring and sleep apnea worse. Side sleeping keeps the airway more open and is often more comfortable during pregnancy. The best position is the one you can hold comfortably with your spine in a neutral line.
Use a pillow tall enough to keep your head level with your spine, bend your knees slightly, place a pillow between your knees, keep your arms in front of you and your chin neutral, and sleep on a mattress soft enough for your shoulder and hip to sink in.
The quickest way to know whether a mattress works for side sleeping is to lie on it on your side for five minutes and have someone check your spine. You can do exactly that at any of our five Los Angeles showrooms. We offer same-day delivery across the metro and a free 120-night comfort guarantee, so you can adjust if your first choice is not right. Not sure where to begin? Take our sleep quiz for a personalized starting point.
Start with a mattress type that suits how you sleep, then compare the feel in person.
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Est. $124.84/month for 6 months
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Synchrony · No interest if paid in full within 6 months. Subject to credit approval.
Interest is charged from the purchase date if not paid in full in time. Minimum monthly payments are required and may not repay the balance in time.
This item price meets the 6-month deferred-interest threshold. We use the longest confirmed period available at this price. Avoiding interest requires paying the promotional balance in full before the deadline. Lender fees can affect total cost; this selection does not establish the lowest total borrowing cost.
This illustration divides the displayed price of $749.00 for one selected item by 6 months, rounding up to the next cent. It is not the lender’s required payment or billing schedule. Check the promotional deadline on your statement and pay the full promotional balance before it ends.
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How Synchrony deferred interest works
Est. $158.17/month for 6 months
Item-price payoff target · excludes taxes and fees.
Synchrony · No interest if paid in full within 6 months. Subject to credit approval.
Interest is charged from the purchase date if not paid in full in time. Minimum monthly payments are required and may not repay the balance in time.
This item price meets the 6-month deferred-interest threshold. We use the longest confirmed period available at this price. Avoiding interest requires paying the promotional balance in full before the deadline. Lender fees can affect total cost; this selection does not establish the lowest total borrowing cost.
This illustration divides the displayed price of $949.00 for one selected item by 6 months, rounding up to the next cent. It is not the lender’s required payment or billing schedule. Check the promotional deadline on your statement and pay the full promotional balance before it ends.
Taxes, delivery, recycling charges and any lender promotional fees are excluded. Fees may add to the total borrowing cost. Additional discounts can change plan eligibility and the amount financed. Confirm the final purchase amount and applicable terms with the store before arranging financing.
Credit approval, applicable account terms and purchase eligibility apply.
How Synchrony deferred interest works
Est. $146.50/month for 6 months
Item-price payoff target · excludes taxes and fees.
Synchrony · No interest if paid in full within 6 months. Subject to credit approval.
Interest is charged from the purchase date if not paid in full in time. Minimum monthly payments are required and may not repay the balance in time.
This item price meets the 6-month deferred-interest threshold. We use the longest confirmed period available at this price. Avoiding interest requires paying the promotional balance in full before the deadline. Lender fees can affect total cost; this selection does not establish the lowest total borrowing cost.
This illustration divides the displayed price of $879.00 for one selected item by 6 months, rounding up to the next cent. It is not the lender’s required payment or billing schedule. Check the promotional deadline on your statement and pay the full promotional balance before it ends.
Taxes, delivery, recycling charges and any lender promotional fees are excluded. Fees may add to the total borrowing cost. Additional discounts can change plan eligibility and the amount financed. Confirm the final purchase amount and applicable terms with the store before arranging financing.
Credit approval, applicable account terms and purchase eligibility apply.
How Synchrony deferred interest works
Est. $91.63/month for 24 months
Item-price payoff target · excludes taxes and fees.
Synchrony · No interest if paid in full within 24 months. Subject to credit approval.
Interest is charged from the purchase date if not paid in full in time. Minimum monthly payments are required and may not repay the balance in time.
This item price meets the 24-month deferred-interest threshold. We use the longest confirmed period available at this price. Avoiding interest requires paying the promotional balance in full before the deadline. Lender fees can affect total cost; this selection does not establish the lowest total borrowing cost.
This illustration divides the displayed price of $2,199.00 for one selected item by 24 months, rounding up to the next cent. It is not the lender’s required payment or billing schedule. Check the promotional deadline on your statement and pay the full promotional balance before it ends.
Taxes, delivery, recycling charges and any lender promotional fees are excluded. Fees may add to the total borrowing cost. Additional discounts can change plan eligibility and the amount financed. Confirm the final purchase amount and applicable terms with the store before arranging financing.
Credit approval, applicable account terms and purchase eligibility apply.
How Synchrony deferred interest works
Est. $92.42/month for 12 months
Item-price payoff target · excludes taxes and fees.
Synchrony · No interest if paid in full within 12 months. Subject to credit approval.
Interest is charged from the purchase date if not paid in full in time. Minimum monthly payments are required and may not repay the balance in time.
This item price meets the 12-month deferred-interest threshold. We use the longest confirmed period available at this price. Avoiding interest requires paying the promotional balance in full before the deadline. Lender fees can affect total cost; this selection does not establish the lowest total borrowing cost.
This illustration divides the displayed price of $1,109.00 for one selected item by 12 months, rounding up to the next cent. It is not the lender’s required payment or billing schedule. Check the promotional deadline on your statement and pay the full promotional balance before it ends.
Taxes, delivery, recycling charges and any lender promotional fees are excluded. Fees may add to the total borrowing cost. Additional discounts can change plan eligibility and the amount financed. Confirm the final purchase amount and applicable terms with the store before arranging financing.
Credit approval, applicable account terms and purchase eligibility apply.
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