Miya Pearson
Sleeping on your stomach is generally not recommended due to its potential negative impact on spinal alignment and associated discomfort. Sleeping in this position can cause or worsen neck and back pain, increase the risk of shoulder issues, and contribute to facial wrinkles. While it may offer benefits such as reduced snoring and improved breathing for those with lung issues, the drawbacks often outweigh the advantages. Pregnant individuals, in particular, are advised to avoid sleeping on their stomachs to ensure healthy blood flow and optimal oxygen levels for both parent and baby.
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What You'll Learn
It can cause back pain
Sleeping on your stomach can cause back pain. The position places a strain on your back and spine, increasing stress on other structures in your body. As most of your body weight is in the middle, it becomes difficult to maintain a neutral spine position when sleeping on your stomach. This can lead to spinal stress, which may result in pain throughout the body. The spine is a pipeline for your nerves, so spinal stress can cause tingling and numbness in various parts of the body.
When you sleep on your stomach, your torso naturally sinks deeper into the mattress due to its weight. Consequently, your back might arch, taking your spine out of its neutral alignment. This misalignment can cause stress and strain, leading to aches and pains when you wake up. Sleeping on your stomach also requires you to keep your head turned to the side, which can result in a stiff or sore neck.
Stomach sleeping is particularly discouraged for pregnant people, especially during the second and third trimesters when the belly expands more rapidly. In these cases, sleeping on the stomach or back can put pressure on an important blood vessel in the abdomen and lower blood pressure. Healthcare providers recommend that pregnant people sleep on their left side to improve blood flow to the uterus and fetus.
If you experience back pain from sleeping on your stomach, you can try using a thin pillow or no pillow at all. A flatter pillow will result in less angling of the head and neck. Additionally, placing a pillow under your pelvis can help maintain a more neutral back position and reduce spinal pressure. 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 have several adverse effects on your body, one of which is neck pain. Sleeping in this position can put a lot of strain on your spine and neck, which can lead to aches and pains in the morning. This is because the weight of your torso causes your back to arch, taking your spine out of its natural alignment.
Additionally, sleeping on your stomach requires you to turn your head to the side, which can cause your neck to be out of alignment with your spine, leading to a sore and stiff neck. This issue is compounded over time, as sleeping on your stomach night after night can lead to chronic neck problems.
The strain on the spine can also increase stress on other structures in your body, and since the spine is a nerve centre, spinal stress can cause pain anywhere in your body. This can result in a poor night's sleep, leaving you feeling tired and sore in the morning.
If you are a stomach sleeper, you can try using a thin pillow or no pillow at all. This will help reduce the angle of your head and neck, bringing them closer to alignment with your spine. Placing a pillow under your pelvis will also help keep your spine in a more neutral position, reducing the strain on your back and neck.
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It can cause shoulder pain
Sleeping on your stomach can cause shoulder pain. This is because most people tend to raise their arms up while sleeping on their stomach, 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.
Sleeping on your stomach can also cause your torso to sink deeper into the mattress, resulting in an arched back that stretches your spine out of alignment. When your spine is not aligned, you experience stress and strain, which can cause shoulder pain.
Additionally, sleeping on your stomach can increase the likelihood of shoulder pain due to the extra stress placed on your back, neck, and shoulders. This tension can build up over several hours, leading to discomfort and pain by the time you wake up.
If you experience shoulder pain from sleeping on your stomach, it is recommended to change your sleeping position. Sleeping on your back with your arms at your sides can help reduce pressure on the shoulder joint. Alternatively, you can place the affected arm across your stomach with your elbow bent and a pillow underneath to lift your arm and reduce pressure.
It is important to note that enduring shoulder pain from sleeping is not normal or acceptable. If the pain persists or worsens, it is advised to consult a medical professional for guidance and treatment.
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It can cause wrinkles
Sleeping on your stomach can have several adverse effects on your body, one of which is the formation of wrinkles. When you sleep on your stomach, your face is pressed against the bed, distorting the skin and causing wrinkle-forming compression and stress. This prone sleeping position can "mush" your facial skin, leading to the development of wrinkles over time.
The position of your head and neck while sleeping on your stomach can also contribute to wrinkle formation. To breathe while sleeping on your stomach, you need to turn your head to the side, which twists your neck and spine out of alignment. This misalignment can lead to a stiff or sore neck, and the constant twisting and tension can contribute to the formation of wrinkles in the long run.
Stomach sleeping can also cause wrinkles indirectly through sleep deprivation and lower-quality sleep. Over time, inadequate sleep can lead to sleep deprivation, resulting in premature ageing of the skin, including wrinkle formation. Additionally, the strain on your back, neck, and shoulders from stomach sleeping can cause aches and pains, further contributing to sleep deprivation and the potential formation of wrinkles.
Furthermore, for pregnant people, sleeping on the stomach, especially during the second and third trimesters, is not recommended. During this phase, stomach sleeping can put pressure on important blood vessels in the abdomen, reducing blood flow to the uterus and fetus. This reduced blood flow can impact the skin's health and elasticity, potentially contributing to wrinkle formation.
To mitigate the formation of wrinkles, it is advisable to sleep on your back or side, supporting the natural curves of your spine with pillows. This will help reduce the strain on your neck and spine and may also improve blood flow, promoting healthier skin and potentially reducing the formation of wrinkles.
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It is not recommended during pregnancy
Sleeping on your stomach during pregnancy is generally considered safe in the early stages, but healthcare professionals recommend switching to sleeping on your side as your pregnancy progresses. Sleeping on your side is the best position for you and your baby during pregnancy, especially once you're more than halfway through your pregnancy. This is because sleeping on your side places the least pressure on your veins and internal organs, ensuring the best blood flow to the uterus, which means your baby will get maximum nutrients and oxygen.
Sleeping on your left side is often referred to as the "ideal" scenario during pregnancy. This is because positioning yourself on the left side of your body allows for optimal blood flow from the inferior vena cava (IVC). The IVC is a large vein that runs parallel to your spine on the right side and carries blood to your heart and, in turn, to your baby. Sleeping on your left side also takes the pressure off your liver and kidneys, helping with swelling issues in your hands, ankles, and feet.
While lying on your stomach is generally safe in the early stages of pregnancy, it is important to listen to your body. If it hurts or feels uncomfortable, choose another position. As your belly grows, you may find that the stomach-sleeping position is no longer comfortable as it can cause discomfort as the uterus grows.
In the third trimester, it is recommended to avoid sleeping on your back as it can increase the risk of stillbirth and other complications. Sleeping on your back can compress the inferior vena cava, restricting blood flow and oxygen to the baby and placenta. It can also lead to preeclampsia, which is high blood pressure during pregnancy.
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Frequently asked questions
Yes, sleeping on your stomach can cause or worsen back pain. This is because your torso sinks deeper into the mattress, causing your back to arch and your spine to move out of alignment.
Yes, sleeping on your stomach can cause a stiff or sore neck. This is because you have to turn your head to the side, twisting your neck out of alignment.
Yes, healthcare providers recommend that pregnant people sleep on their left side to improve blood flow to the uterus and fetus. Sleeping on your stomach, especially in the second and third trimesters, can put pressure on an important blood vessel in the abdomen and lower your blood pressure.
