About half of adult population across the world sleep on their side (source). Which means most of us are doing it wrong. Why? Because when you lie on your side, your hips and shoulders end up becoming pressure points that bear most of your body weight. Without a mattress that provides adequate support, your spine curves unnaturally, your muscles are unable to relax, and you end up waking up everyday with a stiff and achy feeling that takes about half the morning to shake off.
A study published in PMC found that incorrect mattress support causes areas like the hips to sink, leading to increased pressure on the spine and resulting in discomfort or even long-term pain (source). So if you're a side sleeper waking up tired, the problem isn't how much you're sleeping. It's what you're sleeping on.
Is Sleeping on Your Side Really Bad for You?
Sleeping on your side actually puts your body in an awkward position. Your shoulders and hips stick out more than your waist and when you think about it in terms of basic geometry, it means those points hit the mattress hardest or with the most pressure. If your mattress is too firm, those areas end up compressing painfully. When the mattress is too soft, your hips end up sinking in while your shoulders stay elevated. This ends up twisting your spine into positions it was never meant to be in.
There are multiple studies done on mattress firmness and most of them found that medium-firm mattresses provided better sleep quality, reflected in narrower ranges of sleep duration, efficiency, and sleep latency (source). What that means is, basically, the apt level of firmness is what directly affects whether you are actually able to sleep or if you will just spend eight hours being contoured in unnatural positions.
What Do Side Sleepers Actually Need to Sleep Comfortably?
Forget what people tell you about "universal comfort." There is no one-size-fits-all mattress. Different sleep positions require different kinds of support. And side sleepers? They have some specific mattress needs which help them sleep better. Following are the things you need to focus on if you sleep on your side:
- Pressure relief at shoulders and hips: These areas need to sink enough to stay comfortable but not so much that your spine bends sideways.
- Support for your waist: The gap between your ribs and hips needs filling so your spine stays straight. A soft mattress that lets everything sink equally misses the point.
- Responsive materials: You shift positions during sleep, so your mattress needs to adjust with you, not trap you in one spot.
Side sleepers typically benefit from softer surfaces (ranging from 3-6 on a 10-point firmness scale) that cradle pressure points while maintaining spinal alignment. But again, there is no one universal recommendation. Your requirements, while contingent on your sleeping position, will also depend on your body weight.
|
Your Weight |
Ideal Firmness |
Why |
|
Under 60 kg |
Soft to Medium-Soft (3-5) |
Lighter bodies need more give to properly sink into pressure-relieving layers |
|
60-100 kg |
Medium-Soft to Medium (4-6) |
Balanced cushioning with enough support to prevent excessive sinking |
|
Over 100 kg |
Medium to Medium-Firm (5-7) |
Prevents body from sinking through to the base layer while maintaining spinal alignment |
*This table is based on general guidelines and personal preferences and trials can vary.
The Best Mattress Options for Side Sleepers
Beyond just the level of firmness for the mattress, the material with which the mattress is made also matters. Here are some of the best mattress options for side sleepers from SleepyCat:
1. The Ultima Memory Foam Mattress
This mattress is made of real memory foam and contours precisely to your body shape, distributing weight evenly. It combines the adaptive support of AirGen™ memory foam with the CoolTEC fabric addressing the main complaint about memory foam (heat retention) while delivering the pressure relief side sleepers need. Medium-soft feel, responsive enough to move with you.
2. The Ultima Natural Latex Mattress
This mattress has a GOLS Certified 100% organic latex layer which offers responsive support. That means you sleep "on" it rather than sinking "into" it. The material bounces back immediately as you shift positions. Equipped with SculptCut technology, this mattress offers zoned support, softer where you need pressure relief, firmer where you need support. It is a medium-soft mattress that works for most side sleepers without the feeling of being “stuck”.
3. The Founder’s Mattress
This one is the ultimate solution for people who sleep on their side most of the night but shift to their back occasionally or end up tossing and turning a lot. The Founder’s mattress addresses this problem by offering the responsive adaptability of the patented SmartCell™ Memory Foam.
This mattress is made with a patented micro-cell design with hundreds of individual cells for precise pressure relief and improved airflow. It also has a layer of the HyperXD™ Foam
that cradles your body without letting it sink. It is literally the best of both worlds.
Mattress Types That Don’t Suit Side Sleepers
When you sleep on your side, you're basically balancing your entire body weight on two narrow points: your shoulder and your hip. Think about it. Your waist? Suspended in the air. Your legs? Not really taking much load. Everything comes down to those two spots.
- Ultra-firm mattresses or orthopedic mattresses are often less suited for side sleepers. When your mattress is too firm, your shoulders and hips can't sink in enough. Your spine stays bent all night because those pressure points are holding you up. You wake up with shoulder pain, hip pain, or that weird numbness in your arm.
- Even super-soft mattresses also do not work for side sleepers. When your mattress is too soft, everything sinks too much, but it ends ups sinking unevenly. Your entire body dips into the mattress like a hammock, and your spine curves the opposite way to its natural position, leading to wake-up calls riddled with back pain.
The Warning Signs Your Current Mattress Isn't Working For You
You don't need a sleep study to know your mattress is wrong. Your body gives you plenty of signs:
- Shoulder or hip pain that lasts into the day: Your pressure points aren't being cushioned enough. The mattress is too firm for your body weight.
- You wake up on your back even though you fell asleep on your side: Your body's trying to escape the discomfort. Either your mattress is too firm (creating pressure points) or too soft (not supporting your waist).
- Arm numbness or tingling: Blood flow is being restricted at your shoulder. Classic sign of insufficient pressure relief.
- Lower back strain: Your spine isn't aligned, and your muscles are working overtime trying to compensate. This usually means your waist isn't getting enough support.
