Herbie Murray
Sleeping on your stomach is generally not recommended by doctors and sleep experts due to the potential health risks associated with this position. Sleeping on your stomach can lead to neck, back, and shoulder pain by creating spinal misalignment and placing added stress on the lower back and neck. This can cause discomfort and affect the quality of sleep. While stomach sleeping may reduce snoring and sleep apnea, the strain it puts on the body can lead to poor sleep and aches and pains. Additionally, for pregnant individuals, sleeping on the stomach is not advised as it can restrict blood flow and cause discomfort to the fetus.
| Characteristics | Values |
|---|---|
| Recommended by doctors | No |
| Recommended sleeping positions | Side or back sleeping |
| Benefits | Reduced snoring, diminished sleep apnea |
| Risks | Neck pain, back pain, shoulder pain, spine pain, herniated disk, misalignment in pelvis, strain on hip joints, facial wrinkles, acne |
| Tips to change sleeping position | Use pillows, sleep with a body pillow or pregnancy pillow, use a weighted blanket, practice progressive muscle relaxation or mindfulness, cognitive behavioral therapy |
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What You'll Learn
Doctors no longer recommend stomach sleeping due to the negative impact on the spine and neck
Sleeping on your stomach is generally not recommended by doctors and sleep experts due to its potential negative impact on spinal health and comfort. While it may help keep the airway open and reduce snoring, stomach sleeping can lead to back, neck, and shoulder pain by straining the spine and neck muscles. This strain can result from the abnormal twisting and flattening of the spine's natural curve, which is crucial for supporting the body's structure and maintaining mobility, stability, flexibility, and capability for daily activities.
Stomach sleeping can cause a person to wake up with aches and pains and lead to poor sleep quality. The position may also increase the risk of a herniated disk, a serious neck problem where the gelatinous disk between vertebrae ruptures and irritates the nerves. Additionally, for pregnant individuals, sleeping on the stomach can put extra pressure on the liver and the vein that carries blood back to the heart, affecting blood flow to the fetus, uterus, and kidneys.
While occasional stomach sleeping may not cause serious harm, the potential long-term risks make it advisable to transition to side or back sleeping. This transition can be challenging, but various methods can help, such as using pillows as physical barriers or bumpers, sleeping with a body pillow or a weighted blanket, and practising progressive muscle relaxation or mindfulness techniques like deep breathing and cognitive behavioural therapy (CBT).
Stomach sleepers who are struggling to change their sleeping position should consult a doctor or a sleep expert for personalised guidance based on their medical history. While the negative impacts of stomach sleeping are well-documented, individual experiences may vary, and finding a comfortable and restful sleeping position is essential for overall health and well-being.
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This sleeping position can cause back pain
While there is little to no evidence that doctors used to recommend stomach sleeping, sleeping on your stomach is not recommended by most sleep experts today. This is because sleeping on your stomach can cause back pain.
When you sleep on your stomach, you need to turn your head to the side. This puts your head and spine out of alignment, twisting your neck. As a result, you may experience neck pain, stiffness, or soreness when you wake up in the morning. Sleeping on your stomach can also cause back pain because it flattens the natural curve of your spine, putting pressure on its muscles and joints.
If you sleep on your stomach with one leg out to the side, you can also experience muscle tension in your pelvis and hips. This is because resting in this position can cause misalignment in your pelvis or strain on your hip joints.
If you are a stomach sleeper, you can try sleeping with a body pillow or pregnancy pillow. Hugging a long pillow and placing it between your knees can make you feel like you're sleeping on your stomach while keeping you on your side. However, using a body pillow can also put you in a "transitional" position, where your pelvis is twisted so that you are halfway between side sleeping and stomach sleeping, which can lead to muscle tension.
To avoid this, you can try sleeping with a weighted blanket, which may help comfort your mind while also providing your body with a physical cue to remain in place. You can also try progressive muscle relaxation or mindfulness techniques, such as breathing deeply and mentally conducting a body scan of how you are feeling. This can help you physically and cognitively settle in.
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It can also lead to poor sleep and discomfort
Sleeping on your stomach can lead to poor sleep and discomfort. This is due to the strain placed on the neck and lower back, which can cause spinal misalignment and neck problems such as a herniated disk. The position can also lead to aches and pains in the morning, affecting the neck, back, joints, and shoulders.
The spine's natural curves are essential for supporting the body's structure and maintaining mobility, stability, flexibility, and strength for everyday activities. When sleeping on the stomach, the head must turn to the side to avoid suffocation, twisting the neck and causing spinal misalignment. This can lead to spinal and back pain, as the spine's natural curve is challenged, and the lower back is abnormally flattened.
Stomach sleeping can also cause stiffness and soreness, with many sleepers experiencing some type of pain. This pain can affect sleep quality, increasing the likelihood of waking up during the night and feeling less rested in the morning. The position may also contribute to facial wrinkles and morning puffiness, as well as acne due to bacteria on the pillow.
To improve sleep quality and reduce discomfort, it is recommended to sleep on the side or back, which provides better spinal alignment and relieves pressure on the spine and internal organs. Pregnant individuals are specifically advised to sleep on their left side to optimize blood flow to the fetus, uterus, and kidneys.
For those who struggle to adjust to new sleeping positions, progressive muscle relaxation, mindfulness, and cognitive behavioral therapy (CBT) may help ease the transition. Additionally, using pillows as physical bumpers can help prevent rolling onto the stomach during sleep.
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Pregnant people are advised to sleep on their left side
Sleeping on the left side is recommended for pregnant people as it improves blood flow to the fetus, uterus, and kidneys. Sleeping on the left side also keeps pressure off the liver and the vein that carries blood from the legs back to the heart. This position can also decrease the likelihood of swelling in the ankles and legs.
Pregnant people are advised to avoid sleeping on their stomachs or backs. Sleeping on the stomach can cause soreness and stiffness, negatively affect the spine, and cause discomfort during the day. It can also worsen pain and lead to poor sleep. Sleeping on the back can cause back pain and increase pressure on the heart. It can also interrupt blood flow to the uterus and fetus.
However, newer research indicates that right-side sleeping is just as safe as sleeping on the left side. Sleeping on the right side was previously thought to increase the risk of stillbirth, reduce fetal growth, and cause low birth weight and preeclampsia. Experts now advise pregnant people to choose the sleep position that is most comfortable for them.
To reduce discomfort and pain, pregnant people can place a pillow between their legs, against their lower back, or beneath their abdomen. They can also try a full-body pillow or a mattress that relieves pressure points, such as an egg crate mattress topper.
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There are ways to help transition to a new sleeping position
While it is not recommended by most experts, some people do sleep on their stomachs. This position can lead to back, neck, and shoulder pain, as well as poor sleep quality. It can also be dangerous for pregnant people. If you sleep on your stomach and want to transition to a new position, there are several ways to help you make the change.
One way to transition to a new sleeping position is to use a physical object to force your body into the new position. This method is known as the "tennis ball technique," where you sew a tennis ball into the back or front of your pajama top to prevent you from rolling onto your stomach. Similar methods use a foam bolster, backpack, or fanny pack. While this method has been shown to work, it may not be comfortable, and you may need to repeat it after a while. There are also high-tech versions of this method, such as electronic devices that vibrate when you roll onto your stomach. These devices have been shown to encourage longer-term compliance and provide better overall sleep.
Another way to transition to a new sleeping position is to use pillows for physical support. A body pillow or pregnancy pillow can help you transition to side sleeping by providing the familiar pressure of stomach sleeping while keeping you on your side. A therapeutic pillow with cutouts or contours can also help keep your head and neck in place while you lie on your back or side. If you are transitioning to back sleeping, placing a small pillow under your knees can help keep your neck and spine in alignment.
You can also try progressive muscle relaxation or mindfulness techniques to help you transition to a new sleeping position. Deep breathing and mentally conducting a body scan can help you physically and cognitively settle into the new position. Cognitive behavioral therapy (CBT) may also help your brain and body adapt to the new position.
Finally, if you are transitioning to side sleeping, it is important to keep your head, neck, and spine in alignment. Avoid tucking your chin down, as this can cause soreness. Switching from one side to the other during the night can help you stay balanced.
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Frequently asked questions
Yes, sleeping on your stomach is generally not recommended by doctors and sleep experts. It can cause or worsen back, neck, and shoulder pain, and may lead to poor sleep.
Sleeping on your stomach twists your neck and back, putting them out of alignment with the rest of your body. This can cause spinal issues and increase pressure on your lower back, preventing your back and spine muscles from recovering at night.
If you want to stop sleeping on your stomach, you can try sleeping with a body pillow or pregnancy pillow. Placing a pillow between your knees can mimic the comfort of stomach sleeping while keeping you on your side. Using a thin pillow or no pillow at all can also help.
Sleeping on your stomach can help keep your airway open, reducing snoring and diminishing sleep apnea.
