Are you a side sleeper? Here’s what to bear in mind.

• Side sleeping is one of the most popular sleeping positions and is even medically recommended! It relieves pressure on the spine and can have a positive effect on breathing, digestion and circulation.

• It is particularly important that side sleepers have a mattress that allows their shoulders and hips to sink in sufficiently. This supports the natural curvature of the spine.

• An ergonomically shaped pillow and an individually adjustable slatted frame can prevent neck tension and improve your sleeping comfort.

• The right nightwear enhances sleep comfort: Avoid bothersome elements like pockets or thick seams, and opt for soft, breathable materials such as cotton or modal.

In sleep medicine, lying on your side is considered the healthiest sleeping position alongside lying on your back – especially for people who suffer from back pain, heartburn or mild snoring. Studies show that sleeping on your side keeps your airways open, reduces the pressure on your internal organs and promotes a neutral alignment of your spine, provided that you are lying in the correct position.

According to the latest findings, sleeping on your left side has a number of additional benefits. The right half of the body contains the main vein (vena cava), which transports the blood back to the heart. When you sleep on your left side, the pressure on this vein is relieved, easing blood flow to the heart. This can be particularly helpful during pregnancy and if you suffer from certain digestive problems (e.g. reflux).

The right side, on the other hand, can lead to increased pressure on the heart in people with heart problems. However, according to recent studies, it is not yet clear whether this has a long-term effect on health.

The possible disadvantages of sleeping on your side become apparent if your sleeping environment is not optimally adapted to your position. For example, a mattress that is too firm or an unsuitable pillow can twist your body, leading to pressure points and thus neck or shoulder pain. That’s why we’d like to give you some important tips for choosing the correct sleep setup! Let’s start with the mattress.

To keep your spine straight in the side position, your shoulders and hips must sink deeper. This is why a sufficiently high mattress is crucial. To ensure an even distribution of pressure and to relieve the strain on the spine, even for people who are heavier, a mattress height of at least 18–20 cm is usually recommended – an important prerequisite for restful sleep without tension or long-term postural damage.

Side sleepers often need a softer mattress than back sleepers, as a firm mattress can quickly press against the shoulders and pelvis. However, the mattress should not be too soft so as to prevent your body from sagging and your spine from ending up in an unhealthy position.

A medium degree of firmness that lets the shoulders and hips sink in but at the same time offers sufficient support is ideal. Keep in mind, however, that the choice of firmness depends not only on your sleeping position, but also on your body weight and your personal preference – it’s definitely worth trying out different mattresses!

Nowadays, high-quality mattresses have several ergonomic lying zones that specifically support the body in the side position – such as a softer shoulder zone and a more stable central zone in the area of the lumbar spine. Studies show that such mattresses support the natural S-shape of the spine and relieve pressure points in specific areas. The most popular are 7-zone mattresses.

In addition to a high-quality mattress, a well-chosen pillow is essential for side sleepers. To prevent the neck from bending or overextending, the pillow should fill the space between the head and the mattress exactly. Classic neck support pillows made of viscoelastic foam (also known as “memory foam”) are suitable for this. These adapt to the shape of each person’s head and offer optimal support for the sensitive neck area.

The ideal pillow height varies depending on shoulder width, mattress firmness and sleeping habits. It is important to keep your head in line with your spine – this way you can avoid tension, headaches and one-sided pressure.

A little extra tip: Many side sleepers sleep more peacefully if they also put a narrow pillow between their knees. This stabilises the pelvis and prevents the lower spine from twisting.

Choosing the right pyjamas can also have a positive impact on your comfort while sleeping on your side. Avoid sleepwear with side elements such as frilly sleeves, pockets or bulky seams, as these can press uncomfortably against your body, especially when lying on them.

If you prefer nightdresses, opt for a length of at least 120 cm to ensure your bent legs remain covered throughout the night and the fabric doesn’t ride up. Soft, breathable materials like cotton or modal offer a pleasant feel against the skin and help maintain a comfortable sleeping climate.

The slatted frame also plays a crucial role in ergonomic side sleeping. A flexible slatted frame that can be individually adjusted in the shoulder and pelvic area can support your mattress in bringing your body into the right position.

Many slatted frames offer adjustable zones that reduce the pressure on the shoulders and at the same time provide the necessary stability in the lower back. A rigid slatted frame with no adjustment options can significantly impair the ergonomic properties of your mattress – especially for side sleepers, for whom it is particularly important to provide relief at specific points.

From a sleep medicine perspective, people who prefer to sleep on their side are doing a lot of things right. Side sleeping can relieve the strain on your back and spine, improve your breathing and even alleviate digestive problems. Sleeping on the left side is recommended if you suffer from reflux or are pregnant.

However, it is important that your sleeping environment matches your sleeping position: an ergonomic mattress with suitable lying zones, a neck support pillow and a flexibly adjustable slatted frame are the best foundations for a healthy night’s sleep. This way, your favourite position will ensure you are wonderfully rested – night after night.

Discover more topics from our blog that might interest you: