What’s more is that if you’re tossing and turning all night, you’re likely to wake up feeling like you only slept four hours, even if you were under the covers for eight. “Fatigue itself will make you not feel your best,” Dr. Hayden says. “The physical aspects of your health will spill into the emotional and mental aspects. When you feel your best physically, you’re more likely to have a positive self-image.”
Even if you position yourself correctly, you might still move around in your sleep, ultimately shifting your body out of your desired side-sleeping position. It’s important to look at your stress levels and find a way to manage them before bed, says Dr. Hayden, since they might be causing you to be restless at night, and ultimately shift your body out of your desired side-sleeping position.
“If you’re one of these [people who tosses and turns], do something before you go to bed to offload your stress,” he says. Eliminating your stress entirely is easier said than done, but there are small steps you can take to ease yourself into a more restful state. Instead of scrolling through a screen emanating blue light that might compromise your circadian rhythms and ultimately suppress sleep-inducing melatonin, Dr. Hayden recommends reading a book. “Let your mind go blank, or to a time or place that is relaxing and comfortable. Try a warm bath or shower to relax,” he says.
Look: You’re not doomed for a life of pinched nerves and sore muscles if you’re unable to sleep on your side, and only on your side. At the end of the day, all our experts agree that comfort is most important. Other postures like sleeping on your back can also be beneficial if executed properly. If you’re going to sleep on your back, Petrocco-Napuli recommends placing a pillow under your head and under both of your knees in order to support and level the spine. Feel free to experiment with exact pillow placement so as to support the natural curvature of your unique spine.
This might all seem like a lot to think about and remember before you’re supposed to relax and ultimately fall asleep, but rest assured: with a proper pillow, a firm mattress, and an aligned spine, you’ll be well on your way to sleeping soundly — and waking up relatively pain-free. If pain does persist, speak to your doctor about any underlying issues.
