Sixty-nine percent of people sleep on their side, according to the Alaska Sleep Clinic. Some assume the fetal position, some lay long and straight, and others reach out in a position known as “the Yearner,” but while side sleepers come in several forms, they all face similar challenges. A good night’s sleep is essential to active, healthy living. So if you’re a side sleeper who’s looking to improve your sleep, then this article, presented by the sleep and fitness experts at Virtuox, can arm you with the important information you need to finally get that good night’s sleep your body has been craving.

Pros and Cons of Side Sleeping

First, the good news: Side sleeping is good for your back. Laying on your side lengthens the spine and alleviates back pain, and as long as you sleep on your left side, side sleeping promotes healthy digestion. Side sleeping is also ideal for people with sleep apnea, a health condition that causes you to stop breathing during the night.

However, sleeping on your side can also cause nerve compression and pain in the shoulders, hips, and knees. That's especially true if your hips rotate out of alignment or you strain your neck while sleeping in the fetal position. That doesn't mean you need to abandon your sleep position and start sleeping on your back — although back sleeping is widely considered the ideal sleep position. If side sleeping is the most comfortable position for you, a few minor adjustments will eliminate nighttime discomfort and protect your spine so you can sleep better and feel better.

Pay Attention to Dental Health

For TMJ sufferers, side sleeping also aggravates jaw pain. And when you’re suffering from any sort of oral discomfort, you can experience an unhealthy amount of sleep loss. Although it’s important to consult your dentist to see if you require surgery or advanced treatment to address TMJ, there are some at-home treatment programs that can help, especially if your problems stem from misaligned teeth. Aligners at SmileDirect can treat most mild to moderate misalignments, and the company offers a whitening program to help improve the look of your teeth after your teeth have been straightened. If you have serious concerns or want professional advice before starting any kind of oral treatment, talk to your dentist.

Look at Your Mattress

The first thing to do is to take a close look at your mattress. A side sleeper's mattress should give in the right places — primarily the hips and shoulders — while pushing back in other areas. This creates a contour that supports the spine's natural curve and prevents pain in pressure points. If your bed is too firm, too soft, or doesn't respond when you change positions, you'll wake up with soreness and an aching back.

Most side sleepers prefer a mattress made of memory foam, especially memory foam constructed with natural latex or gel. These mattresses have a reputation for being highly supportive and responsive, so your spine stays aligned even as you shift positions. It’s also important to identify where you’re feeling pain. For instance, if you’re a side sleeper with lower back pain, you’re better off with a medium to the medium-firm mattress that provides pressure relief and enough support to keep your spine aligned. However, if you have pain in your upper back or shoulders, you’ll want a slightly softer mattress.   

Even with the right mattress, side sleepers can experience pain and discomfort due to improper alignment. That's because it's not just your spine that needs to be in balance — the position of your pelvis matters too. You want your hips to be stacked on top of each other, not rotated. The best way to do that is by placing a pillow between your knees to keep your legs parallel to one another. If your stomach sinks down toward the mattress, placing a small pillow or rolled towel under your waist for added support is a quick fix (although a more supportive mattress is a better long-term solution).

Upgrade Your Pillow

Using the wrong pillow is another big problem for side sleepers. Since your shoulders keep your head elevated above the bed, you need a pillow that fills the gap and keeps your neck in line with your spine. If your pillow is too flat, your neck collapses downward. If your pillow is too high, your neck flexes upward. Either way, you wake up with a stiff neck. Firm, lofty pillows are the best choice for side sleepers because they provide adequate height and prevent your head from sinking too deep into the pillow. However, the exact height depends on your stature: People with broad shoulders need a higher pillow, while petite individuals need something less lofty. If your current pillow isn't cutting it, use Wirecutter's guide to find your ideal replacement.

If you've tried all these tips and you're still waking up in pain, it may be worth training yourself to sleep on your back. It's easier to keep your spine in alignment while sleeping on your back, and back sleeping also takes the pressure off your shoulders, jaw, and hips. Changing long-standing sleep behaviors isn't easy, but pain-free sleep is worth the effort.