The best sleeping position is lying flat and looking up at the ceiling. However, some people can only fall asleep or feel comfortable lying on their side. If changing this position is difficult, it is recommended to place a pillow between the legs or lie with the left side down.

 

When lying on your side, place a pillow between your knees and position your left side downward.

 

When sleeping on your side, it is good to place a pillow between your knees. Sleeping this way helps maintain a straight posture of the spine and neck. It also reduces stimulation to the hips and legs. The pillow used for sleeping should be about 10-15cm high to keep the neck and shoulders at the same level. Additionally, when sleeping on your side, it is better to lie with your body on the left side. This is because of the shape of the stomach; lying on the left side allows food and stomach acid to stay stably in the wider stomach pouch. Conversely, lying on the right side can cause food mixed with stomach acid to shift toward the esophagus, increasing the risk of acid reflux esophagitis.

If you have acid reflux, teeth grinding, or sleep apnea, sleeping on your side is recommended. Additionally, for certain conditions, sleeping on your side can be beneficial.

 

 

Gastroesophageal reflux disease

 

Sleeping on your left side relieves gastroesophageal reflux disease. According to a study from the University of Amsterdam in the Netherlands, the level of esophageal acid exposure was lower when sleeping on the left side compared to not. The stomach, which digests food, is tilted to the left side of our body. When lying on the left side, the stomach's concave part faces downward, allowing remaining food in the stomach to flow properly in the correct direction for digestion. Lying on the right side positions the stomach above the esophagus, increasing the risk of stomach acid reflux into the esophagus when the lower esophageal sphincter relaxes.

 

Teeth grinding

 

The main cause of teeth grinding is mouth breathing due to nasal congestion while sleeping. A study by Seoul Sleep Center found that 82% of teeth grinding patients experience sleep breathing disorders such as mouth breathing. Among the participants, 84% grinded their teeth when lying flat, while they did not grind their teeth when sleeping on their side. Sleeping on one's back causes the mouth to open, tension in the jaw muscles increases, and teeth grinding worsens.

 

Sleep Apnea

 

Lying on your side can also improve sleep apnea. Sleep apnea is a condition where breathing stops during sleep, often accompanied by symptoms such as snoring and insomnia. It occurs when tissues like the tongue and tonsils enlarge or when obesity narrows the airway. When lying flat on your back, the base of the tongue falls back and blocks the airway, worsening sleep apnea. Sleeping on your side helps keep the airway open, allowing for easier breathing.

 

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Gastroesophageal reflux disease, surprisingly

Sleeping on your right side is said to be worse.

It's also good to sleep right away.

Sleeping on your side is also good, so please consider it.