Make sleeping on your side more comfortable with these hacks for achy side sleepers.
While many of my clients struggle to sleep due to “mind traffic,” some also aren’t sleeping well because they can’t get comfortable physically. This can be due to chronic pain, or less invasive (but nonetheless annoying) acute aches and pains.
This blog will give you some tips to help you sleep more comfortably on your side.
Hack #1: create a trench for your bottom shoulder
If you’re a side-sleeper, for example, you’ve probably woken up with a sore bottom shoulder.
I’m still using the sleep technique I learned in one of your classes. I sleep with a towel underneath…to take the pressure off my shoulder. It works!” (L.M., CPA)
I’m showing this with a yoga blanket, but you can use a towel or any similarly firm blanket.
Tip: If you’re using a yoga blanket, it’s the fold for kneeling, folded in half longways one more time.
Fold the blanket or towel to a comfortable height. Make sure there are no lumps or bumps—you want it to be very smooth so it’s comfortable.
Place the blanket so that when you come down onto your preferred side, it lands just below your armpit. The blanket should lift your side ribs up a bit. Your bottom arm should be able to rest between your pillow and the folded blanket.
If you still feel too much pressure on your bottom shoulder, refold the blanket to raise you up a bit. Don’t go too high though, just enough is enough.
Hack #2: reposition your hips to help your low back
If you’re a side-sleeper, perhaps you’ve woken up with a sore lower back.
I’m showing this with a yoga blanket, but you can use a towel or any similarly firm blanket.
Fold the blanket or towel into a long, flat skinny shape.
Tip: If you’re using a yoga blanket, it’s the fold for kneeling, folded in half longways one more time.
Place the folded blanket between your shins. If possible, support both your knees at the top and your ankles at the bottom.
Can’t wear black pants in a house with cats! 😉
In truth, for me this blanket could be even a bit taller. See how my knees are lower than my hips?
Generally speaking, the closer your top knee is to being the same height as your top hip, the less pressure you’ll feel on your lower back. You might also decide to place something underneath the bottom shin to lift that a bit as well.
Hack #3: prevent the side hunch
Side sleepers also can wake up with a sore upper back (specifically around the top shoulder). Here’s how to reduce the likelihood of that.
I’m showing this with a second pillow, but you can use anything you like. In truth, I use a stuffed bear!
Simply hug the second pillow against your torso. Your upper shoulder and back should stay aligned with the rest of your torso, rather than curling in and dumping forward.
The second pillow helps prevent you from rounding your upper back in that “hunched over” habit many of us have from working at our computers, in our gardens, driving, etc.
Hack #4: just fill the space
Finally, lets eliminate waking up with a stiff or sore neck.
I’m showing this with a yoga blanket, but you can use a towel or any similarly firm blanket.
Tip: You can find pillows specifically designed for side sleepers, but like many on the market, often these are too high. So before you invest, use something you have around the house to find the best height for you.
Fold the blanket or towel so that it is just high enough to fill the space between your neck and your mattress.
Your head should be and feel level: not tilting downward toward the bed, nor being lifted up toward the ceiling. You can have someone else look at you if you have trouble feeling this level position.
Try these side-sleeping hacks and let me know what you think!
Do you experience other types of aches or pains from your sleep position that you’d like me to talk about? Comment and let me know.
