Herbie Murray
Sleeping on your belly, also known as sleeping on your stomach, is generally considered an uncomfortable and unhealthy sleeping position. It is the least preferred sleeping position in the general population, with only about 7% of people sleeping this way. Belly sleeping can lead to aches and pains in the back, neck, and shoulders, and it can also cause facial wrinkles. This sleeping position can also be dangerous for pregnant people, as it can put pressure on an important blood vessel in the abdomen and lower blood pressure. However, sleeping on the stomach can have some benefits, such as improved breathing for people with lung issues and reduced snoring.
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What You'll Learn
It can cause back pain
Sleeping on your stomach can cause back pain. This is because the position can increase pressure on the spine and lower back, causing spinal stress and poor sleep quality. The Mayo Clinic notes that sleeping on your stomach places a strain on your back and spine, as the weight distribution in the middle of your body makes it difficult to maintain a neutral spine position. Spinal stress can cause pain throughout the body, as the spine is a pipeline for your nerves.
The position can also cause neck problems, as your head must turn sideways to avoid suffocating in your pillow. This twists your neck, putting your head and spine out of alignment. Over time, this can lead to neck issues, such as a herniated disk, which can cause nerve irritation and pain.
Stomach sleeping is particularly discouraged for pregnant people, as the extra weight around the middle will increase the pull on the spine. Sleeping on the back during pregnancy can also be harmful, as it may put pressure on an important blood vessel in the abdomen and lower blood pressure. Healthcare professionals recommend that pregnant people sleep on their left side to improve blood flow to the uterus and fetus.
If you experience back pain, placing a pillow under your pelvis while sleeping on your back can help to keep your back in a more neutral position and take pressure off your spine. Side sleeping is generally recommended for people with back pain, as it can help to keep the spine in alignment and reduce pressure. Sleeping with a pillow between your knees can also help to alleviate stress on the hips.
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It can cause neck pain
Sleeping on your belly can cause neck pain due to the strain it puts on your spine and neck. This is because most of your weight is in the middle of your body, making it difficult to maintain a neutral spine position. As a result, your head and spine go out of alignment, twisting your neck. While you may not notice any damage after one night of sleeping on your stomach, neck problems can develop over time.
To avoid neck pain, it is recommended that you sleep on your side or back instead. If you are a stomach sleeper, you can train yourself to sleep in a different position using pillows for support. Using a thin pillow or no pillow at all can also help to keep your neck comfortable by reducing the angle of your head and neck.
Stretching in the mornings can also help to get your body back in alignment and gently strengthen supporting muscles. A few minutes of gentle movement and stretching can help to reduce any soreness or stiffness in the neck caused by sleeping on your stomach.
Additionally, sleeping on your stomach can cause your neck to extend backward, compressing your spine. This can lead to a tingling sensation in your arm as the nerves become compressed and blood flow is restricted. This can also cause numbness, as if your arm has "fallen asleep".
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It can cause shoulder pain
Sleeping on your stomach can cause shoulder pain and affect your spine and neck, leading to discomfort during the day. When you sleep on your stomach, your head and spine go out of alignment, twisting your neck. This can lead to a herniated disk, which is a rupture of the gelatinous disk between your vertebrae. This twist in your neck can cause soreness and stiffness in your neck and shoulder muscles.
Sleeping on your stomach can also cause your arm to "fall asleep" from constricted blood flow and compressed nerves. Most people naturally raise their arms when sleeping on their stomach, perhaps even tucking one or both arms under the pillow. This positioning keeps tension on your shoulder joint and can cause shoulder pain.
Sleeping on your side can also put extra pressure on your shoulder and cause pain. This is because your shoulder ends up bearing a lot of the weight of your torso. Sleeping on your back with a pillow under your knees is generally considered the healthiest position for spine health, but it can also put pressure on your shoulder, causing pain.
If you experience shoulder pain, you can try creating a peaceful environment by sleeping in a dark room. This can help your body follow its natural sleep schedule, making you feel calm and rested. You can also try using painkillers to numb the pain and get a good night's sleep.
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It can cause facial wrinkles
Sleeping on your stomach can have several negative effects on your body, and it may even cause facial wrinkles. When you sleep on your stomach, your head and spine go out of alignment, and your neck twists. This can cause neck problems over time, including a herniated disk. It can also lead to soreness and a tingling sensation in your arm due to constricted blood flow and compressed nerves.
Additionally, sleeping on your stomach can contribute to facial wrinkles. According to Debra Jaliman, a New York City-based dermatologist and author of "Skin Rules," sleeping on your side or stomach can cause deep sleep lines on your forehead and cheeks. This is because applying repeated pressure (such as sleeping with the side of your face on a pillow) against the collagen will promote its breakdown, eventually leading to visible lines.
Board-certified dermatologist Deanne Mraz explains that sleeping on your stomach can "expedite and intensify wrinkles on the chest, neck, and face." However, it is important to note that it is only one factor among many that contribute to wrinkles.
To prevent pillowcase-induced wrinkles, Dr. Jaliman suggests using a silk or satin pillowcase as "your skin slides on the pillow," and there is less traction. Retinol may also help stimulate collagen and prevent fine lines.
While sleeping on your back is recommended to reduce wrinkles, it may be uncomfortable for some people. In this case, a specialty pillow can be used to minimize facial compression and help achieve the back-sleeping position.
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It is not recommended for pregnant people
Sleeping on your stomach can be harmful to your health, especially if you are pregnant. While sleeping on your stomach, you need to turn your head to the side to avoid suffocating in your pillow. This action puts your head and spine out of alignment, twisting your neck. While you may not notice the damage after one night, over time, you may develop neck problems.
During pregnancy, sleeping on your stomach is not recommended, especially in the third trimester. The weight and size of your uterus can make this position extremely uncomfortable and impractical. Additionally, lying on your stomach can put pressure on your baby and your internal organs. The increasing size of your belly can also make it difficult to lie flat on your stomach without feeling pressure.
To get a good night's sleep during pregnancy, it is recommended to sleep on your side, particularly your left side. This position improves blood flow to your heart and your baby, reduces pressure on your liver, and helps prevent swelling in your legs and feet. It can also help to place a pillow between your knees to keep your hips aligned and reduce strain on your lower back.
If you are a stomach sleeper, you can try using pillows to help you transition to sleeping on your side or back. Placing pillows around you can also help prevent you from rolling onto your back during sleep.
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Frequently asked questions
Yes, sleeping on your belly can negatively affect your spine and cause discomfort during the day. It can also cause neck problems over time.
Side sleeping is recommended over belly sleeping. It is considered the best for people with neck and back pain. Back sleeping is also an alternative, but it is not recommended for pregnant people or those with sleep apnea.
Sleeping on your belly can improve breathing for people with lung issues. It can also reduce snoring and diminish sleep apnea.
