How Weighted Blankets Can Help Side Sleepers

When you’re in yoga class, running in the park, packing and moving, or doing anything really – position matters. Positioning yourself correctly during physical movements can prevent injury and strain but have you ever thought of how to position yourself during sleep?

Positions can affect the quality of your sleep, so if you’re dialed in with good sleep hygiene, avoiding screens before bed, using a weighted blanket, and clocking the recommended number of hours and still feeling fatigued, you might want to change up your position.

Side sleeping has the best reputation for health benefits and better sleep. Think of changing how you sleep? Can you sleep on your side with a weighted blanket? Check out our rundown on the facts for better sleep through side sleeping.

The Pros and Cons of Side Sleeping

Humans are imperfect beings and though we appear to be symmetrical at first glance, we know there are differences side to side and inside to out. Our organs aren’t perfectly aligned and just like how there are poses in yoga designed to help and support certain areas, certain sleep positions can do the same thing.

Sleeping on your side comes with lots of benefits:

• Gastric emptying may be accelerated when lying on the right side.
• Increasing movement in the colon may also decrease instances of heartburn or Gastroesophageal reflux disease (GERD).
• Left side-lying positions may also help alleviate bedtime GERD symptoms.
• Side-lying sleep may alleviate sleep apnea symptoms in some patients.
• Sleeping on either side may alleviate snoring in those without sleep apnea. Sleeping on your side can reduce sinus pressure and may prevent the tongue from partially obstructing your airway.

While side sleeping comes with benefits, there may be some negatives to deal with too.

• Some people will experience shoulder or neck pain.
• There's also a risk of feeling tightness in the jaw from the nightly pressure.

These issues can be resolved with the right sleep support. To become a better side sleeper you should prep your body and sleep space.

• Find a body pillow for side sleepers or one that fits your collarbone structure.
• Place a firm pillow between your knees to prevent hip pain and support your low back.
• Hold on to a “cuddle” pillow to support your arms and shoulders. The Hugget, our knot Pillow, is perfect for this.
• Use a weighted blanket, like our Cotton Napper, with the right weight to help you sleep more soundly.

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Weighted Blankets Benefits for All Sleepers

Weighted blankets benefits can be enjoyed by all people and all types of sleepers, even side sleepers. Wondering how weighted blankets benefit side sleepers?

• Help reduce stress by using deep touch pressure
• Can help regulate sleep cycles for a deeper, more restful sleep
• Can help reduce restless leg pain and sensation

The ideal weighted blanket weight is about 10% of your body weight. However, side sleepers may want to choose a blanket about 7% of their body weight because of the weight distribution. Ideally, a weighted blanket for an adult is between 15-20 pounds. However, you should find the right size and weight of your weighted blanket using our chart or by taking the quiz for a tailored suggestion.

In conclusion

If you’re thinking about changing up your sleep position for a more restful sleep (and better mornings), consider getting used to sleeping on your left side. As you make the transition, expect that your body will naturally roll back into its former comfortable place.

Keep up the nightly routine and eventually, your body will get the message. Use a weighted blanket from the start of the transition to clue your body in that side-lying position means it’s time to relax, unwind, and rest. You'll be side-sleeping in no time.