Switching sleeping positions can be difficult if you are used to being on your stomach; however, sleeping on your back or side has distinct advantages that could make the transition easier.
As well as leading to back ache and wrinkles, sleeping on your stomach may cause acid reflux and can increase the likelihood of snoring or sleep apnea.
1. Reduces the risk of snoring
Sleeping on your stomach is a popular sleep position that places the face and neck against a pillow, yet can shift your body out of its natural alignment for much of the night – straining neck muscles and creating back pain over time, as well as increasing acid reflux risk and sleep apnea risk. In addition, this position frequently results in constricted bloodflow to their arms due to decreased nerve compression. Eventually this position will result in you experiencing tingling arm sensations caused by restricted bloodflow as nerves compressing against each other during restless nightly sleep – something many other positions cannot achieve!
If you find yourself preferring stomach sleeping, consider placing a soft pillow beneath your head to ease these issues. However, you should avoid this position if you suffer from preexisting conditions like heartburn or gastroesophageal reflux disease (GERD), as stomach sleeping can worsen these symptoms and lead to further complications. For this reason most paediatricians and doctors strongly discourage infants or small children sleeping on their stomachs – lack of room may force their tongues and soft tissue into their throats, potentially blocking airways leading to snoring or even sleep apnea.
2. Reduces the risk of sleep apnea
Sleeping on one’s stomach can reduce the risk of sleep apnea by keeping tongue and soft tissues forward and out of the airway, as opposed to sleeping on their back. Unfortunately, however, stomach sleeping can also cause lower back pain if hips aren’t supported enough by the mattress; placing a pillow beneath your pelvis may help address this problem and promote good posture.
Cons of stomach sleeping include arm and leg numbness and tingling due to body weight pressure; acid reflux as it lies flat on your stomach can cause it to flow back up your esophagus; strain on neck/back pain (although less common);
3. Reduces back pain
Sleeping on your stomach may feel comfortable, but it can lead to discomfort in your lower back, neck and shoulders due to extra strain placed upon these areas during seven or eight hours of slumber.
Stomach sleeping flattens the natural curve of your spine, placing undue strain on back muscles, according to Thomas. Additionally, this form of rest can twist the neck, leading to issues like herniated disks.
Good news is that adding support to your mattress can significantly alleviate back pain. A slim pillow under the pelvis can help maintain natural curvature of spine and lessen strain in back muscles.
Another effective method of relieving back pain is elevating the knees with a pillow or body pillow, as this can relieve pressure from lower back muscles while also keeping knees from sinking into mattresses and creating extra strain on spine. Furthermore, placing pillows beneath head and neck for additional support could also prove helpful.
4. Reduces joint pain
Sleeping on their stomach regularly can place strain on their spine, leading to neck and back discomfort that will only worsen as time progresses, leaving a wakeful individual suffering in pain by morning’s end.
Sleeping on one’s stomach can exacerbate heartburn and indigestion by applying additional pressure to the abdomen, but there are solutions available to alleviate discomfort caused by these problems.
A pillow placed under the lower stomach helps support the natural curve of the spine and alleviate pressure on sacroiliac joints, while also protecting legs from twisting into unnatural positions that could put unnecessary strain and pressure on hips and pelvis.
A pillow placed between the knees can help maintain proper alignment of your spine and relieve tension on lumbar joints, as well as reduce groin pain by decreasing pressure on bottom hip and groin area. Furthermore, placing one under your head may provide relief from neck pain by keeping head from tilting unnaturally forward.
5. Reduces stress
Though sleeping on your stomach might not be ideal for people suffering from back or neck problems, it can still be beneficial in certain instances. Keep in mind, however, that it places strain on your spine, potentially resulting in it to twist; to minimize this stress and maintain proper spinal alignment during stomach-sleeping sessions it’s recommended using a body pillow to elevate pelvis as this position.
Stomach sleeping during pregnancy should be avoided to reduce strain on the uterus and discomfort later. Obstetricians recommend sleeping on your left side or using the lateral decubitus position in order to relieve pressure on major blood vessels and minimize complications.
Laying on your stomach can be beneficial for both digestion and heartburn relief, as gravity helps move food more smoothly through your system. Furthermore, it relaxes the muscles connecting stomach to esophagus for faster absorption of food into your system.
