Stomach sleepers (also referred to as “prone sleepers”) represent approximately 16 percent of the population. Although sleeping prone may cause back pain relief and reduce snoring/apnea symptoms, it also offers some advantages that could potentially help alleviate them.
Stomach sleepers require a mattress firm enough to maintain spine alignment and avoid sinkage too deeply into it – too soft of a mattress would allow too much sinkage, leading to stiffness and discomfort.
About 16% of Adults Sleep on Their Stomachs
Stomach sleeping is the third-most popular sleep position, with 16% of adults choosing this position to doze off at night. Although this figure may seem low, it represents a significant portion of humanity. Sleeping on one’s stomach can result in many problems such as back aches and facial wrinkles; increased risk for respiratory diseases like acid reflux or heartburn; or lead to back, neck or shoulder discomfort.
Stomach sleepers must twist their necks throughout the night, restricting blood flow and leading to pain and stiffness in their necks. Arms resting under or above their head may also contribute to this twisting action and could potentially misalign over time, potentially resulting in misalignments of their spines.
To offset the harmful effects of sleeping in this position, switching up posture may help. While changing can be challenging for some individuals, stretching may make the transition simpler; try practicing “child’s pose” or other yoga-inspired movements that push pelvis backward as an effective starting point.
Choose a firm mattress to reduce sinkage under your abdomen, while opting for a thinner pillow can help ease neck and head posture issues. Also try training yourself to fall asleep on either your back or side – having someone beside you may help encourage this movement when sleeping!
It’s a Comfortable Position
If your stomach sleeping habits have not caused any issues for you, there’s no need to switch. But if back or neck pain, acid reflux, or other ailments arise from this position, training yourself to sleep on either your back or side could be beneficial. Making changes takes time and dedication so it may help tuck a body pillow next to your bed so it mimics mattress front while training yourself into shifting position before sleep or rolling over during the night.
While sleeping on your stomach, avoid tucking one or both arms under the pillow as this can put pressure on the shoulder joint and lead to rotator cuff issues over time. For a stretch that may help alleviate tension in your shoulders, try doing a child’s pose before bed or wake-up and perform it multiple times throughout the day – it may just do the trick!
Stomach sleepers should focus on keeping their heads straight rather than turning it to either side during sleep, to maintain a neutral spine position and reduce neck pain. If necessary, try sleeping on a firm foam wedge for extra support.
It’s a Bad Position
Stomach sleeping, also known as prone sleep, is widely considered to be harmful for your spine. It weakens it by flattening out your spine, throwing off its alignment, and leading to neck or upper back numbness or pain; herniated disks or nerve issues could even develop over time. Furthermore, stomach sleepers tend to wake more often during the night and therefore experience greater sleep deprivation than other sleepers.
Pregnant women should avoid stomach sleeping, as it puts too much strain on the abdomen and back, increasing risk of heartburn and acid reflux by allowing stomach acids to come back up through the throat into their original path. Furthermore, this sleep position can irritate joints in both lower back and neck areas which become stiff and sore throughout the day.
People who sleep on their stomach may also develop premature wrinkles from constantly cramming against their pillow at night, making their faces press against it throughout the night. To change, gradually switch back or side sleeping by gradually shifting each time you sleep – using a firm mattress with thin pillows which prevent your face from leaning forward too far and using body pillows under hips as support to maintain spine’s natural curve and reduce strain.
It’s a Good Position
While sleeping on your stomach can reduce snoring and sleep apnea, it’s not good for the neck and back – causing pain in these areas that could interrupt sleep throughout the night. Stomach sleeping, also known as “prone position”, also increases risk for acid reflux or heartburn.
A pillow can help alleviate these problems and ensure you sleep soundly on your stomach. The ideal pillows for stomach sleepers should be thin and soft to avoid placing pressure on their spine or neck; contoured or cervical support pillows may be especially beneficial in maintaining proper spinal alignment while sleeping on their stomachs.
Stomach sleepers must use a firm mattress in order to prevent hips and abdomen from sinking into the mattress, which could lead to back pain or spinal misalignment. A foam mattress that offers even and consistent support may prevent this from happening and help ensure a restful night’s rest.
An extra pillow under your pelvis can significantly lessen neck and shoulder pain associated with stomach sleeping. Select a low loft pillow (less than 3 inches) so that your head remains close to the mattress and is properly aligned, and find one specifically designed for stomach sleepers such as one made of shredded foam or designed to conform to your shape.
