The Benefits of Side Sleeping

Side sleeping is the most popular sleeping position among U.S. adults. This position has a few advantages over back or stomach sleeping. For one, side sleeping can minimize snoring because it keeps your airway open; back sleepers snore more often because the tongue falls back into the throat, creating an obstruction for the airway. Side sleeping can be beneficial to people with sleep apnea and/or acid reflux for the same reason. If you’re a pregnant woman, chances are you’ll feel more comfortable on your side than you will in other sleep positions; a bolster pillow for the legs or knees can also provide comfort for pregnant sleepers.

Side sleeping can also align the spine and reduce discomfort in the shoulders, hips, and other areas where pressure points tend to develop. However, this is contingent on a mattress and pillow that offer enough support to align your head and neck, shoulders, lower back, and hips.

How to Choose a Pillow for Side Sleepers

The best pillow for side sleepers will provide adequate cushioning to support the head and neck. Pillows that either sink too deeply or feel too thick can interfere with spinal alignment, and neck and shoulder aches typically occur as a result. In determining the best pillow,  you should look at several factors, including loft, firmness level, and material composition. In the next few sections, we’ll discuss how side sleepers can find a pillow that will work for them.

What to Consider When Purchasing a Pillow for Side Sleepers

In your research for a pillow that is compatible with side sleeping, you’ll no doubt come across pillow manufacturers who claim their products are suitable for all sleep positions, or that their pillows’ construction and materials offer universal comfort for all sleepers regardless of body type or personal preference. These marketing claims are misleading. Each pillow is uniquely designed to provide a distinct feel. Given the demands of different sleep positions, any pillow you select will be better suited to some sleepers and less so for others.

Rather than using marketing jargon to guide your pillow search, focus on the following attributes instead.

• Loft: Loft, or thickness, is arguably the most important consideration for side sleeping. Most side sleepers need medium to high loft pillows that provide enough cushioning for the head and neck without sinking too low. If your thickness preferences vary by night, you may be a good candidate for a pillow with adjustable loft levels.
• Support: Support refers to how well the pillow maintains an even surface for your head and neck. Spinal alignment is imperative for side sleepers, so you’ll want a pillow that doesn’t sink too much or elevate your head excessively. Pillows with solid foam or latex cores typically provide the best support.
• Firmness Level: A pillow that feels too soft will probably sink too much beneath your head, leading to alignment issues and the potential for added pressure. If the pillow is too firm, then you may experience discomfort around the neck and shoulders. Pillows with mid-level firmness are usually the best choice for side sleepers because they provide a balance of contouring and support.
• Pressure Relief: Many side sleepers feel pressure in the shoulders and hips because their mattress is not supportive enough. Likewise, pressure points may develop around the neck and shoulders if the side sleeper’s pillow does not keep these areas aligned with the spine. For this reason, side sleepers generally need a supportive pillow that also contours to the body.
• Shape: Some fill materials compress over time, causing the pillow to flatten and feel less comfortable. You’ll need to regularly fluff these pillows in order to give them a full shape. Other materials, such as solid foam and latex, maintain their shape with less effort.
• Price: The price of a pillow largely depends on its material components. Pillows made of polyfoam, down alternative, and feathers typically have the lowest price-points, while those with memory foam, latex, down, and buckwheat hulls tend to be the most expensive models. That said, you should be able to find a high-quality pillow with any fill material for $150 or less in a queen size.
• Quality Materials: The materials used to construct a pillow’s cover and inner components can impact a wide range of qualities, including durability, temperature regulation, and shape retention. You may pay more for a pillow with higher-quality components, but you can also count on more longevity and stronger performance from many of these models.

What Pillow Materials Are Best for Side Sleepers?

The best pillow fill materials for side sleepers include memory foam, latex, buckwheat hulls, and other components that offer sufficient support without feeling too firm. However, However, the amount of comfort a pillow offers side sleepers depends on a few other factors. The most common pillow materials are outlined below.

• Memory Foam: Memory foam, or viscoelastic polyurethane foam, is engineered to feel softer when it comes into contact with body heat. This creates deep conforming for your head and neck when lying on a memory foam pillow, which can help to align the spine and reduce pressure in different areas.
• Buckwheat: Buckwheat pillows are filled with hulls, the hard outer casings of buckwheat kernels. These pillows have a very firm and supportive feel; many liken them to hard bean bags. Most buckwheat pillows can be adjusted for loft by adding or removing kernels, and they promote good airflow, too.
• Feather: Feathers are the outer plumage of ducks and geese. While light and airy, feathers have a coarser and denser feel than down. As a result, side sleepers won’t sink as deeply into the pillow. Feather pillows also sleep very cool and offer good durability compared to other pillow types.
• Latex: Latex is a substance derived from the sappy extract of rubber trees. When molded into a foam, latex contours to the body like foam but feels much more responsive. Side sleepers may find a latex pillow more supportive since the material does not sink as deeply.
• Down: Down is the soft inner plumage of ducks and geese. The material is exceptionally airy and light, and it also promotes insulation. To ensure adequate support for sleepers, many down pillows are reinforced with feathers in their outer chambers. This prevents side sleepers from sinking excessively.
• Polyfoam: Polyfoam molds to the body but it also feels more responsive. You won’t feel the same deep contour as memory foam, but the material is more adaptive than latex. Polyfoam has a tendency to sleep hot, but many manufacturers ventilate or aerate their foam to minimize body heat absorption.

Other Tips for Side Sleepers

In addition to selecting a supportive pillow that promotes spinal alignment, side sleepers can use the following strategies for sleeping comfortably each night.

Choose the Right Mattress: The best mattress for side sleepers will provide ample cushioning to the shoulders and hips in order to align the spine and alleviate pressure in different areas. Most side sleepers prefer mattresses with softer feels that conform closely to the body without sinking too much beneath their heavier areas.
Use a Pillow Between the Knees: A pillow between the knees can also improve spinal alignment and reduce pressure in the lower back and hips. Pillows filled with down/feathers, shredded foam, and other moldable materials tend to be most comfortable. You may also find more comfort and pressure relief by placing the pillow beneath your legs.
Invest in a Mattress Topper: A topper is a single layer of cushioning material placed on top of your mattress. Toppers can measure up to 4 inches thick, so using one can make your mattress feel significantly softer or firmer. For side sleepers, the right topper can mean closer conforming, better spinal alignment, and less pressure.

What Are the Pros and Cons of a Memory Foam Pillow?

Memory foam has unsurpassed contouring abilities that make it one of the best pillow materials for pressure relief and support. However, memory foam has some drawbacks as well, the most notable of which is its tendency to trap heat. The material also has a slow response to pressure that some people like, but that can be restrictive when changing positions.

What Is a Bedtime Routine?

A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.

Why Are Bedtime Routines Important?

Humans are creatures of habit. Like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.

Bedtime routines also play an important role in reducing late-night stress and anxiety — the kind of worrisome thoughts that keep you up at night. Anxious thoughts and rumination activate your mind and sympathetic nervous system. Left unchecked, these thoughts can intensify and develop into insomnia. By following a bedtime routine, you can keep your mind focused on other tasks and encourage yourself to relax instead.

Bedtime routines help your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep.

What Is a Good Bedtime Routine For Adults?

Ready to dream up your ideal bedtime routine? Try these ten ideas.

1. Decide on a Set Bedtime.

As part of your natural sleep-wake cycle,   your brain starts winding down for sleep a few hours before bedtime. You can use your bedtime routine to make that process more effective. First, decide on your bed- and wake-up times, and stick to them every day. Following a consistent sleep routine helps train your brain to naturally feel tired when it’s bedtime.

Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set an alarm if you need to.

2. Leave the Electronics Alone.

Despite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram.  Electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain suppresses melatonin production.and works to stay awake.

Don’t play tricks on your brain. Say goodnight to your electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won’t be as disruptive.

3. Have a Light Snack or Bedtime Tea.

Heavy meals9 and drinking10 before bed can lead to indigestion, acid reflux11, and middle-of-the-night restroom trips that disrupt your sleep. However, going to bed hungry can also upset your stomach and make it hard to fall asleep.
Find a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Cherries, grapes, strawberries, nuts, and oats all have high melatonin content. Non-caffeinated herbal teas, especially ones with chamomile or lavender, are another nice way to calm the mind and induce sleep. Just make sure to use the restroom before bed!

4. Take a Warm Bath.

As part of your sleep-wake cycle, your body experiences various hormonal changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep. At the same time, your core body temperature drops.
Scientists have found that mimicking that nighttime drop in body temperature via a warm bath can trigger a similarly sleepy reaction. Consider taking a warm bath about an hour before you go to sleep. Your body will heat up from the water, and cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.

5. Listen to Music.

62 percent of people listen to music to help them sleep. The genre isn’t important, so long as the music relaxes you. Close your eyes, listen to the music, and let it distract you from your worries and calm you down.
Other types of audio can be good for sleep too, like ambient sounds and white or pink noise. Pink noise, like rain or waves, has been shown to improve sleep quality, while white noise may help you fall asleep faster by masking other sounds. You can find playlists for different types of white noise on Spotify and smart home devices like Alexa.

6. Stretch, Breathe, and Relax.

Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can allow you to let go of physical and mental tension, by instead focusing on your body and mindfully relaxing. A daily yoga routine has been shown to improve sleep quality, and a few simple stretches or massage before bed can prevent cramping.
Some light yoga, stretching, and breathing exercises can go a long way toward relaxing you into sleep. See what works for you and add it to your bedtime routine.

7. Practice Meditation.

Like yoga, a regular meditation practice can improve your sleep quality. Mindfulness meditation teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.
You can practice mindfulness meditation by simply closing your eyes and allowing yourself to focus on your thoughts and feelings. Observe your thoughts, but don’t judge them. Deep breathing and visualization are other forms of meditation. You can find many guided meditation exercises for free on smartphone apps or YouTube.

8. Read a Good Book.

Reading is a common bedtime routine that begins in childhood. Parents often read to their children as part of a bedtime routine.
When incorporating reading into your bedtime routine as an adult, stay away from exciting genres like suspense and action. A book with a plot that’s drama-free, even boring, can be best.

9. Write Down a To-Do List or Journal.

Many people find it restorative to journal, and doing so in the evening lets them sort out their thoughts and feelings before going to bed.
If the idea of journaling overwhelms you, consider starting with a simple to-do list. One study found that taking 5 minutes before bed to jot down a quick to-do list of tasks that needed to be done in the following days significantly sped up sleep onset.

10. Prep Your Bedroom.

Dedicate part of your bedtime routine to transforming your bedroom into a sleep oasis. Make a ritual out of making things as cool, dark, and quiet as possible.
Set the thermostat to somewhere between 60 to 71 Fahrenheit. Turn off any noisy electronics. Dim the lights and pull down your blackout curtains. Put things away and remove clutter. Enjoy your favorite scent with an aromatherapy diffuser.
Now, for the final piece of your bedtime routine: getting into bed. Make this the very last thing you do, and once your head hits the pillow, don’t do anything else other than try to fall asleep. You want your brain to see your bed as a place of slumber, and that’s all.

Do you enjoy crisp, lightweight bedding that sleeps cool and doesn’t drape or cling to the body too closely? If so, you’ll probably enjoy the feel of percale sheets. Percale is a type of weave that produces material with a crisp hand-feel and an airy structure. It is also known as “plain weave.” In addition to sheets, percale is used to construct men’s dress shirts. Percale sheets are normally produced from cotton, but this weave can also be used for other fabrics such as polyester and rayon from bamboo.

What Are Percale Sheets?

Some consumers mistake “cotton percale” for a specific variety of cotton. In fact, the term percale refers to a type of weave used to make bedding, garments, and other products. Percale is also known as plain weave. Most percale sheets are made from cotton, but this weave can also be used with polyester, rayon from bamboo, microfiber and other synthetic fabrics.

Each woven fabric consists of vertical threads known as warps and horizontal threads known as wefts. For percale, the wefts pass – or “float” – over the warps in a one-by-one pattern, forming a grid shape that leaves the material with a crisp hand-feel that will gradually soften over time. Percale’s tight structure requires fewer threads than other weaves, so its thread counts are generally lower and the fabric is relatively lightweight. This sets percale apart from other weaving techniques such as sateen and twill.

The minimum thread count for percale is 180, but most percale sets fall in the 200 to 300 thread count range. In the guide below, we’ll discuss how percale is made, key differences between percale and sateen, and what to look for when shopping for a new percale sheet set.

How to Choose Percale Sheets

Buying new sheets might seem like a straightforward purchase, but there are a few factors to consider before deciding which set is right for you. These include feel, thread count, pocket depth of the fitted sheet, and ease of care. In the next section, we’ll explain what each factor entails and how to evaluate different sheet sets based on these criteria.

What to Consider When Buying Percale Sheets

From misleadingly high thread counts to claims of sheets that “never wear out,” dubious assertions and exaggerations can be common in the bedding industry. Rather than relying on brand marketers to guide your purchasing decision, we recommend evaluating each set using the following criteria. This will help you distinguish high-quality sheet sets from their lower-quality competitors.

Weave
All percale sheets are woven with the weft threads floating over the warp threads in a tight, one-by-one pattern. Unless this technique is used, then the sheets should not be considered percale. Keep in mind that some brands prefer the more traditional “plain weave” label, which is synonymous with percale.

Feel
You’ll notice a crisp texture with new percale sheets. This can be attributed to how tightly the threads are woven together. Don’t worry if they feel too rough at first – the sheets and pillowcases will soften with subsequent washes. Percale is also relatively lightweight since fewer threads are required during the weaving process.

Fit
Before you begin sheet shopping, take a moment to measure how thick your mattress is. Every fitted sheet is designed for mattresses up to a certain height, as indicated by its “pocket depth” measurement. Most fitted sheets have a pocket depth of at least 14 inches, making them compatible with most mattresses sold today, but we recommend checking anyway. The deepest pocket percale sheets will be compatible with mattresses measuring at least 18 inches thick.

Thread Count
Technically, the fabric must have a thread count of 180 to be considered percale. When judging a fabric by quality a thread count of 200 to 300 is a good benchmark for percale sheets and pillowcases. Thread count is not necessarily an indicator of quality, especially if the number seems unusually high.

Design, Color, and Pattern
This factor is purely aesthetic, but still important to many consumers. Percale sheets are available in a wide range of designs, including neutral and earth tones, bright shades, and multi-colored patterns. Depending on the brand, you may need to pay more for certain colors and patterns, such as “limited edition” styles.

Breathability
Percale is typically quite breathable. This can be attributed to its weaving technique, which requires fewer threads and creates a fabric that allows air to pass through more easily. Many sleepers prefer percale bedding for summer months and hotter climates. Cotton percale is especially well suited to warm weather thanks to its moisture-wicking properties.

Durability
Cotton percale tends to be more durable than percale produced from other fibers. However, the material will still break down over time. Pilling, or the appearance of small bumps of cotton on the fabric’s surface, is a common sign of wear. As your sheet set nears the end of its lifespan, you may also notice rips and tears developing, and the fitted sheet’s elasticated corners may lose some of their stretch.

Ease of Care
Most percale sheets and pillowcases can be washed and dried in any household machine. However, you should not wash them too frequently because laundering breaks down the fabric and causes wear and tear. To preserve the material and extend your set’s lifespan, consider line-drying your percale sheets and pillowcases instead of drying them in a machine.

What Are the Pros and Cons of Percale Sheets?

While many sleepers love percale sheets for their crisp hand-feel and consistent breathability, the material is also susceptible to heavy wrinkling and may be too lightweight for cold weather. The table below summarizes some of percale’s most notable pros and cons.

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