Herbie Murray
Sleeping on your stomach can have adverse effects on your health. It can cause back, neck, and shoulder pain by increasing stress on the spine and keeping the neck in a rotated position. This can lead to poor sleep quality and discomfort throughout the day. Pregnant people, in particular, are advised to avoid sleeping on their stomachs as it can cause sleep deprivation, which may increase the risk of premature birth, longer and more painful labor, and postpartum depression. Side sleeping is considered the healthiest position as it can relieve back pain, reduce snoring, improve gut and brain health, and is recommended during pregnancy.
| Characteristics | Values |
|---|---|
| Positives | Reduced snoring, diminished sleep apnea |
| Negatives | Increased pressure on the spine, neck and shoulders, muscle tension, chronic pain, blood flow issues for pregnant people, wrinkles |
| Tips for changing sleep position | Use pillows as bumpers, use a body pillow, use a weighted blanket, use a pillow under the pelvis, alternate the way you turn your head |
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What You'll Learn
Sleeping on your stomach can reduce snoring and sleep apnea
Sleeping on your stomach can be beneficial for reducing snoring and sleep apnea. This is because the prone position helps to keep the airway open, preventing the blockages that cause breathing interruptions during sleep. Gravity also pulls the tongue and other soft tissues forward and away from the airway, reducing obstructions.
However, sleeping on your stomach can also cause neck and back pain and is not recommended for pregnant people. This is because the position puts stress on the spine, which can lead to pain and discomfort throughout the body. It can also cause tingling and numbness in the body, as well as increasing the likelihood of back, neck, and shoulder pain.
If you want to reduce snoring and sleep apnea, sleeping on your side is another effective position. This position also keeps the airway open and can help to alleviate mild sleep apnea. Side sleeping has the added benefit of helping to relieve heartburn.
For those who want to switch from stomach sleeping, there are techniques to help make the transition successful. Using pillows as bumpers can help prevent you from turning onto your stomach during the night. Over time, you can train your body to remain in a side or back position.
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It can cause back, neck and shoulder pain
Sleeping on your stomach can cause back, neck, and shoulder pain. This is due to the stress and tension placed on your spine, neck, and shoulders when sleeping in this position. The weight of your body puts pressure on your neck, causing compression of muscles, ligaments, joints, tendons, nerves, and spinal discs. This can lead to a more rapid degeneration of spinal discs and joints, and in severe cases, degenerative disc disease.
Stomach sleeping also extends your neck backward, compressing your spine. This can result in a tingling sensation as blood flow to your arm is constricted and nerves are compressed. Most people naturally raise their arms when sleeping on their stomachs, perhaps even tucking their arms under the pillow. This positioning keeps tension on the shoulder joint, which can lead to rotator cuff problems or other shoulder issues.
Additionally, sleeping on your stomach can cause your spine to go out of alignment. The twisted position may not cause pain after a short period of stomach sleeping, but if the habit is ongoing, then chronic neck problems may develop, including herniated or ruptured discs.
The thicker the pillow used when sleeping on the stomach, the more strain the neck experiences, as the pillow forces it to angle upward. Using a very thin pillow or no pillow at all when sleeping on the stomach can help to keep the neck and spine in a more neutral position. Placing a pillow under the pelvis can also help to take pressure off the spine.
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It can worsen pain during pregnancy
Sleeping on your stomach can place extra pressure on your spine and back muscles, which can lead to back pain and discomfort. This is especially true if you have poor mattress support or an uneven sleeping surface. When you sleep on your stomach, the natural curve of your spine is often compromised, and this can result in morning stiffness and pain.
For pregnant women, sleeping on the stomach can be even more problematic. As the pregnancy progresses and the belly grows, it becomes increasingly difficult to sleep on the stomach. Trying to do so can place a significant amount of strain on the back, neck, and shoulders, leading to increased pain and discomfort. The weight of the growing belly can also put pressure on the lungs, making it harder to breathe comfortably, and this position may also restrict blood flow to the fetus, causing further issues.
Moreover, sleeping on the stomach during pregnancy can worsen existing pain and increase the risk of developing new pain. As the belly grows, the center of gravity shifts, and this can place additional stress on the joints and muscles, particularly in the back, hips, and pelvis. Sleeping on the stomach can exacerbate this pain and make it harder for the body to realign and recover during sleep. The strain on the back and neck can also lead to headaches and migraines, further affecting the overall quality of life during pregnancy.
To avoid these issues, it is generally recommended that pregnant women sleep on their side, preferably the left side, as this promotes optimal blood flow to the fetus and helps reduce the risk of back pain and other complications. Using supportive pillows can also help ease the transition to side sleeping and provide much-needed comfort and support for the growing body. This side sleeping position is often recommended throughout the second and third trimesters, or even throughout the entire pregnancy for those who are aware of the risks and wish to take extra precautions.
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It can cause muscle tension and affect your range of motion
Sleeping on your stomach can have adverse effects on your body, particularly your spine and neck. The position can cause muscle tension and affect your range of motion.
When you sleep on your stomach, your torso sinks deeper into the mattress due to its weight. This position can put extra stress on your back, neck, and shoulders. The tension from holding this position for seven to eight hours can cause muscle soreness and pain.
Stomach sleeping can also increase pressure on your spine, as it challenges the natural curvature of a healthy spine. This can lead to spinal stress, which can cause pain throughout your body. Additionally, since the spine is a nerve pipeline, this stress can cause numbness or tingling in various parts of the body.
To avoid these issues, it is recommended to sleep on your side or back. Side sleeping supports the natural curves of your spine and can help prevent spinal pain. It can also help prevent the airway from collapsing and reduce snoring. Sleeping with a pillow between your knees when side sleeping can also help to alleviate stress on your hips.
If you are a stomach sleeper and want to change your position, it is possible to train your body to sleep in a different position. Using pillows as bumpers can help keep you from turning onto your stomach during the night. Over time, your body will adjust to the new position, and you may experience less muscle tension and pain.
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Tips to help you switch to side or back sleeping
Sleeping on your stomach can reduce snoring and sleep apnea, but it can also cause or worsen pain in your back, neck, and shoulders. It can also contribute to facial wrinkles. Due to these drawbacks, side or back sleeping is recommended. Here are some tips to help you switch to side or back sleeping:
Use pillows
Placing firm pillows, extra blankets, or a long body pillow on either side of your body can help prevent you from rolling over onto your stomach. You can also place a pillow under your knees to help relieve pain on your spine and prevent your body from rolling over. If you're a side sleeper, try placing a pillow between your knees to help your spine align properly and reduce stress on your hips and lower back.
Try a weighted eye pillow
A weighted eye pillow can help your brain switch gears to sleep mode, and the knowledge that there's something on your head is all your subconscious needs for you to stay still.
Sew a tennis ball into your pyjamas
This old trick was traditionally used to train people not to sleep on their backs, but it can also be used to prevent rolling onto your stomach. However, be aware that a fist-sized ball digging into your side may not be comfortable.
Use a high-tech wearable
Some devices, such as the Philips NightBalance, detect your position and gently vibrate until you move into the desired position.
Try a different mattress
A mattress that is too soft may make it difficult to sleep on your back, as your body will sink into it. A firmer mattress may be better for back sleeping. If you're a side sleeper, you'll need a less firm mattress.
Practice deep breathing or sleep meditation
If you're trying to fall asleep on your back, try doing some deep breathing or a sleep meditation to help you relax in this position.
Adjust your pillow
If you're sleeping on your back, make sure your pillow isn't over-elevating your head, as this can make back sleeping more difficult. If you're a side sleeper, consider using a thin pillow to support your neck.
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Frequently asked questions
Sleeping on your stomach is generally not recommended by healthcare professionals, especially if you suffer from neck or back pain. It can cause a variety of health issues, including increased pressure on your spine, neck, and lower back, which can lead to aches and pains. It can also contribute to the development of wrinkles on your face.
Sleeping on your stomach can help to reduce snoring and improve breathing for people with lung issues. It may also help to keep the airway open, which is beneficial for people with sleep apnea.
In addition to the increased risk of back, neck, and shoulder pain, sleeping on your stomach can also cause headaches and arm pain. It can also contribute to facial wrinkles and interfere with sleep, leading to sleep deprivation.
Sleeping on your stomach is not recommended during pregnancy, especially in the third trimester. It can increase pressure on your spine and cause discomfort as your stomach grows. Healthcare providers recommend that pregnant people sleep on their left side to improve blood flow to the uterus and fetus.
If you feel most comfortable sleeping on your stomach, you can try using a thinner pillow or no pillow at all to keep your neck from bending out of alignment. Placing a pillow under your hips can also help to ensure your torso doesn't sink too deeply into the mattress. You can also try training yourself to sleep in a different position, such as on your side or back, with patience and plenty of pillows for support.
