After a long, exhausting day, falling face-first into bed might feel most comforting. But if you wake up with sore muscles, shoulders, or a back that won’t bend, the way you sleep could be the reason. Sleeping on stomach might seem harmless, but it could be taking a toll on your body—especially over time.
So, is it bad to sleep on your stomach? The answer depends on a lot of factors. Dive in to explore the pros and cons of each and discover tips to sleep better.
Why Is It A Bad News for Belly Sleepers?
Many people have a habit of falling asleep lying on the stomach. While some wake up refreshed, others may wake up to stiff back and shoulder pain. Some common problems that sleeping on stomach can lead to are:
- May stress your spine: Sleeping on your stomach flattens the spine’s normal curve, which stresses the muscles in your lower back.
- Could Causes neck pain: When you breathe, you have to turn your head sideways, which can cause neck pain. This makes your neck stiff and hurts over time.
- It’s the least supportive position: Compared to sleeping on your side or back, it doesn’t do much to support or balance your spine.
- Studies link it to back problems: Studies show that people who sleep on their side or back have less back pain than those who sleep on their stomachs.
Switching to a different sleeping position that what you’re used to can be challenging but you can train your body over time. One trick that works is using a pillow in a cuddling position to prevent yourself from turning face down.
How Sleeping on Stomach Can Be Beneficial?
Sleeping on the stomach is not always as bad as it is portrayed. It is recommended for short-term due to the following benefits:
- Sleeping on your stomach may lessen snoring because it keeps your mouth open.
- Sleeping on your stomach keeps the airway open, which can help people with sleep apnea in which the breathing abruptly stops, however, sleeping on the side is better.
- Lying face down can make it easier for the lungs to expand in cases of respiratory diseases in which the lungs can not expand properly.
- In intensive care units (ICUs), patients are sometimes put on their stomachs to keep their lungs from collapsing (pneumothorax).
- Despite the drawbacks of sleeping on stomach, it may be the only way for some people to fall asleep, probably due to habit or the sense of security and comfort that it provides.
Side Effects of Sleeping on Stomach
Although there are some benefits of sleeping on stomach, you shouldn’t ignore the disadvantages of sleeping on stomach when done repeatedly. Here’s how it affects your physical health:
- It stresses your back muscles because your middle can sink into the mattress, which throws your spine out of alignment.
- It strains your neck because you have to turn your head to the side, which makes your neck bend awkwardly.
- Putting pressure on your face all the time can stretch your skin and make lines appear earlier than they should.
- Sleeping on stomach during pregnancy can squeeze important blood vessels, affecting the flow of blood to the baby.
- If you’re thinking, “Can I sleep on my stomach after a C section?” the answer is no. This position may make healing take longer and cause more pain.
- Sleeping on stomach can exacerbate herniated discs, shoulder strain, and back injuries.
How To Avoid Sleeping on Stomach?
What happens if we sleep on our stomachs and decide to stop? It takes work to change habits, but it is possible with consistency.
- Train your position with pillows: To keep from rolling onto your stomach, put a body pillow or rolled-up blankets next to you around your belly.
- Support your spine: If you sleep on your side, put a pillow between your knees or under your knees.
- Pick out the right mattress: A medium-firm mattress gives you enough support to sleep comfortably on your side or back.
- Stick to a routine before bed: Start each night by sleeping in your new position. Doing this over and over will help you break the habit.
- Put a thin pillow under your hips: If you must sleep face down, use a pelvic-support pillow to take pressure off your back.
Read More: Sleeping Position for Back Pain: Which Positions are the Best?
Conclusion
Sleeping on stomach good or bad, totally depends on your body and health needs. While sleeping on your stomach has some advantages, like reduced snoring, it can also pose some risks to your spine, in case you’re pregnant or recovering from surgery.
Learning to avoid sleeping on your stomach may result in better spine health, body balance, less pain, and more restful sleep. The change may be hard at first but keep practising and persisting, it will be good for your health and well-being in the long run.
Frequently Asked Questions Related to Sleeping on Stomach
