No matter if you are an experienced stomach sleeper or just starting out in this posture, it is crucial that you understand both its advantages and drawbacks before sleeping on your belly.
Stomach sleeping may help to alleviate snoring and mild sleep apnea symptoms by opening up airways; however, it may lead to back pain and strain on the neck.
1. Sleep on a firm mattress
If you’re a stomach sleeper, changing up your sleeping position might be in order. Stomach sleeping can disturb the alignment of both spine and neck structures, leaving you stiff and sore upon awakening. Luckily, changing it doesn’t need to be hard either; all it requires is finding the ideal mattress.
Firm mattresses are best for stomach sleepers as they keep your hips elevated and in line with shoulders to avoid back pain and misalignment, while soft mattresses will sink too deeply and take your hips, shoulders and lower back out of alignment. Stomach sleepers should opt for either a memory foam or hybrid mattress when selecting their mattress.
Stomach sleepers require both a firm mattress and a pillow that allows their heads to breathe easily while supporting them properly. A memory foam or hybrid pillow with shredded foam that conforms to your neck and face may be ideal.
For optimal results, gentle stretching should also be included as part of your morning routine. Doing these stretches will help relieve tension in your neck and back while alleviating any associated discomfort from sleeping on your stomach.
2. Sleep on a pillow
For stomach sleepers, choosing the appropriate pillow can be just as crucial as finding a firm mattress. Stomach sleeping can cause neck and spinal misalignment if not propped up properly; too-soft pillows may even lead to backache. Sleep experts generally advise against this form of sleeping and suggest switching over into either the side or back position instead; though this can be challenging.
Stomach sleepers require a flat pillow that keeps their head close to the mattress, without forcing their neck into an uncomfortable angle. A slimmer pillow would be more suitable, with one made of highly breathable material such as foam ideal as it won’t become hot and sweaty which could disrupt their rest, and they might wake up during the night to readjust their position.
When it comes to selecting a pillow for stomach sleepers, memory foam, feathers and latex are among the top materials. Each of these options provide a soft yet comfortable sleeping surface; memory foam in particular offers moldable support that conforms perfectly to head and neck contours. Feathers and latex pillows may provide firm support that promotes optimal spinal alignment.
3. Sleep on your side
Sleep professionals generally advise against sleeping on your stomach due to its potential health complications. Stomach sleeping flattens the natural curve of the spine, leading to back pain and stiffness; straining neck muscles; making breathing harder in this position; leading to snoring; aggravating heartburn/acid reflux issues if present; as well as leading to premature wrinkles in facial tissue.
Side sleeping posture is often more comfortable for stomach sleepers as it reduces pressure on their back and neck. Switching from stomach sleeping to side sleeping won’t happen overnight, however; it takes time and patience for your body to get used to its new sleeping position. A good mattress and pillow that doesn’t shift around while you sleep may help ease this transition – body pillows are an ideal way of mimicking this sensation and mimic the feel of sleeping on one’s belly!
Place a slim pillow under your pelvis to ease lower back stress and assist with spine alignment. Additionally, ensure your legs remain as flat as possible during sleep – placing one leg over another or wrapping them up can put unnecessary strain on your spine and contribute to backache.
4. Sleep on your back
Although not the most preferred sleeping position, back sleeping has many medical practitioners convinced of its health benefits. Back sleeping keeps your spine in its natural alignment while evenly dispersing weight distribution to help avoid muscle build-up and tension headaches. Furthermore, many believe back sleeping may reduce acid reflux since esophagus elevation could help minimize acid reflux symptoms.
Sleeping on your back may initially feel awkward as it requires much stretching and pulling on your neck and spine. To ease into it more comfortably, place two pillows- one under your head for support, one beneath each knee – to help train your body into staying in that position. Over time you should get used to it.
Deep breathing can also improve your health by allowing the diaphragm to expand freely and thus helping regulate both your blood pressure and heart rate. Furthermore, deep breathing promotes a healthy sleeping cycle by increasing melatonin production – a hormone which stimulates sleep and relieves stress.
Back sleeping may help alleviate some conditions such as snoring or sleep apnea; however, pregnant women should avoid this position because it puts significant strain on their belly and causes their tongue to rest at the back of the throat and block your airway. Furthermore, back sleeping increases sympathetic nerve activity which triggers your fight-or-flight response and may have severe health consequences for heart patients.
