Miya Pearson
Sleeping on your stomach can reduce snoring and diminish sleep apnea, but it can also cause neck and back pain and even wrinkles. If you're a dedicated stomach sleeper, there are ways to improve your comfort and reduce the risk of aches and pains. For example, using a thin pillow or no pillow can help to keep your neck in a more natural position, reducing the risk of discomfort. Placing a pillow under your hips can also help to keep your back in a more neutral position, reducing pressure on your spine.
How to Sleep Better on Your Stomach
| Characteristics | Values |
|---|---|
| Pillow | Use a thin pillow or no pillow to keep your head in a more neutral position and reduce neck strain. |
| Pillow Positioning | Place a pillow under your pelvis or hips to keep your back in a more neutral position and reduce pressure on your spine. |
| Mattress | Choose a firm mattress to prevent your midsection from sinking and causing an arch in your back. |
| Stretching | Stretch for at least 10-20 minutes in the morning or before bed to reduce muscle strain. |
| Sleep Position | Avoid the "skydiver" position (one leg up and arms by your head) as it's not good for your spine. Instead, try the "arms-up" position (head to the side and hands wrapped around the pillow) to improve airflow. |
| Alternatives | If you experience aches and pains, transition away from stomach sleeping by using a body pillow or adjusting your pillows to train yourself to sleep on your side or back. |
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What You'll Learn
Use a thin pillow or no pillow
Sleeping on your stomach can be bad for your back, neck, and shoulders. It can cause pain and discomfort in these areas due to the strain placed on them. This strain can lead to poor sleep and a feeling of restlessness.
To reduce the risk of aches and pains, stomach sleepers should use a thin pillow or no pillow at all. A thick pillow forces the head to lie at an awkward angle, which can make it difficult to fall asleep and can cause neck pain. A thin pillow or no pillow will help keep your neck in a more natural and neutral position, reducing the likelihood of discomfort and pain.
If you sleep with a thick pillow, your head is forced into an unnatural position, which can cause upper body pain in the morning. Sleeping without a pillow or with a thin pillow helps to keep your neck better aligned with the rest of your body, reducing the risk of neck problems such as a herniated disk.
The arms-up position is one of the safest ways to sleep on your stomach, but only if you use a thin pillow or no pillow. This position involves sleeping with your head to the side and your hands wrapped around your pillow.
If you are a dedicated stomach sleeper, a thin pillow or no pillow can help you sleep more comfortably.
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Choose a firm mattress
If you're a stomach sleeper, choosing a firm mattress is key to improving your sleep quality and protecting your health. A firm mattress provides critical support for your spine and can reduce the risk of musculoskeletal pain. Here's why choosing a firm mattress is essential for stomach sleepers:
Support and Alignment: A firm mattress offers better support for your spine and helps maintain proper alignment when you sleep on your stomach. Sleeping on a soft or sagging mattress can cause your spine to sink out of alignment, leading to back pain and long-term spinal issues. Firm mattresses provide a stable surface that evenly distributes your body weight, ensuring optimal spinal alignment.
Reduced Back Pain: Sleeping on your stomach can put a lot of pressure on your back, especially if you have a soft mattress that doesn't provide adequate support. Choosing a firm mattress can significantly reduce back pain for stomach sleepers. The firmness ensures your spine stays in a neutral position, minimizing the strain on your back and preventing pain and discomfort.
Breathing and Airway: Sleeping on a firm mattress can also improve your breathing and airway while sleeping on your stomach. A firm surface keeps your body elevated and prevents you from sinking too deeply into the mattress, which can restrict your breathing. It helps maintain a clear airway, reducing the risk of snoring or sleep apnea.
Pressure Point Relief: While softness might initially feel more comfortable, a firm mattress is better at providing pressure point relief for stomach sleepers. Soft mattresses tend to
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Stretch before and after sleep
While sleeping on your stomach, you need to turn your head to the side. This can put your head and spine out of alignment, causing neck problems and back pain. To alleviate this, you can stretch before and after sleep.
Stretching before bed can help you fall asleep faster and improve sleep quality. It helps to relieve muscle tension and prevent sleep-disrupting cramps. It is recommended to incorporate 10 minutes of gentle stretching into your wind-down routine each night.
- Neck Stretch: This works on the neck and upper trapezius muscles. Sit or stand with good posture, keeping your face forward. Tip your right ear toward your right shoulder while reaching your left hand toward the floor. Gently guide your head towards your right shoulder with your right hand. Hold for 20 to 30 seconds. Repeat two to three times on the right, then switch sides and repeat.
- Neck Twist: This targets the scapula and can help those who sit all day. Place your right hand on your tailbone, palm facing out. Bend your neck to the left, turning your head down toward your left hip. Gently guide your head toward your left hip with your left hand while reaching your right hand down. Hold for 20 to 30 seconds. Repeat two to three times on the left, then switch sides and repeat.
- Lying "T" Twist: This targets the thoracic spine, or upper back. Lie on your right side with your arms on top of each other, legs bent, and knees on top of each other. Slide your left (top) arm across your body as you rotate your upper body and head to the left.
Stretching in the morning can help wake you up and energize you. It can also help to relieve tension built up during sleep.
- Lengthen your spine: Hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together. Hold this stretch for 30 seconds. Repeat one to three times.
- Child's Pose: Come down on your knees, sitting back on your heels. Hinge at your hips to fold forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs or forehead for extra support. Breathe deeply in this pose, bringing your awareness to any areas of discomfort or tightness in your back.
- Low lunge: Bring your right foot below your right knee and your left leg extended back, keeping your knee on the floor. Place your hands on the floor beneath your shoulders, on your knees, or up toward the ceiling. Breathe deeply, focusing on lengthening your spine and opening your chest. Hold this pose for five breaths. Repeat on the opposite side.
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Place a pillow under your hips
Sleeping on your stomach can reduce snoring and diminish sleep apnea, but it can also cause neck and back pain and discomfort. If you are experiencing pain and discomfort due to sleeping on your stomach, placing a pillow under your hips can help.
When you sleep on your stomach, your pelvis tends to sink into the mattress, causing your lumbar section to fall out of its neutral position. This results in unnecessary pressure on the discs, muscles, and nerves in your back. By placing a pillow under your hips, you can keep your pelvis slightly elevated, helping to eliminate the excessive downward bend in your back.
The pillow's height or loft is important. An adjustable pillow that allows you to add or remove filling to suit your preference will make determining the proper height easier. You can experiment with different lofts to find the most comfortable position.
In addition to placing a pillow under your hips, you can also try other strategies to improve your comfort when sleeping on your stomach. These include using a thin or no pillow for your head, choosing a firm mattress, and stretching before and after sleep.
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Try side sleeping
While there are some benefits to sleeping on your stomach, such as reduced snoring and diminished sleep apnea, it can also cause neck and back pain. If you're experiencing these issues, you may want to consider switching to side sleeping.
Transitioning to a new sleep position can be challenging, but there are techniques to make the switch successful. One way to train your body to stay in a new sleep position is to use pillows. Placing firm pillows, extra blankets, or a long body pillow on either side of your body can help prevent you from rolling onto your stomach.
Side sleeping is generally considered a comfortable and healthy sleep position. It can help to take pressure off your hips and back, especially if you place a pillow between your legs. Sleeping on your side can also be beneficial if you're pregnant, as it allows more room for your baby and may improve blood flow and nutrient delivery.
If you're experiencing back pain as a side sleeper, you can try placing a pillow under your belly or knees to provide additional support and maintain the natural curve of your spine. It's important to choose a mattress that suits your sleep style and body type, providing adequate support and spinal alignment. A mattress that is too soft or too firm can contribute to back pain and discomfort.
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Frequently asked questions
Sleeping on your stomach can reduce snoring and diminish sleep apnea by keeping your airways open.
Sleeping on your stomach can cause neck pain, back pain, shoulder pain, and nerve pain. It can also contribute to wrinkles.
A firm mattress is best for stomach sleepers. It should be firm enough to support your body and prevent your stomach and hips from dipping.
A thin pillow or no pillow at all is best for stomach sleepers. This helps to keep your neck in a more natural position, reducing the likelihood of discomfort or pain.
