Pillow Choice: A Stomach Sleeper's Guide To Comfort

Sleeping on your stomach is not recommended by experts. It is considered the least healthy sleeping position as it can lead to neck strain and spine misalignment. However, if you are one of the many people who prefer this sleeping position, it is important to choose the right pillow to minimise these risks. Stomach sleepers should opt for a soft pillow with a low loft to prevent the head from being lifted too high, which can force the spine out of alignment. Adjustable pillows with removable filling are ideal for customising the loft to your preference. Memory foam pillows are a popular choice for stomach sleepers as they provide contouring and pressure relief, moulding to the shape of your head and neck.

Stomach sleeping is considered the least healthy sleeping position

Sleeping on your stomach can also cause neck pain because, in order to breathe, you must turn your head to one side, twisting your neck out of alignment with the rest of your spine. This can also lead to stiffness and soreness.

Pregnant people, in particular, should avoid sleeping on their stomachs. As the stomach grows, sleeping on it can become uncomfortable and interfere with sleep. Over time, this can lead to sleep deprivation, which may increase the risk of premature birth, longer and more painful labour, and postpartum depression.

Stomach sleeping is also associated with more facial wrinkles, as one side of the face is pressed into the pillow, stretching and compressing the skin.

If you sleep on your stomach, you may want to try switching to your side or back. Research shows that stomach sleeping is the worst position for back support. However, if you are unable or unwilling to change your sleeping position, there are some things you can do to minimise the potential downsides. Try sleeping with a very thin pillow or no pillow at all, as this will help to prevent your neck from being strained. You can also place a thin pillow under your pelvis to relieve pressure from your spine. Investing in a firmer mattress can also help to prevent your hips from sinking too deeply into the mattress.

A low loft pillow is best for stomach sleepers

Sleeping on your stomach is generally considered to be the least healthy sleeping position. This is because stomach sleepers must twist their neck to avoid lying face down, and because the position can lead to your spine being out of alignment. However, a low loft pillow can help to prevent the neck from being strained.

The loft of a pillow refers to its height, and pillows can have a low, medium, or high loft. Loft can often be adjusted by removing or adding fill. Stomach sleepers typically prefer low-profile designs that won't strain the neck. A low loft pillow, or one with a height below 3 inches, is generally preferred by stomach sleepers.

The Cozy Earth Silk Pillow is a good option for stomach sleepers. The pillow has a low profile that stomach sleepers will find comfortable. The fluffy feel is especially ideal for stomach sleepers who don't want to elevate their head at an uncomfortable angle. The silk doesn't shift or clump, ensuring the pillow's overall longevity. The pillow is made of mulberry silk, which is extremely plush and durable. Silk also retains minimal body heat, and the shell is made of moisture-wicking viscose from bamboo, so it's ideal if you sleep hot or reside in warm or humid climates.

The Sleep Number PlushComfort Pillow Ultimate is another good option for stomach sleepers. The pillow includes three sealed, removable layers of fill to help you achieve the best fit for your body shape. Most testers found a comfortable height and enjoyed the cushioned support. The pillow is softer than shredded foam, so it's better for stomach sleepers who need less loft.

The Brooklinen Down Pillow is another pillow that is good for stomach sleepers. The pillow is made of feathers, or down, material and has a super plush feel. Stomach sleepers should opt for a soft pillow. The pillow is great for those looking for contouring; it is moldable. The long sleep trial allows sleepers plenty of time to determine whether or not it supports their spinal alignment.

The Lagoon Chinchilla Pillow is also a good option for stomach sleepers. The pillow has a lower loft, making it the ideal design for all sorts of stomach sleepers. With its microfiber fill, the pillow is intended to be light and airy, while still supportive enough to help keep stomach sleepers' spines in a neutral alignment. The fill is a down alternative, which means you can get the plush feel of down while still staying environmentally conscious. The fill is adjustable, so stomach sleepers can add or remove it until they’re comfortable. We recommend a low loft of two inches or less.

The Saatva Latex Pillow is another pillow that is good for stomach sleepers. The pillow is plush and adaptive enough to compress beneath your weight without elevating the head too much, and a thin profile helps ensure stomach sleepers won’t feel sore or stiff in the morning. The outer layer gave the pillow a lofty feel, while the latex core excelled at pressure relief in our test lab. You can also remove the core for a lower loft, which was what the stomach sleepers on our team preferred.

The Luxome LAYR Pillow is a good option for stomach sleepers who also sleep on their backs. The pillow is a customizable option with CertiPUR-US certified memory foam and naturally cooling bamboo. Because of its adjustable nature, folks can add or remove the inserts to find the best loft for both sleeping positions. The more “on top of” feel on this pillow should make it easier to switch from back to stomach sleeping, and vice versa.

Memory foam pillows are ideal for stomach sleepers

Spinal Alignment and Neck Support:

Memory foam pillows are often recommended for stomach sleepers because they help maintain proper spinal alignment and reduce neck strain. The contouring nature of memory foam allows the pillow to conform to the curves of your head, neck, and shoulders, providing even support. This alignment helps prevent neck and back pain, ensuring a more restful sleep.

Customizable Loft and Firmness:

Stomach sleepers typically require thinner pillows to keep their spine in a neutral position. Memory foam pillows often feature adjustable loft, allowing you to add or remove filling to achieve the perfect height. This customization ensures your head and neck are slightly elevated but not raised too high, reducing the risk of neck misalignment. Additionally, memory foam pillows are available in various firmness levels, so you can choose the one that suits your preferences.

Breathability and Temperature Regulation:

Memory foam pillows are known for their breathability, which is crucial for stomach sleepers. Since stomach sleepers tend to breathe closer to the pillow, memory foam's open-cell structure promotes airflow, preventing overheating during sleep. Some memory foam pillows also incorporate cooling gel, further enhancing temperature regulation for a comfortable sleep.

Pressure Relief and Comfort:

The contouring nature of memory foam helps distribute weight evenly, relieving pressure points and providing a comfortable sleep surface. This is especially beneficial for combination sleepers who shift between stomach and side sleeping throughout the night, as memory foam adapts to different sleeping positions.

Hypoallergenic and Easy Care:

Memory foam pillows are usually hypoallergenic, making them ideal for people with allergies. Additionally, memory foam is often resistant to common allergens like dust mites, creating a healthier sleep environment. Moreover, memory foam pillows are typically easy to care for, with removable and machine-washable covers, ensuring a hygienic and long-lasting sleep experience.

Adjustable pillows are a good option for stomach sleepers

Sleeping on your stomach is generally considered to be the least healthy sleeping position. This is because stomach sleepers must twist their neck to avoid lying face down, and this position can lead to your spine being out of alignment. However, a soft and low-loft pillow can help to prevent the neck from being strained. Adjustable pillows are a good option for stomach sleepers as they can be customised to the right height and firmness.

The Sleep Number PlushComfort Pillow Ultimate is a good option for stomach sleepers as it is the only down-alternative pillow that is customisable. It comes with three sealed, removable layers of fill to help you achieve the best fit for your body shape. The pillow is also machine washable, which is a rare feature for shredded-foam pillows.

The Buffy Cloud pillow is another good option for stomach sleepers. It is a down-alternative pillow, stuffed with PET fill made from recycled plastic bottles and encased in a Tencel cover. It comes in three firmness levels (soft, medium, or firm), which are progressively stuffed with more filling to create a denser, firmer pillow. The soft version is recommended for stomach sleepers as it is very soft and has a low loft.

The Lagoon Chinchilla pillow is also adjustable, arriving with a low loft and soft feel. It is filled with an "ultra soft" microfiber, which looks and feels like the inside of a child's stuffed animal. The fill is fairly wispy and similar to Halloween cobweb decorations. The pillow comes with a bamboo-and-polyester blend cover, which gives it a bit of cooling power.

Stomach sleepers should opt for a firmer mattress

Stomach sleepers are often advised to opt for a firmer mattress to support their body and keep their spine aligned. Sleeping on your stomach on a softer mattress can cause your midsection to sink, leading to increased back, neck, and shoulder pain. A firmer mattress can also help prevent your spine from falling out of alignment.

• Support and Spinal Alignment: A firmer mattress provides better support for your body, especially your midsection. It helps keep your spine in a neutral position and prevents it from sinking too much, which can cause back pain.
• Reduced Pressure Points: A firmer mattress can reduce pressure points and provide relief from shoulder and neck pain, which are common issues for stomach sleepers.
• Improved Durability: Firmer mattresses tend to be more durable and less prone to sagging, ensuring a longer lifespan.
• Better Edge Support: Firmer mattresses often have reinforced edges, providing better edge support and preventing you from rolling off the bed.
• Breathability: Firmer mattresses, particularly those made with breathable materials, can promote airflow and help regulate temperature, keeping you cool and comfortable.

When choosing a mattress, it's important to consider your weight and sleeping preferences. A mattress that is too firm may cause discomfort, especially if you have pressure points or prefer a softer sleeping surface. Additionally, a mattress that is too soft may not provide adequate support for your midsection, leading to back pain. It's recommended to opt for a mattress with a firmness level that suits your body type and sleeping position.

Some firmer mattress options that are suitable for stomach sleepers include:

• Hybrid Mattresses: These combine innerspring coils with a layer of foam, providing a balance of support and cushioning. Examples include the Helix Dawn, WinkBed, and Brooklyn Bedding Aurora Luxe.
• Innerspring Mattresses: Traditional innerspring mattresses offer a bouncy and responsive feel while providing strong support. The Charles P. Rogers Estate SE is an example of a durable innerspring mattress.
• Latex Mattresses: Natural latex mattresses, like the Zenhaven Latex Mattress, offer a balance of support and cushioning. They are known for their durability and breathability.
• Foam Mattresses: Foam mattresses, such as the Tempur-Pedic Tempur-Adapt, can provide a conforming hug while offering sufficient support for stomach sleepers.

Frequently asked questions