Stomach Sleeping: Everything You Need to Know
It can be so comfortable. You lay on your stomach, arms under your pillow, one leg stretched out while the other is bent up. You fall into bed and pass out, right there on your stomach. One problem: stomach sleeping really isn’t that great for you. And if you’re a part of the 16% of Americans that enjoy sleeping on your stomach, it can feel like an impossible habit to break.
We’re going to break down why stomach sleeping isn’t great and give you recommendations for how to swap to a new sleep position.
Stomach sleeping: It puts pressure on all the wrong places
Sleeping on your stomach (often with your head turned to one side) can add added pressure on a few more delicate parts of your body. This sleep position can:
Create more of a backbend = pressure on your lower back
Keep your head turned too far while sleeping = kink in your neck and shoulders
Put pressure on your hips = even more of a backbend and lower back pain
Many of these pressures are created because pillows and mattresses aren’t built to properly support your body from the front. Mattresses and pillows are used to provide comfort, yes, but also to align your spine, neck, shoulders, hips and back while you sleep. But a cozy mattress can sink your hips too low and a fluffy pillow can lift your head up too high and arch your neck.
Overall, sleeping on your stomach can increase back, neck and body pain in the morning.
How to stop being a stomach sleeper
The position we sleep in has a lot to do with habits. That being said, these are our top tips to stop being a stomach sleeper.
1. Readjust often
Catch yourself on your stomach? Roll over. Lazing on the couch on your stomach? Roll over. Wake up in the middle of the night all comfy and cozy… but on your stomach? YUP: Roll over!
The more you get your body used to moving out of that position, the more of a habit it will be to NOT sleep in it.
2. Get support
One of the most comforting parts of sleeping on your stomach is the feeling of the mattress supporting the entire length of your body. It’s supportive for a reason! So, if you want to stop sleeping on your stomach, it can help to get that support from another source. Enter: The body pillow.
Using a body pillow to lean on (or even pillows to support you from behind or under your knees) can give you that comfort you get from stomach sleeping while keeping your body sideways.
3. Embrace the memory foam
Memory foam is a great tool to help stop you from ending up on your stomach. The material contours to your body shape and can help hold you in place while you sleep. If you do fall asleep on your back or side and find yourself rolling over in the night, memory foam can be a big help.
Stomach sleeping safety
If you really love stomach sleeping and - try as you might - you’re not going to change, there are ways to sleep on your stomach safely that can help reduce that pressure on your neck, back and joints.
Use a thin pillow
A thin pillow can limit the extra bend in your neck and shoulders while you sleep. Next time you find yourself reaching for that super fluffy pillow, think again. All that extra padding will only push your chin up higher and bend your neck more. The flatter, the better.
Get pillow-creative
Going along with using a thin pillow, you can also get creative with pillow positioning to help you find the support your body needs. A pillow under your hips or pelvis can reduce that back bend and keep your spine happy.
Strech
Keeping muscles loose and relieving that added strain can help you sleep on your stomach for longer – pain free. Stretching before bed every night is a really great habit for your overall health, anyways. So, if you’re a stomach sleeper, there’s even more reason to include this in your sleep routine.
Be mindful of your spine
When falling asleep on your stomach, think about if your body is in the best position for it. If your legs are twisted funny or your arms are sticking out at weird angles, your spine and hips can be extra twisted. Do your best to fall asleep in as neutral of a position as possible.
Stomach sleeping 101
The best advice we can give you for stomach sleeping? Don’t do it! The second best piece of advice? If you are going to sleep on your stomach, make sure to take care of your body while you do it.
For more tips and advice to improve your sleep health, check us out on Instagram @accqsleeplabs.