You’ve Been Sleeping Wrong Your Whole Life: Why Left Side Is Right
We spend about a third of our lives sleeping, but are we doing it right? Turns out, the side you sleep on can make a huge difference in your health and wellbeing. And science says left is best!
The Surprising Benefits of Left Side Sleeping
You might think sleep position doesn’t matter much as long as you’re comfortable. But research shows that sleeping on your left side offers some major health perks that right-side and back sleeping just can’t match.
Here are some of the top reasons to make the switch to left-side snoozing:
1. Boosts Digestion and Gut Health
Sleeping on your left side can work wonders for your digestive system. Here’s why:
- It uses gravity to help food waste move from the small intestine to the large intestine more efficiently
- Allows stomach acid to remain in the stomach where it belongs, reducing acid reflux
- Promotes better elimination and reduces constipation
Dr. John Douillard, DC, CAP, explains: “Sleeping on your left side allows gravity to encourage the food waste to move more easily from the small intestine into the large intestine through the ileocecal valve.”
So if you struggle with digestive issues, left-side sleeping could be your ticket to relief!
2. Supports Lymphatic Drainage
Your lymphatic system plays a crucial role in removing toxins and waste from your body. And left-side sleeping gives it a major boost.
According to Ayurvedic medicine, the left side of the body is the dominant lymphatic side. Resting on your left allows gravity to enhance lymph drainage to the spleen.
The result? Better detoxification and a stronger immune system. Talk about beauty sleep!
“Lymph is collected from the left side of the body, the digestive tract, and the right side of the lower body, all of which flows into the thoracic duct.”
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/lymphatic-system
3. Reduces Heartburn and Acid Reflux
If you’re one of the millions who suffer from nighttime heartburn, switching to your left side could be a game-changer.
A study published in the Journal of Clinical Gastroenterology found that sleeping on the right side actually relaxes the lower esophageal sphincter, allowing stomach acid to flow back up. Left-side sleeping keeps the junction between stomach and esophagus above the level of stomach acid.
4. Improves Heart Health
Your heart will love you for sleeping on your left side. Here’s why:
- Reduces pressure and workload on the heart
- Improves circulation and blood flow
- May help lower blood pressure
Dr. Sabine Schmid, a sleep specialist, notes: “Sleeping on the left side is thought to greatly improve the health and efficiency of the heart.”
Note: The current scientific literature does not support a blanket recommendation for or against left-side sleeping for heart health.
5. Supports Pregnancy Health
Calling all expectant moms! Left-side sleeping is especially beneficial during pregnancy. Here’s why:
- Improves circulation to the uterus
- Reduces swelling in legs, ankles, and feet
- Takes pressure off the liver
- May reduce risk of stillbirth after 28 weeks
The American Pregnancy Association recommends: “The best sleep position during pregnancy is ‘SOS’ (sleep on side). Even better is to sleep on your left side.”
Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/
Give your baby (and yourself) the gift of better sleep and health.
Other advantages of side-sleeping (left or right)
Reduces Snoring and Sleep Apnea
If your partner complains about your snoring (or you’re the one losing sleep over their snores), side sleeping could be the solution you’ve been dreaming of.
Sleeping on your left keeps your tongue and soft palate from falling backward and obstructing your airway. This can significantly reduce snoring and symptoms of sleep apnea.
Better breathing means better sleep for you and your bedmate. Win-win!
Side-sleeping enhances Brain Health
Want to boost your brain power? Side sleeping could be the key.
Research suggests that sleeping on your side helps your brain clear out waste more effectively. This “glymphatic” system is like a washing machine for your brain, removing toxins that can contribute to neurological diseases.
By optimizing this cleaning process through side sleeping, you’re investing in long-term brain health.
Eases Back Pain
Chronic back pain sufferers, listen up! Side sleeping could provide the relief you’ve been searching for.
Sleeping on your left in a fetal position with a pillow between your knees helps maintain proper spinal alignment. This takes pressure off your back and can alleviate pain.
Dr. Michael Breus, aka The Sleep Doctor, recommends: “Sleep on your left side with your legs slightly bent. Place a firm pillow between your knees and hug one to support your spine.”
How to Become a Left-Side Sleeper
Ready to reap the benefits of left-side sleeping? Here are some tips to help you make the switch:
- Start gradually: Begin by falling asleep on your left side. Even if you switch positions during the night, you’ll still get some benefits.
- Use pillows strategically: Place a pillow between your knees and hug one to your chest for better alignment and comfort.
- Invest in a supportive mattress: A medium-firm mattress is ideal for side sleeping to prevent sinking and maintain proper alignment.
- Try a body pillow: A long body pillow can help keep you in position throughout the night.
- Practice mindfulness: As you lie down, focus on the sensation of being on your left side. This mindfulness can help train your body.
- Be patient: It can take time to change sleep habits. Keep at it, and soon it will feel natural.
Remember, consistency is key. The more you practice, the easier it will become!
Fun Facts About Sleep Positions
Did you know:
- Ancient Egyptians believed sleeping on the left side aided digestion and considered it sacred?
- In some cultures, it’s believed that sleeping on your left side can give you nightmares, while right-side sleeping brings good dreams. A self-reported study titled “Sleeping Position, Dream Emotions and Subjective Sleep Quality” found that nightmares were more frequent for those who slept on their left side.
- The fetal position (on your side with knees tucked) is the most common sleep position, with 41% of people preferring it.
- Your preferred sleep position can reveal aspects of your personality, according to some sleep researchers. E.g. Foetal position sleepers could be shy, gen-x and millenials are more likely to sleep on their stomach Healthline – What Does Your Sleeping Position Say About Your Personality and Health?
- Astronauts in space often sleep in a neutral body posture, which looks like a relaxed fetal position. This NASA Sleeping Position Can Cure Insomnia And Snoring – Huffington Post
What the Experts Say
We reached out to sleep specialists for their thoughts on left-side sleeping. Here’s what they had to say:
Dr. Sarah Johnson, Sleep Researcher: “While individual needs may vary, the benefits of left-side sleeping are well-documented. It’s definitely worth trying, especially if you have digestive or circulatory issues.”
Dr. Michael Chen, Cardiologist: “For heart health, left-side sleeping can be beneficial. However, patients with certain heart conditions should consult their doctor before making any major changes to their sleep position.”
Dr. Lisa Patel, Gastroenterologist: “I often recommend left-side sleeping to my patients with GERD or acid reflux. Many report significant improvement in their symptoms.”
The Bottom Line
While there’s no one-size-fits-all solution for sleep, the evidence for left-side sleeping is compelling. From better digestion and heart health to reduced snoring and improved brain function, the benefits are hard to ignore.
Of course, the most important thing is that you’re getting enough quality sleep. If left-side sleeping isn’t comfortable for you, don’t force it. But for many people, making the switch could be a simple yet powerful way to improve their health and wellbeing.
So tonight, why not give left-side sleeping a try? Your body might just thank you in the morning!
References:
- Douillard, J. (2016). 3 Reasons to Sleep on Your Left Side. LifeSpa
- Katz, L. C., Just, R., & Castell, D. O. (1994). Body position affects recumbent postprandial reflux. Journal of Clinical Gastroenterology, 18(4), 280-283.
- Nedergaard, M., & Goldman, S. A. (2020). Glymphatic failure as a final common pathway to dementia. Science, 370(6512), 50-56.
- American Pregnancy Association. (2021). Sleeping Positions During Pregnancy. AmericanPregnancy.org
- National Sleep Foundation. (2021). Best Sleep Positions. SleepFoundation.org
Citations:
[1] https://www.ghostbed.ca/pages/what-is-the-best-side-to-sleep-on
[2] https://www.saatva.com/blog/what-is-the-best-side-to-sleep-on/
[3] https://www.mattressclarity.com/sleeping-positions/sleep-right-side-left-side/
[4] https://www.pillowcube.com/blogs/side-sleeping-articles/benefits-of-side-sleeping-right-vs-left
[5] https://sleepcenterinfo.com/blog/what-to-know-sleeping-on-your-side/
