WHAT TO KNOW ABOUT STOMACH SLEEPING
A Complete Guide And How To Do It Safely
Stomach sleeping is one of the sleep positions people naturally fall into, though it is often regarded as one of the least healthy.
Let’s take a look at what makes stomach sleeping frowned upon, answer common questions, and offer guidance on how to make this position healthier – because let’s be honest… If, like me, you are a stomach sleeper, changing that will be difficult!
Table of Contents
Why Is It Generally Recommended to Sleep on Your Back or Side?
When it comes to sleep positions, back and side sleeping are often the most recommended by sleep experts. But why?
1. Spine Alignment
Back and side sleeping positions allow for a more neutral spine alignment, which is crucial for reducing strain on the body. When you sleep on your back, your head, neck, and spine remain in a more neutral position, allowing for less tension and better support for your muscles and joints. Side sleeping, especially when combined with a supportive pillow, can help reduce pressure on areas like the hips and shoulders.
2. Reduced Risk of Pain
Improper spinal alignment can lead to discomfort and even chronic pain over time. Back and side sleepers generally experience fewer aches and pains related to posture compared to stomach sleepers, who often wake up with neck or back pain.
3. Improved Breathing
Sleeping on your back or side helps keep airways open, allowing for better breathing throughout the night. Stomach sleeping, on the other hand, can put pressure on the chest and make it harder for the lungs to expand fully. This is especially problematic for people with sleep apnea or snoring issues.
4. Fewer Wrinkles
Believe it or not, sleeping on your side or back can help prevent the development of facial wrinkles. Stomach sleepers press their face into their pillow, which can cause the skin to crease and result in wrinkles over time.
5. Support for Digestive Health
Side sleeping, particularly on the left side, is believed to improve digestion and reduce acid reflux symptoms. Back sleeping, when done with the head slightly elevated, can also help with reflux issues. In contrast, stomach sleeping can sometimes exacerbate these digestive problems.
How Common Is It to Sleep on Your Stomach?
Though experts often discourage stomach sleeping, it remains a popular choice among sleepers, and a habit that is hard to break if it is your preferred sleep position. Let’s explore how many people actually sleep this way.
Statistics on Sleep Positions
According to News Medical, research shows that only about 7-16% of adults are stomach sleepers, making it the least common sleep position. Side sleeping takes the top spot, with around 60% of people favoring this position, while about 30% prefer sleeping on their backs.
Why Is Stomach Sleeping Less Common?
The unpopularity of stomach sleeping is likely due to the discomfort it can cause over time. Many stomach sleepers experience strain on their neck, back, and shoulders, leading them to switch to other positions like side or back sleeping.
Why Do Some Prefer Sleeping on Their Stomachs?
Despite the potential downsides, many people continue to sleep on their stomachs. What makes this position appealing to some?
1. Comfort and Habit
For some, stomach sleeping simply feels the most natural and comfortable. It may be how they slept as children or how they have slept for most of their lives. Changing sleep positions can be difficult, especially if your body is accustomed to sleeping in a particular way.
2. Feeling of Security
Many stomach sleepers report feeling more secure when lying face-down. This could be linked to the sensation of being in a fetal position, where you feel more protected and comforted. This position can also reduce tossing and turning during the night, helping some people fall asleep faster.
3. Relief from Snoring
Stomach sleeping can sometimes help reduce snoring because it prevents the tongue and soft tissues in the throat from blocking the airway as much as in other positions, such as back sleeping. This makes it a preferred choice for some snorers or their partners.
5 Issues That May Arise from Stomach Sleeping?
While stomach sleeping may be comfortable for some, it can come with a host of side effects that could affect your health and overall sleep quality.
1. Neck Strain
The most significant issue with stomach sleeping is the unnatural position it forces on your neck. Because your head is turned to the side to breathe, this puts a lot of strain on the cervical spine (neck). Over time, this can lead to discomfort, stiffness, and chronic pain.
2. Back Pain
Stomach sleeping places stress on the lumbar spine (lower back). The natural curve of the spine is flattened when you lie on your stomach, which can lead to lower back pain, particularly if you don’t have adequate mattress support. Over time, this misalignment can lead to chronic discomfort and long-term issues.
3. Poor Breathing
Sleeping face down can compress your lungs, making it harder to breathe deeply. This can reduce oxygen intake during the night, leading to less restful sleep. Additionally, stomach sleepers may experience chest discomfort due to the pressure of their body weight.
4. Joint Pain
When you sleep on your stomach, your arms are often bent or positioned awkwardly under your body, leading to strain on the shoulders, elbows, and wrists. Over time, this can result in joint pain and even numbness.
5. Nerve Compression
Sleeping on your stomach may compress nerves in your neck, back, and shoulders. This can lead to tingling sensations, numbness, and even nerve damage in severe cases. The prolonged pressure on certain body parts can affect circulation and cause discomfort.
4 Ways To Make Stomach Sleeping Healthier?
While stomach sleeping is not the most recommended position, there are ways to make it healthier for those who can’t imagine switching to a different sleep posture.
1. Use a Thin Pillow
If you are a stomach sleeper, using a thin pillow or no pillow at all can help reduce the strain on your neck. The flatter your pillow, the less you will have to twist your neck, keeping your spine more aligned during the night. Have you read our review of the Belly Sleep Pillow?
2. Place a Pillow Under Your Hips
Putting a pillow under your hips while sleeping on your stomach can help relieve pressure on your lower back. This will support the natural curve of your spine and keep your pelvis more aligned with your neck and shoulders.
3. Stretch Regularly
Regular stretching exercises, especially those focused on the neck, back, and shoulders, can help mitigate the effects of stomach sleeping. Yoga or physical therapy can be beneficial in improving flexibility and reducing discomfort associated with poor alignment.
4. Choose the Right Mattress
A medium-firm to firm mattress is ideal for stomach sleepers. A mattress that is too soft will allow your body to sink in too deeply, increasing strain on your spine. A firmer mattress will keep your body more elevated and prevent misalignment of your back.
What Makes a Good Stomach-Sleeping Pillow?
The right pillow will make a significant difference for stomach sleepers. Here is what to consider when selecting a pillow for stomach sleeping.
- Low Loft: A low-loft pillow, typically under 3 inches in height, is essential for stomach sleepers. This ensures that the head remains closer to the mattress, preventing excessive neck tilt. A high-loft pillow can worsen neck strain and spine misalignment.
- Soft, Moldable Material: Materials like memory foam, down, or down alternatives are often ideal for stomach sleepers because they conform to the shape of your head and neck. A pillow that’s too firm can increase pressure on your face and exacerbate discomfort.
- Breathability: Stomach sleepers are more likely to feel hot during the night because their face is close to the pillow. Look for breathable materials such as natural fibers like cotton or bamboo to keep cool and prevent overheating.
- Pressure Relief: For stomach sleepers, a pillow that provides pressure relief around the neck and shoulders is important. A contoured or ergonomic pillow can be helpful for providing support where it’s needed most without adding too much height.
Everything You Need To Know About Stomach Sleeping
Stomach sleeping is a less common and generally less recommended sleep position, but for some, it is the most comfortable and natural way to sleep. If you are a stomach sleeper, taking steps to support your spine, choosing the right pillow, and using a supportive mattress can help reduce the risks associated with this position. While back and side sleeping might be healthier in many ways, it is possible to make stomach sleeping work for you by making a few adjustments.
If you are unsure whether your sleep position is affecting your health, consider consulting a healthcare professional to find the best sleeping solution for you.
References
- News Medical. (2022). A Guide To Healthy Sleep Positions. Retrieved from https://www.news-medical.net/health/A-Guide-to-Healthy-Sleep-Positions.aspx
- HealthLine. (2018). Is It Bad To Sleep On Your Stomach. Retrieved from https://www.healthline.com/health/is-it-bad-to-sleep-on-your-stomach
FAQ
Most frequent questions and answers
Stomach sleeping can strain the spine, particularly the lower back, due to improper alignment, often leading to discomfort or pain.
Yes, stomach sleeping forces the neck into an awkward position, increasing the risk of stiffness and chronic neck pain.
A thin, low-loft pillow is ideal for stomach sleepers as it helps maintain proper neck alignment and reduces strain.
Placing a pillow under the hips while sleeping can help alleviate pressure on the lower back and improve spinal alignment.
More Sleep Resources
Is stomach sleeping bad for your back?
Stomach sleeping can strain the spine, particularly the lower back, due to improper alignment, often leading to discomfort or pain.
Can stomach sleeping cause neck pain?
Yes, stomach sleeping forces the neck into an awkward position, increasing the risk of stiffness and chronic neck pain.
What type of pillow is best for stomach sleepers?
A thin, low-loft pillow is ideal for stomach sleepers as it helps maintain proper neck alignment and reduces strain.
How can stomach sleepers reduce pressure on their back?
Placing a pillow under the hips while sleeping can help alleviate pressure on the lower back and improve spinal alignment.
Why do some people prefer to sleep on their stomach?
Many people find stomach sleeping comforting, and some experience reduced snoring, making it a preferred position despite potential drawbacks.
Share this deal with a friend!
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
