Ultimate Guide to Sleeping on Your Stomach

Stomach sleepers are like the Loch Ness Monster, sightings are rare but when encountered, you’ll either disbelieve belly-down sleepers are comfortable or you’ll be jazzed to try it yourself. 

Many say, sleeping on stomach should be avoided as it can cause back and neck pain, this is true if you’re sleeping on an inadequate mattress. But, sleeping face down can ease snoring, sleep apnea, and can prevent tossing and turning all night, resulting in more restful sleep. Sleeping face down must be performed correctly to be effective, let’s learn how.   

To sleep facing down comfortably without back or neck pain, ensure you’re sleeping on a pressure relieving mattress

Table of Contents 

  • Is Sleeping on Your Stomach bad?
  • Pros and Cons of Sleeping on Your Stomach 
  • How to Avoid Stomach Sleeper Neck Pain and Lower Back Pain 
  • Tips for Stomach Sleepers - Best Ways to Sleep on Stomach 
  • Best Mattress for Stomach Sleepers 
  • Best Pillow for Stomach Sleepers 
  • FAQs
  • Is Sleeping on your Stomach bad for Your Back?
  • How to Stop Sleeping on Your Stomach?
  • Where do you put a Pillow When Sleeping on Your Stomach? 
  • Conclusion

Is Sleeping on Your Stomach bad?

To sleep facing down comfortably without back or neck pain, ensure you’re sleeping on a pressure relieving mattress. The mattress must be firm enough to align your spine and not cause your hips to sink into the mattress. Most stomach sleepers go without a pillow but it is recommended to use a slim pillow to support your head and avoid neck strain.   

Pros and Cons of Sleeping on Your Stomach 

Pros:

  • Inhibits snoring
  • Decreases symptoms of sleep apnea 
  • Reduces acid reflux and heartburn
  • Reduces tossing and turning to aid more restful sleep 

Cons

  • Strain on spine if mattress is too soft 
  • Numbness and stiffness in neck and back if not supported enough 
  • Increased drooling (pillow puddles)
  • Face wrinkles   

How to Avoid Stomach Sleeper Neck Pain and Lower Back Pain 

  • Sleep on your stomach with a pillow under your abdomen: don’t throw away that old pillow that’s flattened from use, it will work perfectly under your hips to aid spine alignment, and to  relieve some of the pressure off your back
  • Depending on how the position feels: you may or may not choose to use a pillow, if you experience pain, use a slim pillow under your head to avoid sleeping on stomach neck pain
  • Invest in a pressure relieving mattress for stomach sleepers
  • People who have degenerative disc disease may benefit from this position using additional pillows, it could relieve stress on the spaces between the discs

Tips for Stomach Sleepers - Best Ways to Sleep on Stomach 

  1. Shift your sleep position often 
  2. Keep your legs together so you don’t twist your spine from lifting one leg in a crawl position 
  3. Stretch often - light yoga before bed is relaxing and comforting, morning yoga stretches help to wake you up and get the blood flowing 
  4. Align your body before falling asleep, make sure your back is straight and not curved, keep legs together, and arms straight down by your sides, this position helps to prevent night time tossing and turning, and shoulder strain 
  5. Use a pillow underneath your pelvis to prop up your hips if your mattress is a little too soft 
  6. Sleep with a thin pillow under your head to avoid neck strain and open your airways  
  7. Invest in a good pillow intended for stomach sleepers

Best Mattress for Stomach Sleepers 

Sleeping on stomach effects can range from back pain, neck pain, and inadequate restful sleep. To counter the negative effects of  stomach sleeper neck pain, ensure a slim pillow is under your head. Lower back pain sleeping on stomach can be eased by sleeping on a pressure relieving mattress that supports the delicate hip areas and prevents sinkage. If you’re experiencing pain from sleeping on stomach, it could be because your mattress is not supporting your hips so your stomach is sinking into the mattress all night. Try a slim pillow under your pelvis to prop yourself up and aid spine alignment. 

When shopping for a stomach sleeper mattress, ensure:

  • The mattress provides pressure relieve 
  • The mattress contours to your body in a supportive hug 
  • Spinal alignment is achieved with pressure relieve design and firm feel 
  • It is responsive to movements
  • Is temperature neutral so sleeps cool all night  

Best Pillow for Stomach Sleepers

The best pillow for stomach sleepers is slim and will prop up your head just enough to align the spine. Many stomach sleepers find comfort without a pillow. If your mattress offers pressure relief, sleeping on stomach neck pain may not be an issue. A face down sleeping pillow is not too tall or chunky, keep it slim so your head is not raised above your shoulders because this is where sleeping on stomach neck pain starts.  

Ensure your new pillow for stomach sleepers is:

  • Not too thick
  • Not too tall
  • Supportive enough to keep the head, spine and neck in place
  • Solid pillow which is not too soft and retains its shape
  • Does not raise your head above your shoulders 
  • Is breathable and comfortable 

FAQs

Is Sleeping on your Stomach bad for Your Back?

The benefits of sleeping on your stomach are reduced snoring and sleep apnea, less tossing and turning, and improved sleep quality. But, stomach sleeping can cause back pain if your hips are not supported and sinking into the mattress. Put a thin pillow under your pelvis to help align your spine and reduce lower back pain sleeping on stomach

How to Stop Sleeping on Your Stomach?

If you’re struggling to find comfort when sleeping on stomach, slowly transition to a new sleep position. Side sleeping shares many of the health benefits of sleeping on stomach so will be an easy transition for you. Tuck a pillow between your legs for added comfort and to prevent rolling back onto your tummy. 

Where do you put a Pillow When Sleeping on Your Stomach? 

A face down sleeping pillow is slim and does not lift your head above your shoulders. Sleeping on stomach neck pain can be felt when sleeping with your arms above your head and your head is not supported enough. A slim pillow should provide ample comfort and support when sleeping face down.

Hip sinkage is the main cause of lower back pain sleeping on stomach

Conclusion

The best way to sleep on stomach is to start with a pressure relieving mattress. This ensures your hips are propped up and not sinking into the mattress. Hip sinkage is the main cause of lower back pain sleeping on stomach

You could also put a slim pillow under your pelvis to aid spine alignment. A thin pillow under your head could avoid any neck strain and keep a comfortable sleep position all night. 

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Why do I Sleep on my Stomach?

Your sleep position is as natural and individual to you as your smile. You sleep on your stomach because it feels comfortable and comforting. To get the benefits of this awesome sleep position, ensure you’re sleeping on a pressure relieving mattress with a thin pillow under your head to aid spine alignment.  

Is Sleeping on Your Stomach bad?

Sleeping on your stomach can cause back strain if your hips are not supported. Stomach sleeper hip sinkage is a major cause of back pain. Ensure you’re sleeping on a pressure relieving mattress or place a slim pillow under your pelvis to prop up your hips, this should keep your spine aligned and lessen back pain.  

Is it Healthy to Sleep on Your Stomach?

Sleeping on your stomach is healthy and comfortable when your mattress is pressure relieving.  Sleeping face down can limit snoring, sleep apnea, and prevents tossing and turning all night, bringing you more restful sleep. Avoid stomach sleeper hip sinkage by putting a slim pillow under your pelvis to align your spine.