Herbie Murray
Sleep is important for heart and brain health, and the position you sleep in can have an impact on your overall health. Sleeping on your chest, or stomach, is considered the least healthy way to sleep as it can obstruct your airway, leading to sleep apnea, and is not a healthy position for your neck or spine. However, it may alleviate sleep apnea and snoring. Sleeping on your back is considered a good position, but side sleeping is the most popular and may be better for your health. Side sleeping is best for reducing snoring and is also good for your heart, especially if you suffer from acid reflux or gastroesophageal reflux disease (GERD).
| Characteristics | Values |
|---|---|
| Sleeping position | Lying on your belly with your arms around a pillow and your head turned sideways |
| People who sleep like this | May be more likely to speak their mind and be sociable and outgoing |
| Prevalence | About 7% of the population sleeps this way |
| Health effects | May be more likely to be restless and toss and turn to get comfortable; can strain your neck and your lower back |
| Pillow usage | Use a very soft pillow or none at all to keep your neck comfortable |
| Babies | Sleeping on a caregiver's chest has countless health benefits for newborns; it is stabilizing and helps babies grow |
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What You'll Learn
It can cause back and neck pain
Sleeping on your chest, also known as "the mountain climber", is not a very popular position. It can cause neck and back pain as it strains your neck and lower back. Turning your head sideways in this position can also lead to inflammation and pain in the neck muscles. It can also cause an increased curvature of the spine, which can lead to pain and swelling in the shoulders and lower back.
To prevent this, it is recommended to use a very soft pillow or no pillow at all to keep your neck comfortable. Placing a pillow underneath the chest or abdomen can also increase comfort.
On the other hand, sleeping on your back is considered one of the healthiest positions for your spine alignment and back pain. It is effective in spreading body weight over a wide area of the back, ensuring that no one area is placed under greater strain than another. It also maintains a straight line in the spine with no irregular curvature. Similarly, sleeping on your side is another popular position that provides comfort and reduces back pain.
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It can worsen breathing difficulties
Sleeping on your chest, also known as sleeping on your stomach, can be uncomfortable and may cause restlessness. This sleeping position can strain your neck and lower back, causing pain and inflammation in the neck muscles. It can also lead to an increased curvature of the spine, resulting in pain and swelling in the shoulders and lower back.
Sleeping on your chest can be particularly detrimental if you have breathing difficulties. When you sleep on your back, the weight of your body is distributed evenly, and your spine maintains a straight line. However, sleeping on your chest can cause your lower jaw and tongue to shift back, obstructing your airway. This obstruction can lead to loud snoring and even sleep apnea, a condition characterised by pauses in breathing during sleep. Sleep apnea can have serious health implications, including an increased risk of stroke, high blood pressure, and heart disease.
If you are experiencing breathing difficulties or snoring, it is advisable to avoid sleeping on your chest and opt for sleeping on your side or back instead. Side sleeping is recommended for reducing the noise level at night and minimising the risk of airway obstruction. Sleeping on your back with a pillow under your knees can also help improve comfort and reduce twisting at the hips, thereby decreasing lower back curvature and preventing back pain.
While sleeping on your chest may not be advisable for those with breathing problems, it is important to consult with a healthcare professional for personalised advice. They can provide guidance based on your specific condition and symptoms, ensuring that you adopt the most suitable sleeping position to support your respiratory health.
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It may increase the risk of sleep apnea
Sleeping on your chest, or sleeping on your stomach as it is commonly referred to, may not be the best sleeping position. While there is no strong scientific link between sleeping positions and back pain, snoring, personality, and how often you wake up at night, sleeping on your stomach can cause restlessness and discomfort. It can also strain your neck and lower back. Sleeping on your stomach may also increase the risk of sleep apnea, a condition that affects your breathing during sleep.
Sleep apnea causes your breathing to stop and restart, making it hard for your body to get enough oxygen. Obstructive sleep apnea, in particular, occurs when the soft tissue in your throat relaxes and makes it difficult to breathe. Central sleep apnea, on the other hand, is when your brain has trouble regulating your breathing. This condition can lead to severe complications, including excessive daytime sleepiness, arrhythmias, and even life-threatening issues.
Sleeping on your stomach can contribute to sleep apnea by putting pressure on your airways. When you lie on your back, it is easier to breathe as your body gets good support from the mattress. However, sleeping on your stomach can cause your lower jaw and tongue to shift back and obstruct your airway, leading to sleep apnea. This is especially true if you also breathe through your mouth or have nose blockages.
To reduce the risk of sleep apnea, healthcare providers often recommend changing your sleeping position. Sleeping on your side is generally recommended as it helps to keep your airway open and reduces the pressure on your airways. Using a breathing device, such as a continuous positive airway pressure (CPAP) machine, or wearing an oral appliance can also help to keep your airway open during sleep.
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It can cause acid reflux
Sleeping on your chest can cause acid reflux, which can be a common experience for people with gastroesophageal reflux disease (GERD). GERD is a chronic condition where stomach acid flows back into the oesophagus, the tube that connects the throat to the stomach. Occasional episodes of reflux are normal, but when they occur regularly, they can have serious consequences and are known as GERD.
Acid reflux can cause heartburn, a painful burning sensation in the chest, and regurgitation, where a small amount of stomach acid and sometimes food comes up into the mouth or back of the throat. It can also cause coughing and a feeling of choking, leading to a sore throat and, in some cases, difficulty swallowing, known as dysphagia.
Gravity plays a role in keeping acid down, so lying down can worsen reflux. When horizontal, gravity no longer helps to send refluxed stomach acid back into the stomach, so it stays longer in the oesophagus. In addition, saliva production, which usually helps to neutralise stomach acid, is reduced during deeper stages of sleep. With less saliva and decreased swallowing during sleep, it becomes easier for reflux to occur and for acid to remain in the oesophagus for longer, causing more severe symptoms.
To reduce the risk of acid reflux at night, it is recommended to sleep on the left side, as this positions the lower oesophageal sphincter in an air pocket above the stomach contents. Elevating the head with a pillow or keeping the bed elevated can also help reduce GERD symptoms.
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It may negatively impact the heart
Sleeping on your chest can be uncomfortable and may negatively impact your heart health. Firstly, it is important to note that chest pain during sleep can be indicative of underlying health issues that need attention. While gastrointestinal issues are a common cause of chest pain at night, it could also be something more serious, such as acid reflux or even a hypertensive emergency. Therefore, it is crucial to address any recurring chest pain with medical professionals.
Sleeping on your chest or stomach is not recommended due to the strain it can place on your neck and lower back. This position can cause discomfort and restlessness, leading to frequent tossing and turning during sleep. Additionally, for those with chest wall injuries, any movement of the torso can induce pain. Thus, sleeping on your chest may exacerbate existing injuries or conditions affecting the chest wall.
Furthermore, while there is limited scientific data, some research suggests that sleeping on the left side may have negative effects on the heart. A 1997 study observed changes in the electrical activity of the heart when participants slept on their sides. A more recent 2018 study found that left-side sleeping caused the heart to shift and turn, resulting in changes in ECG readings. However, it is important to note that these changes did not affect the heart's electrical function but rather the collection of data. More research is needed to understand the potential dangers of left-side sleeping for individuals with heart conditions.
Overall, while sleeping on your chest may not directly impact your heart, it can contribute to restlessness and discomfort, particularly for those with neck, back, or chest wall issues. Additionally, the potential link between left-side sleeping and heart health changes warrants further investigation. To ensure optimal heart health, it is crucial to prioritize getting sufficient, high-quality sleep, regardless of the sleeping position.
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Frequently asked questions
Skin-to-skin contact between a baby and their parents helps stabilize the baby's heart rate, breathing, and body temperature. It also helps babies gain more weight and cry less. Additionally, it releases oxytocin in parents, reducing their stress and increasing their engagement and satisfaction.
Sleeping on one's chest or stomach can make people more likely to be sociable and outgoing. However, this position is not recommended due to the strain it can cause on the neck and lower back.
Sleeping on one's chest or stomach can cause neck and back pain. It can also worsen snoring and sleep apnea.
Placing the hand on the chest while sleeping can induce stress on the body, which can cause emotional imbalance and scary dreams.
