Is Sleeping on Your Stomach Bad? Here's What You Need to Know

We all love a good night’s sleep, but do you know the consequences of sleeping on your stomach? Agreed, some of us may be accustomed to sleeping on our stomachs, but it has some harmful effects on our health.

Detriments of sleeping on the stomach

Let us examine how sleeping on one’s stomach can harm us.

Neck & back pain: Sleeping on the stomach causes neck and back pain and is generally not recommended by doctors. This creates more pressure on the lower back as your weight is concentrated in the middle of your body, thereby preventing the neutral spine position. The spine may cause enhanced pressure on the other parts of the body, leading to numbness and tingling. The twisting of the neck to breathe gives rise to soreness/stiffness of the neck and enhances neck-related issues. Yes, that’s why you woke up in the morning with a stiff neck!
Shoulder pain: Sleeping on the stomach, with arms bent under the pillow or outstretched, tenses the shoulder joint, which may lead to rotator cuff problems or other shoulder-related issues.
Face: Sleeping on the stomach entails pressing your face against the pillow, and this contorts the skin of your face, thereby forming compression, wrinkles and stress and also tires the eyes due to the pressure.
Pregnancy: Sleeping on the stomach and the back is forbidden for pregnant women, especially during the second and third trimesters, as this can pressurise the abdomen and lower blood pressure.
Children: Small babies should not sleep on their stomachs as it may result in sudden infant death syndrome (SIDS). Asphyxiation is the main reason.
Body curve: Sleeping on the stomach flattens and twists the ideal curve of our spine, thereby changing its alignment. Our activities throughout the day stress our lower back, which is elevated by sleeping on the stomach, thereby depriving the lower back time to rest and recover.

Benefits

However, sleeping on the stomach is known to help with snoring and lung issues. Medical practitioners recommend sleeping on the stomach for patients with lung issues, as the gravity makes it easier for the lungs to breathe and prevents the collapsed lung effect (Pneumothorax) – where there is an influx of air between your lungs and chest wall.

Tips for sleeping on the stomach

Normally, you may be turning in bed, whilst asleep, sleeping on the back, then shifting to the stomach, then the side. The best way to sleep is one that supports the natural spinal curve of your body.

If, at all, you wish to continue to sleep on your stomach, follow the tips below to protect your spine and lessen pain:

Keep a pillow that supports your neck and place it under your head, or better still, avoid using a pillow altogether.
Keep a thin pillow below your pelvis
Use a body pillow on either side of your body to help you sleep on your side
Invest in a medium to firm pressure mattress to support your spine
Practice gentle stretching before you get out of bed

Sleeping on the left side is one of the best options. You can gradually try to switch to this sleep position. Not to mention, you are following a daily sleep pattern and routine:

No digital devices two hours before bed
Dinner three hours before bed
Slow breathing exercise before bed
No alcohol or caffeine at night
Not too much water intake in the evening
Sleeping in a cool, dark and silent room
Using comfortable sheets and bedclothes
Sleeping at the same time each night and waking up at the same time each morning

It may be difficult at first to sleep on your left side, but with time and patience, you can achieve it. Consistency will make it easier over a period of time.

Now that you are aware, do what is best for you. After all, you want to wake up in the morning feeling fresh as a daisy!

So, choose well, sleep well!