Are You a Side Sleeper? 7 Ways to Sleep More Comfortably
Side Sleeper & Pillow Comfort
If you sleep on your side, you are in good company: it is one of the most common sleeping positions. A few small changes, such as the right pillow height, a cushion between your knees and somewhere to rest your top arm, can make it feel noticeably more comfortable.
Quick answer
Aim to keep your head, neck and spine in a gentle, straight line. Use a pillow that fills the space between your ear and shoulder, put a cushion between your knees, and bend your legs slightly rather than curling up tightly.
Why side sleepers need a little extra support
When you lie on your side, your shoulder lifts your head away from the mattress. If your pillow is too thin, your head tips down. If it is too thick, your head is pushed up.
Your top leg can also slide forward during the night, gently twisting your hips and lower back. The aim is simple: support the gaps so your body can relax in a comfortable, neutral position.
7 ways to sleep more comfortably on your side
1. Choose a pillow that fills the gap
Side sleepers usually need a fuller, firmer pillow than back sleepers, because there is more space to fill between the mattress and your head. Broader shoulders generally need a taller pillow. Our guide on how high your pillow should be explains how to check yours.
2. Put a pillow between your knees
A cushion between your knees stops your top knee pressing on the bottom one and helps keep your hips more level. A folded regular pillow is an easy way to try it tonight. Read more in our side-sleeper guide to a pillow between your knees.
3. Bend your knees gently
A slight bend in your knees feels comfortable for most people. Curling up tightly into a ball rounds your back and may leave you feeling stiff in the morning, so try a relaxed, loose position instead.
4. Give your top arm somewhere to rest
Hugging a pillow in front of your chest supports your top arm and shoulder, and stops you rolling forward. Try not to sleep with your arm tucked under your pillow or head, as this can leave it feeling numb or tingly.
5. Check your mattress
Many side sleepers find a medium or medium-soft surface more comfortable, because it lets the shoulder and hip sink in a little. If your mattress feels very firm, a soft topper may help. Our guide to building a comfortable side-sleeper setup covers this in more detail.
6. Swap sides from time to time
Turning from one side to the other is completely normal, and it can ease pressure on one shoulder and hip. Find out more about why side sleepers change positions during the night.
7. Keep your bedroom cool, dark and quiet
Even the best pillow cannot make up for a stuffy, bright room. A cooler, darker and calmer bedroom helps you settle. See our tips on making your bedroom more sleep-friendly.
Quick fixes at a glance
| If you notice this | Try this |
|---|---|
| Your neck feels stiff in the morning | Check your pillow height so your head stays level |
| Your hips or knees feel uncomfortable | Place a pillow between your knees |
| Your shoulder feels squashed | Hug a pillow, or try a softer mattress topper |
| Your arm goes numb | Keep your arms in front of you, not under your head |
| You keep rolling onto your front | Hug a long pillow to help you stay on your side |
Common mistakes
- Using an old, flat pillow. If it no longer springs back, it may not be supporting you.
- Stacking pillows that slide apart. Two pillows often shift in the night and change height.
- Curling up too tightly. A relaxed, slight bend is usually more comfortable.
- Tucking your arm under your head. Rest it on a pillow in front of you instead.
Your side-sleeper checklist
- Pillow fills the space between ear and shoulder
- Cushion between your knees
- Knees slightly bent, not tightly curled
- Top arm resting on a pillow
- Mattress lets your shoulder sink in a little
- Room cool, dark and quiet
A note on your health
This article offers general comfort and lifestyle information, not medical advice. If you have ongoing pain, stiffness, numbness or trouble sleeping, please speak to your GP, a physiotherapist or another qualified healthcare professional.
Frequently asked questions
Is it fine to sleep on your side?
For most people, yes. Side sleeping is a very common position, and the best position is largely the one you find comfortable.
Which side should I sleep on?
Either side is fine for most people. Choose whichever feels more comfortable, and switch sides whenever you like.
Do I need a special pillow?
Not necessarily. What matters most is that your pillow is the right height and firm enough to keep your head level. Our guide to choosing a pillow for side sleeping can help.
Final thoughts
Comfortable side sleeping comes down to filling the gaps: under your head, between your knees and in front of your chest. Try one change tonight and build from there.
For a full run-through, see the ultimate side-sleeper comfort checklist.