If there’s one sleep posture that gets more than its fair share of gold stars from sleep experts, it’s side sleeping. Not only can it be comfier, it also comes with some impressive health benefits, from easing snoring to supporting digestion. A quick Google search confirms that 74% of adults instinctively know this and naturally sleep on their side, while others (guilty as charged) might need some persuasion to shift away from stomach sleeping.

Of course, the position alone isn’t the whole story – your choice of mattress (read: one of the best mattresses for side sleepers), along with the right pillow and even accessories like specialist body pillows, can completely make or break your side-sleeping game.

A medium-firm mattress with enough give for your shoulders and hips will help to keep your spine in check, while a firm pillow that fills the gap between your head and mattress will prevent neck pain. And if you want to go next-level, a contoured knee pillow can help align your hips and ease pressure on your lower back – a small detail that can make a big difference to your comfort.

The right sleep set-up transforms side sleeping from just a habit into one of the healthiest sleeping positions for your body, and we’ve called in the experts to explain exactly why – plus how to make sure you’re getting the most from it.

Meet the experts:

Benefits of sleeping on your side

Side sleeping (as opposed to back sleeping or stomach sleeping) isn’t just popular – it’s one of the healthiest sleep positions for a whole range of reasons. According to Dreams‘ Sleep Expert Sammy Margo, “Since many people sleep on their side, this position has some great benefits that may really boost your sleep quality and overall health. For starters, it may help to keep your spine in a neutral position, which may help to reduce back and neck pain. It’s also one of the best positions for reducing snoring and easing obstructive sleep apnea because it may help to keep your airways more open. Side sleeping may also help to improve digestion too, especially if you sleep on your left side, as it helps your body process food more efficiently.”

Let’s break down some of the key health benefits:

Sleeping on your side – especially with the right mattress and pillow – can help maintain spinal alignment, reducing the risk of waking up with lower back pain, neck pain, or stiffness. Sealy Posturepedic’s Alison Jones explains: “One of the most important benefits is the way it encourages a more natural spine alignment. With the correct mattress, this position helps to reduce strain on the back and neck, ensuring you don’t wake up feeling stiff or sore.”

If your partner’s been gently (or not-so-gently) nudging you in the night, side sleeping might be the fix. Sunday Times bestselling author and osteopath to the stars James Davies says, “It is the real deal. Side sleeping helps keep the airway open and reduces the vibration that causes snoring. It is even part of positional therapy that doctors prescribe for certain types of sleep apnoea.”

For anyone dealing with gastroesophageal reflux disease (GERD) or the occasional bout of acid reflux, left-side sleeping can make a noticeable difference. James notes, “Sleeping on your left side can reduce heartburn and reflux because gravity helps keep stomach acid down where it belongs. The science is solid on this.”

Some research suggests that left-side sleeping may help with circulation, particularly for pregnant women. Alison says, “For expectant mothers, side sleeping is widely encouraged, especially on the left side, as it supports healthy blood flow to both mother and baby.”

It’s not all about medical perks – for many side sleepers, the position just feels more secure. Alison points out that comfort plays a big role in better sleep, and for some, curling up on one side is the quickest way to drift off.

Left side vs right side – which is better?

If you’re wondering whether you should commit to left-side sleeping or right-side sleeping, it depends on your body’s needs. James explains: “Left side sleeping is generally better for reflux and digestion because of the way your stomach sits in your body. Right side sleeping can be more comfortable for some people, but it can make reflux worse. If you do not have reflux, either side might be fine.”

The key takeaway? Mix it up. “Switching sides during the night is a good way to avoid putting too much pressure on one shoulder, hip, or side of your neck,” says James.

How to sleep on your side correctly

Simply rolling over and calling it a night isn’t enough – proper side sleeping posture matters if you want the health benefits without shoulder pain or hip discomfort.

Sammy’s advice: “Focus on keeping your body aligned – your head, neck, and spine should form a straight line. Make sure your neck stays in a midline position by using the correct pillow. A simple yet effective tip is to place a pillow between your knees. This helps keep your hips, pelvis, and spine properly aligned, easing pressure and reducing lower back or hip discomfort.”

Alison agrees, adding: “Your pillow should fill the space between your head and the mattress so your neck remains aligned with your spine. Alternating which side you sleep on can also prevent excessive pressure on the same joints, night after night.”

The role of your mattress and bedding

The right mattress can be the difference between waking up refreshed or with an aching back. Alison recommends a medium-firm mattress for side sleepers, which offers cushioning for the shoulders and hips without compromising spinal support. Technologies like memory foam or hybrid designs with targeted support springs can help ease pressure points and keep the spine neutral.

James also has a practical hack for better sleep: “A good mattress topper can transform your sleep. It adds comfort, reduces pressure on your joints, and supports your spine through the night.”

Does temperature matter when you’re sleeping?

In short: yes. Both Sammy and Alison agree that keeping your bedroom between 16-18°C supports better sleep quality.

Sammy explains, “If your room gets too warm, it can suppress melatonin, the hormone that helps regulate your sleep cycle. If it’s too cold, your body has to work harder to stay warm, which can also disrupt sleep.”

Alison points out that cooler conditions help with nocturnal thermoregulation – the body’s natural temperature drop before sleep – which signals it’s time to rest. Breathable bedding, such as lightweight duvets or gel-infused mattress toppers, can also help regulate your body temperature overnight.

Shoulder pain and side sleeping

While the side sleeping position can be great for spinal alignment, it does concentrate weight on the shoulder you’re lying on. If you regularly wake up with shoulder pain, it could be your mattress or pillow height causing the issue. A medium-firm mattress with enough give for the shoulder, plus a pillow that fills the gap between your head and mattress, can make all the difference.

Fetal position – a popular twist on side sleeping

One of the most common variations for side sleepers is the fetal position, where knees are drawn up towards the chest. It can feel cosy and secure, and for pregnant women in particular, it’s a safe way to rest that supports both mother and baby. Just make sure you’re not curling too tightly, as this can restrict breathing and cause stiffness.

Brain health and long-term wellness

Side sleeping has even been linked to potential brain health benefits. Some studies (including those referenced by the USA’s NIH) suggest it may help the brain clear waste products more effectively during sleep, possibly lowering the risk of neurodegenerative conditions. While more research is needed, it’s another reason this position is often named by the Sleep Foundation as one of the healthiest sleep positions for overall health and wellness.

Finding your best sleeping position

So, is side sleeping officially the best sleeping position? James sums it up: “The best sleeping position is the one that supports alignment, comfort, and breathing while helping you wake up feeling rested. For most people, alternating between the back and the side with the right pillow support is ideal.”

For side sleepers, that means paying attention to spinal alignment, switching sides, and optimising your sleep environment for comfort. Whether you favour the left side for digestion, the right side for comfort, or a mix of both, making small tweaks – like using a body pillow or upgrading to a medium-firm mattress – can turn a good night’s sleep into a great one.