How To Relieve Ear Pain When Sleeping on Side

Ear pain from side sleeping is surprisingly common, affecting many who sleep on pillows for extended periods.

This discomfort can disrupt sleep, leaving you tossing and turning in search of relief, ultimately diminishing the quality of your rest. But the adverse effects don’t end there. This can lead to fatigue and poor concentration throughout the day.

Proper sleep positioning is crucial to easing ear pain. Just a slight change in posture can transform your night from restless to restful.

Keep reading to learn how to beat ear pain when sleeping on your side for good.

Why Does My Ear Hurt When Sleeping on the Side?

Side sleeping ear discomfort comes from direct pressure on the ear.

While this position is comfortable for your body, it can sometimes cause pain and discomfort in the ear on the affected side. When your head rests on the pillow, the weight of your body compresses the ear against the mattress, restricting blood flow and leading to sensitivity.

The position of your head plays a crucial role while sleeping. Misalignment or a twisted neck can increase the pressure on the ear, exacerbating the ear pain from your sleeping position.

A bad-quality pillow may not provide adequate cushioning or keep your head at the right angle, leading to more intense pressure.

But luckily, there’s a fix. A supportive pillow can distribute the weight more evenly, reducing the strain on your ear and improving comfort. These are usually made from memory foam and have an ergonomic design.

How To Sleep on Your Side Without Ear Pain?

To avoid ear pain while side sleeping, you should first consider adjusting your sleep posture.

Sleeping on your back is the best option to relieve pressure on your ears. But if you don’t sleep on your back regularly, you may need to train yourself to get used to back sleeping.

However, if you prefer side sleeping, you don’t have to find a new posture. Instead, you must ensure your head is properly aligned and supported while on your side.

A supportive pillow can make a huge difference.

Specialised pillows help keep your head at the right angle and reduce pressure on your ears. Models with memory foam or latex materials also reduce neck, shoulder, and back pain (Fazli et al., 2018). So, it’s a win-win for improved sleep and fewer aches and pains.

You’ll also unlock high-quality sleep, with fewer disruptions and more energy in the day.

Extra Help for Sleeping with Ear Pain

If you're wondering how to relieve ear pain when sleeping on your side, you can implement several tips and tricks at home. Here are some of the best ones.

Heat or Cold Therapy

Heat or cold therapy can effectively relieve ear pain before sleep.

A warm compress can help relax muscles and improve blood flow, reducing discomfort. Alternatively, a cold compress can numb the area, decreasing inflammation and easing pain (US Pain Foundation, 2021).

Both methods provide quick relief, are accessible from home, and improve your rest.

Self-Care

Self-care techniques can help to reduce ear discomfort, mainly through massage and gentle stretching.

Massaging the area around your ears can improve circulation and reduce tension, leading to a better quality of life (Crawford et al., 2016).

You may also want to add light stretching of your neck and jaw can help release built-up pressure.

Ear Protection

Do you experience frequent ear pain or infections, or have just had ear surgery?

Ear protection (soft ear plug or earmuffs for sleep) can help to cushion your ears and remove pressure, allowing you to dream without discomfort.

Ear Pain and TMJ

Ear pain while side sleeping can sometimes be linked to TMJ (temporomandibular joint) disorders.

Misalignment or tension in the jaw joint can cause referred pain in the ear, especially when pressure is applied during side sleeping for long periods.

Side sleeping ear discomfort and TMJ can be eased with jaw relaxation exercises and proper sleep posture techniques mentioned earlier in the blog.

See our previous TMJ guide here.

When to Visit a Professional

If you’ve tried at-home sleeping with ear pain solutions and haven’t seen any improvements after two weeks or are experiencing severe pain, it’s time to get professional medical advice.

Persistent discomfort may signal underlying issues like ear infections, TMJ disorders, or chronic conditions such as tinnitus. A healthcare professional can diagnose the cause and recommend appropriate treatment for relief, allowing you to sleep better and enjoy life pain-free.

Last Thoughts

Experiencing ear pain when sleeping on the side isn’t pleasant, but with a healthy sleeping position, proper pillows, and appropriate care, you can relieve this problem and go to bed without stress.

It’s time to stop tossing and turning. Supportive pillows, like the Groove Adjustable Pillow, can significantly reduce ear pain.

So, prioritise comfort and alignment for a restful, pain-free night today.

Learn more about the Groove Pillows Here

Or read our Trustpilot reviews.

References

• Crawford, C., Boyd, C., Paat, C.F., Price, A., Xenakis, L., Yang, E. and Zhang, W. (2016). The Impact of Massage Therapy on Function in Pain Populations—A Systematic Review and Meta-Analysis of Randomized Controlled Trials: Part I, Patients Experiencing Pain in the General Population. Pain Medicine, 17(7), pp.1353–1375. doi:https://doi.org/10.1093/pm/pnw099.
• Fazli, F., Farahmand, B., Azadinia, F. and Amiri, A. (2018). A preliminary study: The effect of ergonomic latex pillow on pain and disability in patients with cervical spondylosis. Medical Journal of the Islamic Republic of Iran, [online] 32, p.81. doi:https://doi.org/10.14196/mjiri.32.81.
• US Pain Foundation (2021). The Benefits of Heat and Cold Therapy for Chronic Pain - U.S. Pain Foundation %. [online] U.S. Pain Foundation. Available at: https://uspainfoundation.org/news/the-benefits-of-heat-and-cold-therapy-for-chronic-pain/.

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