Sleeping position might seem like a trivial choice, but it can actually have a significant impact on your health. Although many people sleep on their right side without any apparent issues, there are some potential drawbacks to this position that you shouldn’t ignore. Let’s explore why avoiding sleeping on your right side might be better for your overall health and well-being.

Sleeping on Your Right Side May Worsen Acid Reflux and Heartburn

One of the most compelling reasons to avoid sleeping on your right side is that it can worsen acid reflux and heartburn. Research shows that sleeping on the right side relaxes the lower esophageal sphincter, the muscle responsible for keeping stomach acid from rising into the esophagus. When this muscle is relaxed, it allows acid to flow back up more easily, which can lead to heartburn, especially if you’ve eaten a large meal before bedtime.

According to Healthline, sleeping on your left side is the best position for lessening acid reflux because it keeps your stomach below your esophagus, preventing acid from rising. So, if you frequently experience heartburn, try switching to your left side to see if it helps.

Right-Side Sleeping Could Negatively Affect Your Heart Health

Your heart is located slightly more toward the left side of your chest, which means sleeping on your right side might affect blood flow. Some experts suggest that right-side sleeping could put extra pressure on the blood vessels that supply blood to the heart, potentially reducing its efficiency. A study published in the Journal of the American College of Cardiology found that sleeping on the left side can reduce pressure on your heart and may even improve blood circulation.

For people with heart conditions, such as congestive heart failure, sleeping on the left side might feel more comfortable and reduce symptoms like shortness of breath. Although more research is needed, the evidence suggests that sleeping on the left side is more beneficial for heart health, particularly if you already have heart problems.

If You Snore or Have Sleep Apnea, Sleeping on Your Right Side May Make It Worse

Snoring and sleep apnea can disrupt your sleep and that of anyone who shares your bed. Experts say that sleeping on your right side can worsen these issues because it tends to collapse the airway, making it harder to breathe. When you sleep on your back or right side, gravity can cause your tongue and soft tissues to block your airway, leading to snoring or episodes of stopped breathing.

In contrast, sleeping on your left side can help keep your airway open, allowing for better airflow and reducing the likelihood of snoring or sleep apnea episodes. In fact, many scientific studies recommend sleeping on the left side as the best position for people who struggle with these conditions.

Sleeping on Your Right Side May Increase Your Risk of Developing Lymphatic Problems

The lymphatic system is essential for removing waste and toxins from your body. Since the largest part of the lymphatic system, called the thoracic duct, is located on the left side of your body, sleeping on your right side might hinder the efficient drainage of toxins, according to some health experts. This can cause a buildup of waste products, which may eventually contribute to health issues like swelling, inflammation, or even a weakened immune system.

By sleeping on your left side, you allow gravity to aid the lymphatic system, ensuring that waste products are removed more effectively. This simple adjustment could help your body detoxify more efficiently overnight.

It May Lead to Increased Pressure on Your Liver

Your liver is one of the largest organs in your body, and it sits on the right side of your abdomen. When you sleep on your right side, you may put extra pressure on your liver, which could potentially interfere with its ability to detoxify your blood and process nutrients. Over time, this pressure might cause discomfort or even contribute to liver problems, especially if you have an existing liver condition.

Sleeping on your left side, however, allows your liver to hang freely without any added pressure, promoting better liver function.

What Are the Benefits of Sleeping on Your Left Side?

While avoiding right-side sleeping has its benefits, switching to your left side can offer several health advantages, such as:

Improved digestion: Left-side sleeping allows gravity to help food and waste move through your digestive tract more efficiently.
Better heart health: As mentioned earlier, sleeping on your left side can reduce pressure on your heart and improve blood circulation.
Reduced acid reflux: Left-side sleeping helps keep stomach acid in your stomach, minimizing the risk of acid reflux and heartburn.
Enhanced lymphatic drainage: Sleeping on your left side helps your lymphatic system drain waste products more effectively.

Tips for Changing Your Sleeping Position

If you’re used to sleeping on your right side, making the switch to your left side can be challenging at first. Here are some tips to help you adjust:

Use a body pillow: Hugging a body pillow can make it easier to stay on your left side and prevent you from rolling over to your right side during the night.
Elevate your head: If you experience acid reflux, try elevating the head of your bed by placing a wedge pillow under your mattress. This can help keep stomach acid from rising while you sleep.
Train yourself gradually: Start by lying on your left side for a few minutes each night, gradually increasing the time until it becomes more comfortable.
Choose the right mattress: A medium-firm mattress can provide enough support to keep your spine aligned while sleeping on your left side, reducing pressure points and making it easier to stay in this position.

Who Should Be Extra Careful About Sleeping on Their Right Side?

Some individuals should be especially cautious about sleeping on their right side, including:

People with acid reflux or GERD: As mentioned earlier, sleeping on your right side can make acid reflux worse.
Pregnant women: Sleeping on the left side improves blood flow to the baby and reduces pressure on the liver, making it the best sleeping position during pregnancy.
Individuals with heart conditions: Sleeping on your left side may improve heart function and reduce symptoms for those with heart disease.

The Takeaway

Sleeping on your right side might seem harmless, but it can have some surprising effects on your health, from worsening acid reflux to potentially impacting heart health. For most people, sleeping on the left side is the healthier option, as it promotes better digestion, improves blood circulation, and supports the lymphatic system.

That said, if you’re experiencing any discomfort or health issues related to your sleeping position, talk to your doctor or a somnologist for advice.