Sleeping Pretty or Sleeping Problem? The Truth About Sleep Positions, Pets, and Why Women Need More Rest
You might think your bed is your happy place—and it should be. But if you’re waking up sore, foggy, or unrested, your sleep position (and what you share your bed with) might be doing more harm than healing.
Let’s dive into why sleep isn’t just about how long you snooze, but how—and where—you do it.
Your Sleep Position Might Be Injuring You
Different sleep positions can influence pain, posture, and even your long-term health. Side sleeping may be popular, but it’s not always benign—especially for people who sit all day or are managing shoulder, hip, or spinal issues.
Side sleeping can compress the shoulder joint and strain the outer hip (especially the glute medius), often worsening pre-existing rotator cuff issues or sciatic pain.
Stomach sleeping? Yikes. This position puts your neck in sustained rotation and creates extension in the lumbar spine, increasing pressure and potentially causing or worsening facet joint irritation and cervical radiculopathy.
Back sleeping is typically the most neutral, especially when paired with a pillow under the knees to reduce spinal tension—but not everyone can tolerate it due to snoring or apnea concerns.
Research backs this up: A 2017 study found that poor sleep posture correlates strongly with spinal symptoms and musculoskeletal pain, especially in the neck and shoulders.
(Gordon et al., 2017, Journal of Pain Research)
Your Bed Should Be a Sanctuary—Not a Zoo
Yes, we love our fur babies, but sleeping with pets in your bed? Not the flex you think it is.
Pet dander and fur can worsen respiratory conditions like asthma and allergies—waking you up with a stuffy nose, itchy eyes, or low oxygen saturation.
Pets disrupt sleep cycles by shifting, scratching, or snoring, impacting the quality of your rest.
And let’s be real: pets track in bacteria, allergens, and general outdoor grime. Your bed should feel clean, safe, and sacred—not like the aftermath of a puppy playdate.
A 2015 Mayo Clinic study found that even well-behaved pets disrupted sleep for over 20% of participants.
(Krahn et al., 2015, Mayo Clinic Proceedings)
Skip the Nightcap—Alcohol Wrecks REM Sleep
A little wine to wind down might feel relaxing, but alcohol is not your bedtime friend.
Alcohol reduces REM sleep, the critical stage linked to emotional processing, memory, and nervous system repair.
It also leads to more wake-ups in the second half of the night, making your sleep lighter and fragmented.
Over time, poor sleep from regular alcohol use is linked to impaired metabolism, anxiety, and even increased risk for dementia.
A 2018 systematic review confirmed that alcohol significantly disrupts REM sleep and total sleep architecture.
(Ebrahim et al., 2013, Alcoholism: Clinical and Experimental Research)
Women Need More Sleep Than Men—Here’s Why
Research shows that women need around 20 more minutes of sleep per night than men. Why? The female brain is often more active—processing emotional and logistical multitasking during the day—which results in higher cognitive fatigue.
Women also experience more hormonal fluctuations (think menstrual cycles, pregnancy, perimenopause), which affect sleep quality and circadian rhythms.
Oh—and women are twice as likely to suffer from insomnia.
(Hsu et al., 2021, Journal of Clinical Sleep Medicine)
Getting enough sleep isn’t indulgent—it’s essential for cognitive function, metabolic health, and emotional regulation, especially for women navigating stress, family, or perimenopause.
Create a Sleep Ritual That Supports You
If you want to wake up feeling rested and ready, protect your bedtime like it’s sacred:
Choose a neck-friendly sleep position, using body pillows or knee support as needed.
Keep pets off the bed—they’ll still love you in the morning.
Limit alcohol, especially close to bedtime.
Set a calm, screen-free wind-down ritual (guided meditation, red light therapy, soft music).
Give yourself permission to rest, not just sleep—a 20-minute lie down or nap once a week can calm your nervous system, reduce cortisol, and boost recovery.
Don’t forget gut health—an imbalanced gut microbiome has been linked to disrupted sleep cycles.
(Benedict et al., 2020, Current Opinion in Clinical Nutrition & Metabolic Care)
Final Thoughts
Sleep isn’t just a passive activity—it’s a form of nervous system training. And like any smart training plan, it requires position, recovery, and intention.
Treat your bed like a sanctuary. Sleep with purpose. And remember—how you sleep shapes how you live.
Want support creating a full body–mind recovery routine that works while you sleep? Book a coaching session at Elle Jolie Wellness—where science meets sanctuary.