Miya Pearson
Sleeping on your stomach, also known as the prone position, is considered the least preferred sleeping position. While it can help reduce snoring and improve breathing for people with lung issues, it can also have several adverse effects. Sleeping tummy down can increase pressure on your back, neck, and shoulders, leading to spinal stress and pain. It can also cause facial wrinkles due to the compression and stress on the skin. Pregnant individuals, in particular, are advised to avoid sleeping on their stomachs or backs, as it can restrict healthy blood flow and cause discomfort.
| Characteristics | Values |
|---|---|
| Positives | Reduced snoring, diminished sleep apnea, improved breathing for people with lung issues |
| Negatives | Strain on the back, neck, and shoulders, spine and neck issues, increased pressure on the spine, stiff or sore neck, wrinkles, blood flow issues for pregnant people |
| Tips to improve sleep quality | Use a thin pillow under the head or no pillow at all, use a pillow under the pelvis, sleep on the side |
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What You'll Learn
It can cause or worsen pain in the back, neck, and shoulders
Sleeping on your stomach can cause or worsen pain in the back, neck, and shoulders. This is because the position increases pressure on the spine and keeps the neck in a rotated position. The spine is a pipeline for your nerves, so spinal stress can cause pain anywhere in the body. Sleeping on your stomach can also cause tingling and numbness in your arms and legs.
The weight of your torso causes it to sink deeper into the mattress, which can lead to a stiff or sore neck and increased pressure on your lower back. This can be especially true if you use a thick pillow, as this forces your neck to angle upward, increasing the strain.
Stomach sleeping can also cause shoulder pain. Most people who sleep on their stomachs raise their arms up, perhaps even tucking one or both arms under the pillow. This positioning keeps tension on the shoulder joint, which can eventually lead to rotator cuff problems or other shoulder issues.
If you sleep on your stomach and experience stiffness or soreness, you might want to try a new sleep position. Sleeping on your side is considered the best position for people with neck and back pain. To keep your spine aligned, you can place a thin pillow under your head or pelvis when sleeping on your stomach, or no pillow at all.
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It can lead to poor sleep quality and discomfort throughout the day
Sleeping on your stomach can lead to poor sleep quality and discomfort throughout the day. This is due to the strain that this sleeping position places on the back, spine, and neck. The spine is a pipeline for nerves, so spinal stress can cause pain throughout the body. Sleeping on your stomach can also cause numbness and a tingling sensation, as if parts of your body have "fallen asleep".
The weight of your torso causes it to sink deeper into the mattress, which increases the pull on your spine. This makes it difficult to maintain a neutral spine position and can negatively affect your spinal alignment. The thicker your pillow, the more strain your neck experiences, as it forces your neck to angle upward. This can lead to a stiff or sore neck.
If you sleep with your arms up and tucked under your pillow, this positioning keeps tension on your shoulder joint. This can lead to rotator cuff problems or other shoulder issues. Sleeping with your face pressed against the bed can also distort the skin on your face, which can lead to the development of wrinkles.
Pregnant people, in particular, should avoid sleeping on their stomachs. This is because sleeping on the back during the third trimester can compress the inferior vena cava and the arterial system. Sleeping on the left side during pregnancy can increase healthy blood flow and provide optimum oxygen levels for the fetus, uterus, and kidneys.
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It may cause facial wrinkles
Sleeping on your stomach can have several adverse effects on your body. One of the drawbacks is that it may cause facial wrinkles. When you sleep with your face pressed against the bed, your skin is distorted, and this can lead to the development of wrinkles over time. This is known as "sleep wrinkles" or "facial aging".
The prone sleeping position brings wrinkle-forming compression and stress to the skin. The longer you sleep in this position, the more prolonged the pressure on your skin, potentially accelerating the formation of wrinkles.
Stomach sleeping can also cause your neck to remain turned to the side for an extended period, leading to a stiff or sore neck. This position can also increase pressure on your spine, back, and shoulders, resulting in aches and pains. The strain on the spine can further lead to pain in other parts of the body due to the spine being a pipeline for nerves.
For pregnant individuals, sleeping on the stomach is not recommended as it can cause additional pressure on the spine and restrict space for the baby. Side sleeping, especially on the left side, is encouraged as it improves blood flow to the fetus, uterus, and kidneys.
While stomach sleeping may not be ideal due to the potential for wrinkle formation and body aches, it does have some benefits. Sleeping in this position can reduce snoring and improve breathing for people with lung issues or sleep apnea. It helps keep the airway open by preventing the tongue and jaw from crowding the airway.
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It is not recommended during pregnancy
Sleeping on your stomach can negatively affect your spine and cause discomfort during the day. While there are some benefits to sleeping on your stomach, like reduced snoring, the position can create strain in your back and neck. That extra weight around the middle will increase the pull on your spine. This can lead to poor sleep and discomfort throughout your day.
Pregnant people, in particular, should avoid sleeping on their stomachs or backs. While there is no evidence to suggest that sleeping on the stomach during the early weeks of pregnancy causes harm, it can be increasingly uncomfortable as the baby grows and the abdomen stretches, altering the natural curvature of the spine.
Healthcare providers recommend that pregnant people sleep on their left side. This position keeps pressure off the liver and the vein that carries blood from the legs back to the heart. It also improves blood flow to the fetus, uterus, and kidneys. Using a pillow to support the abdomen and cushion the legs can make side sleeping more comfortable.
If you sleep on your stomach and experience stiffness or soreness, you might want to try a new sleep position. Research shows that stomach sleeping is the worst position for back support. Sleeping on your back or your side offers significantly more health benefits and less discomfort than sleeping on your stomach.
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It can reduce snoring and improve breathing for people with lung issues
Sleeping on your stomach is not inherently bad for you, and it can even offer some benefits. One of the key advantages of sleeping in this position is that it can help to reduce snoring. This is because sleeping on your stomach helps to keep your airway open, which is particularly beneficial for people with sleep apnea. Sleeping on your stomach can also improve breathing for individuals with lung issues. Gravity helps position the lungs in a way that makes it easier to inflate them with each breath. For this reason, healthcare providers sometimes recommend sleeping on the stomach during respiratory illnesses to reduce the risk of a collapsed lung.
However, it's important to note that stomach sleeping can also have some adverse effects. It can increase pressure and strain on your spine, back, neck, and shoulders, often leading to pain and discomfort. This is because the weight of your torso sinks deeper into the mattress, making it difficult to maintain a neutral spine position. As a result, you may experience a stiff or sore neck, and the tension can radiate to other parts of your body, causing pain and numbness.
Pregnant individuals, in particular, should avoid sleeping on their stomachs. The extra weight around the middle can increase the pull on the spine, and sleeping on the back can compress the uterus and arterial system. Side sleeping is recommended during pregnancy, preferably on the left side, as it improves blood flow to the fetus, uterus, and kidneys, and provides optimum oxygen levels.
If you experience pain or stiffness from sleeping on your stomach, you may want to consider transitioning to a new sleep position, such as sleeping on your side or back. Using a thin pillow or no pillow at all when sleeping on your stomach can also help to reduce strain on your neck and spine.
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Frequently asked questions
Sleeping on your stomach is not inherently bad, but it can have adverse effects. It can cause strain on your back, neck, and shoulders, and worsen pain. It can also contribute to facial wrinkles.
If you don't experience any pain and plan to continue sleeping on your stomach, you can try using a thin pillow under your head or no pillow at all. To further align your spine, place a thin pillow beneath your pelvis, with the pillow positioned between your lower abdomen and mid-thigh.
Sleeping on your stomach can help reduce snoring and improve breathing for people with lung issues. It keeps the airway open and can benefit people who snore or have difficulty breathing or sleep apnea.
