Evie Summers
Sleeping on your stomach is generally considered an unpopular sleeping position, with only 17% of sleepers preferring it. It can cause a strain on your back, spine, neck, and shoulders, leading to pain and discomfort. This is because the weight of your body is pulled downwards, and it becomes difficult to maintain a neutral spine position. Sleeping on your stomach can also cause facial wrinkles and skin issues. However, it can reduce snoring and sleep apnea. If you're pregnant, it's recommended to avoid sleeping on your stomach and instead sleep on your side, preferably the left side, to increase healthy blood flow and provide optimum oxygen levels for you and your baby.
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What You'll Learn
It can cause back pain
Sleeping on your stomach can cause back pain. This is due to the strain placed on your back, spine, and neck. The spine is a pipeline for your nerves, so spinal stress can cause pain anywhere in your body. Sleeping on your stomach can also lead to a tingling sensation as your arm "falls asleep" from constricted blood flow and compressed nerves.
Stomach sleeping can increase the likelihood of back, neck, and shoulder pain. This is because, when you sleep on your stomach, the skeletal structure of your front body is not able to distribute your weight as well as when you sleep on your back. As a result, the weight is pulled downwards deeper into the mattress, causing your spine to flatten in your lower back and twist at your neck. This can lead to discomfort and back pain, both while sleeping and when you get out of bed.
Sleeping on your stomach can also worsen existing back pain. If you already experience back pain, it is recommended that you sleep on your side with a pillow between your legs to take pressure off your hips and back.
If you are a stomach sleeper, there are some modifications you can make to reduce the likelihood of back pain. It may be helpful to sleep without a pillow or with a very soft pillow to keep your neck comfortable and reduce the angle of your head and neck. You can also try putting a pillow under your pelvis to keep your back in a more neutral position and take pressure off your spine. Stretching in the mornings can also help get your body back in alignment and gently strengthen supporting muscles.
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It may lead to neck pain
Sleeping on your stomach can negatively impact your sleep quality and cause discomfort during the day. This is primarily because this sleeping position places a strain on your spine and neck.
When you sleep on your stomach, your head and spine are out of alignment, twisting your neck. This can lead to muscle stiffness, soreness, and discomfort. A thick pillow may also awkwardly stretch your neck backward. The strain on your spine and neck can cause neck pain and affect your sleep quality, leaving you feeling restless and tired in the morning.
To mitigate these issues, you can try sleeping without a pillow or using a very soft or thin pillow to keep your neck comfortable and reduce the angle of your head and neck. Additionally, putting a pillow under your pelvis can help keep your back in a more neutral position and relieve pressure on your spine. Stretching in the mornings can also help your body get back into alignment and gently strengthen supporting muscles.
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It can worsen skin conditions
Sleeping on your stomach can worsen skin conditions. When you sleep on your stomach, your head and spine are out of alignment, twisting your neck. This can lead to neck problems over time, such as a herniated disk, which occurs when the gelatinous disk between your vertebrae ruptures and irritates the nerves. Additionally, sleeping on your stomach can cause facial wrinkles. Throughout the night, your face is pressed into the pillow, stretching, pulling, and compressing your skin. As a result, sleeping on your stomach can contribute to wrinkles and accelerate the ageing process.
To mitigate the effects of sleeping on your stomach on your skin, consider using a thin pillow or no pillow at all. The flatter the pillow, the less angled your head and neck. This will help to reduce the twisting of your neck and minimise the compression of your skin, potentially reducing the formation of wrinkles.
Another way to reduce the negative impact of sleeping on your stomach on your skin is to invest in a silk pillowcase. Silk creates less friction than other fabrics, such as cotton, allowing your skin to move more freely during sleep and reducing the formation of creases and wrinkles. Additionally, silk adjusts to the temperature of your room, keeping you cool in the summer and warm in the winter, which can help prevent skin dryness.
While sleeping on your stomach can worsen skin conditions, it is important to note that this sleep position may be uncomfortable or unfeasible, especially during pregnancy. The extra weight around the middle can increase the pull on the spine, making it challenging to maintain a neutral spine position. Therefore, it is recommended to sleep on the side, preferably the left side, during pregnancy to increase healthy blood flow and provide optimum oxygen levels for both mother and baby.
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It can cause discomfort during pregnancy
Sleeping on your stomach can cause discomfort during pregnancy. As your baby bump grows, sleeping on your stomach can become uncomfortable and impractical. The increasing size of your belly can make it difficult to lie flat on your stomach without feeling pressure. This is because most of your weight is in the middle of your body, which makes it difficult to maintain a neutral spine position.
During the first trimester, your baby is still very small, and your uterus remains protected by your pelvis. Sleeping on your stomach is usually safe and comfortable. However, you may start to feel breast tenderness and nausea, which could make this position less appealing. As you enter the second trimester, your baby and uterus start to grow more rapidly. It is around this time that sleeping on your stomach may become uncomfortable.
To get as much sleep as possible during the third trimester, you can try using pillows. Pillows are your best friend during pregnancy—and for a good reason! When you use a maternity pillow or surround yourself with multiple pillows, you support your back and belly while helping to avoid rolling onto your stomach. A long regular pillow or a pregnancy pillow between the upper thighs creates space in the pelvis and hips. This tends to work quite well for the first and second trimesters. A 'C' or 'U' shaped pregnancy pillow can also support the head, neck, and spine, and create alignment and space in the pelvis and hips. This lying position can really ease the pain and discomfort associated with third-trimester sleep.
If you are a stomach sleeper, you may want to use a very soft pillow or no pillow at all to keep your neck comfortable. It may also be helpful to put a pillow under your pelvis to help keep your back in a more neutral position and take pressure off your spine.
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It may cause sleep apnea
Sleeping on your stomach can reduce your risk of snoring and sleep apnea since this position naturally keeps your airway open. However, it can also cause extra stress or pressure on the airway, which can lead to or worsen an obstruction. This is because when you sleep on your stomach, your torso naturally sinks deeper into the mattress due to its weight. As a result, your spine can move out of alignment, causing stress and strain that may lead to aches and pains when you wake up.
To avoid this, you can try sleeping with a very thin pillow or no pillow at all. The thicker the pillow, the more strain your neck experiences as it forces your head to angle upward. Sleeping without a pillow can help keep your head, neck, and spine aligned. To further align your spine, place a thin pillow beneath your pelvis, with the pillow positioned between your lower abdomen and mid-thigh.
Additionally, side sleeping is recommended as the best overall sleeping position by the Mayo Clinic. It supports the natural curve of the spine and promotes healthy spinal alignment, which can help relieve back pain. If you have obstructive sleep apnea, side sleeping is the best position as it allows the airway to remain open.
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Frequently asked questions
Yes, sleeping on your belly can cause a number of health issues including back problems, neck pain, and skin issues. It can also cause issues with your neck, spine, and shoulders.
You can try sleeping without a pillow or choosing a mattress that works well for stomach sleeping. You can also try morning stretches to loosen muscles that may cramp due to stomach sleeping and to promote proper spinal alignment.
Sleeping on your side or back will relieve pressure and improve spinal alignment.
