Ashwin Lewis
Sleeping on your stomach can have several effects on your health. While it can help with snoring and sleep apnea, it can also cause back and neck pain and put strain on your spine. This is because sleeping on your stomach restricts the movement of your abdominal muscles and diaphragm, which are primary muscles for respiration. For people with breathing problems, sleeping on their side or propped up is generally recommended.
| Characteristics | Values |
|---|---|
| Benefits | Can help with snoring and reduce sleep apnea |
| Disadvantages | Restricts the movement of the abdominal muscles and other accessory muscles which are used as accessory muscles, strain on back and spine, can cause back and neck pain, may lead to respiratory issues |
| Alternative sleeping positions | On the side, sleeping propped up, on the left side, in a foetal position |
| Breathing disorders | Obstructive sleep apnea (OSA), central sleep apnea |
| Treatment | Continuous positive airway pressure (CPAP) devices, lifestyle changes, surgery |
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What You'll Learn
Sleeping on your stomach can reduce snoring
Benefits of Sleeping on Your Stomach
Sleeping on your stomach can help to keep your airways open, reducing snoring and mild sleep apnea. Obstructive sleep apnea (OSA) occurs when airways are narrowed or blocked, often causing loud snoring. By sleeping on your stomach, you can help to keep your airways open and reduce this blockage. This position can also be beneficial for pregnant women, as it provides more room for the baby and reduces pressure on the spine.
Potential Drawbacks of Sleeping on Your Stomach
While sleeping on your stomach can reduce snoring, it may also cause some discomfort and pain, especially in the neck, back, or joints. This is because sleeping on your stomach can put your head and spine out of alignment, twisting your neck. Over time, this can lead to neck problems, such as a herniated disk, which can cause nerve irritation. Additionally, for pregnant women, the extra weight around the middle can increase the pull on the spine, causing further discomfort.
Other Considerations
If you choose to sleep on your stomach, there are a few things you can do to make it more comfortable:
- Use a thin pillow or no pillow to reduce the angle of your head and neck.
- Place a pillow under your pelvis to help keep your spine in a more neutral position and reduce strain.
- Stretch in the mornings to help your body get back into alignment and gently strengthen supporting muscles.
Additionally, keep in mind that snoring can be influenced by various factors, such as weight gain, alcohol consumption, allergens, and sleep habits. If you are concerned about snoring, it is recommended to make lifestyle changes, such as weight loss, avoiding alcohol before bedtime, and creating a comfortable and allergen-free sleeping environment.
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It can also help with sleep apnea
Sleep apnea is a sleep disorder characterised by disrupted breathing and loud snoring. Obstructive sleep apnea (OSA) occurs when the airway becomes narrowed or blocked, causing pauses in breathing during sleep. Central sleep apnea is slightly different, occurring when the brain temporarily stops sending signals to the muscles that regulate breathing.
Stomach sleeping can help with sleep apnea by keeping the airway clear. When sleeping on your back, the tongue can easily fall back into the throat and restrict airflow. However, sleeping on your stomach prevents the tongue from falling back, reducing the risk of snoring and sleep apnea.
While stomach sleeping can help prevent sleep apnea, side sleeping is generally considered the best position for those with sleep apnea. Side sleeping supports the natural curve of the spine and promotes healthy spinal alignment. It also allows the airway to remain open, reducing snoring and airway blockage. The fetal position, sleeping on the left or right side with legs curled inward, is the most popular variation. Sleeping on the left side is especially beneficial for pregnant women and those with gastroesophageal reflux disease (GERD), as it increases blood flow to the fetus and reduces symptoms of heartburn and acid reflux.
If you are a stomach sleeper, there are some tips to minimise the downsides of this position. It is recommended to use a firm mattress and/or thin pillows to increase comfort and minimise neck strain. Sleeping without a pillow can also help keep the head and neck aligned with the spine.
Changing sleeping positions can be challenging. If you want to switch from stomach sleeping to side sleeping, techniques such as using pillows or extra blankets can help train your body to stay in the new position. Diaphragmatic breathing exercises can also help improve breathing and promote relaxation, which may be beneficial for those with sleep apnea. These exercises focus on using the diaphragm to take deep breaths and can be practised lying down or sitting in a chair.
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However, it may cause back and neck pain
Sleeping on your stomach may help with snoring and reduce sleep apnea, but it can be detrimental to your back and neck. Dr Arun Chowdary Kotaru, a consultant in respiratory/pulmonology and sleep medicine, explains that when sleeping, a person uses accessory muscles more, such as the abdominal muscles and the neck muscles. Even the diaphragm, the primary muscle for respiration, is hampered because these muscles will not have any flexible movement over the stomach.
Dr Asmita Mehta, Professor of Respiratory Medicine, adds that sleeping on your stomach puts strain on your back and the spine. Because your weight is in the middle of your body, there is pressure on your back, and back pain or neck pain can increase during the daytime. This means that your back and neck muscles are neither getting rest in the daytime nor during the night.
Dr Mehta also notes that lying on your left side, especially in a foetal position, is an ideal position to sleep in. This is also the case for pregnant women, who should lie on their side with a pillow under the belly. A 2012 medical study found that sleeping on the left side when pregnant can increase healthy blood flow and provide the optimum oxygen levels for mother and baby.
For people with breathing problems, lying flat on your back is not recommended. Side sleeping is one of the most comfortable and effective sleeping positions for many people, with or without breathing problems. Sleeping on your side helps your spine maintain a neutral position, which can mean less strain on your back and neck. For optimal alignment, place a pillow between your knees to relieve any pressure from the weight of your top leg. Side sleeping can be especially useful if you’re dealing with a respiratory illness or conditions like a deviated septum, which can cause chronic congestion.
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It restricts the movement of the diaphragm and abdominal muscles
Sleeping on your stomach can have several negative health effects. One of the drawbacks is that it restricts the movement of the diaphragm and abdominal muscles, which are essential for respiration.
The diaphragm is a dome-shaped muscle located at the base of the lungs. It plays a crucial role in breathing by contracting and moving downward when you inhale, creating more space in the chest cavity for the lungs to expand. However, when sleeping on your stomach, the weight of your body restricts the diaphragm's movement, hindering its ability to function optimally.
Additionally, the abdominal muscles are also restricted when sleeping on the stomach. These muscles are accessory muscles used during respiration to support the diaphragm and provide more power to empty the lungs. By restricting their movement, the respiratory process becomes less efficient, potentially leading to reduced lung capacity and breathing difficulties.
To compensate for the restricted movement of the diaphragm and abdominal muscles, the neck and chest muscles have to work harder during breathing. This increased strain on the neck muscles can lead to neck pain and even long-term issues such as a herniated disk. Furthermore, the restricted diaphragm movement can contribute to facial wrinkles, as one side of the face is pressed into the pillow, causing the skin to stretch and compress throughout the night.
While sleeping on the stomach may not be advisable due to these restrictions, some modifications can make it more comfortable. Using a thin pillow or no pillow at all can help reduce the angle between the head and neck, minimizing the strain on the neck muscles. Placing a pillow under the pelvis can also help relieve pressure on the spine and improve alignment.
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Side-sleeping is recommended for breathing problems
Sleep is essential for our well-being, but when you're having trouble breathing, it can be elusive. Side-sleeping is one of the most comfortable and effective sleeping positions for many people, whether they have breathing problems or not.
Sleeping on your side helps your spine maintain a neutral position, reducing strain on your back and neck. This position can be especially useful if you're dealing with a respiratory illness or conditions like a deviated septum, which can cause chronic congestion. If your left nostril is congested, for example, sleeping on your right side can help relieve congestion.
Research shows that sleeping on your right side can be beneficial for those with sleep apnea. Obstructive sleep apnea (OSA) occurs when the airway becomes narrowed or blocked, causing pauses in breathing during sleep. Central sleep apnea is a different disorder where breathing stops because the brain temporarily stops sending signals to the muscles that regulate breathing. Side-sleeping can help keep the airways open, reducing the risk of these breathing disturbances.
In addition to side-sleeping, those with breathing problems can try sleeping propped up to make breathing easier. Lifestyle changes, such as avoiding alcohol or medicines that cause sleepiness before bed, losing excess weight, and using continuous positive airway pressure (CPAP) devices, can also help relieve symptoms of sleep apnea.
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Frequently asked questions
Sleeping on your stomach places a strain on your back and spine. It can also cause neck problems over time. However, it can help with snoring and sleep apnea.
Belly breathing, also known as diaphragmatic or abdominal breathing, is when you breathe using your diaphragm, a dome-shaped muscle at the base of the lungs. When you inhale, your diaphragm contracts and moves downward, creating more space in your chest cavity, allowing your lungs to expand fully.
Place your hands on your lower ribs and take a deep breath. If your belly expands but your hands don't move, then your lungs are not expanding in that direction. You can also place a hand on your chest and a hand on your belly. The hand on your chest should remain still while the one on your belly should rise.
Belly breathing is the most efficient and effective way to breathe. It encourages a full oxygen exchange, slows the heartbeat, and can lower or stabilize blood pressure. It is also beneficial for people with GERD, sleep apnea, asthma, and COPD. Additionally, it promotes a sense of calm relaxation and can help reduce anxiety.
Breathe in slowly through your nose, letting the air move towards your lower belly. Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. Practice this for 5-10 minutes, several times a day.
