Side sleeping is the most common position and offers health benefits like reduced snoring and better digestion.
Use a supportive pillow that fills the gap between your ear and shoulder to keep your spine aligned.
Place a pillow between your knees to reduce hip and lower back strain.
Choose a medium to medium-soft mattress that cushions your shoulders and hips.
Left side sleeping is recommended for pregnant women and those with acid reflux.
Switch sides periodically to prevent muscle imbalances and shoulder pain.
Pillow selection is arguably more important than mattress selection for side sleepers. The pillow must fill the exact gap between your ear and shoulder to maintain neutral spine alignment. Too thin and your head tilts down; too thick and your head tilts up. Both cause neck strain.
Mattress firmness for side sleepers should allow the shoulder and hip to sink in enough for spinal alignment while providing support to the waist. In our testing, side sleepers under 130 lbs preferred 4-5/10 firmness, 130-230 lbs preferred 5-6/10, and over 230 lbs preferred 6-7/10.
The left-side sleeping recommendation for acid reflux is well-supported by research. The stomach's position means left-side sleeping keeps stomach acid below the esophageal opening, while right-side sleeping can position acid above it, increasing reflux episodes.