If we ask people how they like to sleep, we will probably get a slightly different answer on each one. Some like to sleep on their side, hugging a pillow, while others prefer to stay on their back all night. And you might even know a person or two who love to sleep on their stomachs.
We all have our own preferred posture, and contrary to popular belief, there is no “perfect” way to sleep. That said, there are better and worse positions for optimal rest. And unfortunately for those who sleep on their stomach, this pose should be the last choice. But why is sleeping on your stomach so bad?
Although this pose can reduce snoring and sleep apnea, it is also taxing on your back and neck. That can lead to poor sleep and discomfort throughout the day. In the case of pregnant women, special care must be taken with the sleeping position so as not to cause problems. The very idea of sleeping on your stomach is ridiculous late in pregnancy, but it should also be avoided from the beginning. That extra weight around your belly will increase the pull on your spine. In addition, the baby will have more space if he is not forced to get between the spine and the mattress.
Dangers of sleeping on your stomach
There are many muscular problems that appear to people who prefer to rest on their stomach. Many tummy sleepers experience some type of pain. Whether it’s in your neck, back, or joints, this pain can affect the number of hours you sleep. More pain means that we are more likely to wake up during the night and feel less rested in the morning.
Next we will find the main effects of this posture, and that it may affect daily rest.
Tighten the neck
Sleeping on your stomach is possibly the worst sleep position, according to several experts. And that’s because it usually causes a little or a lot of pain, especially in the neck. This pose puts pressure on your back and spine. This is because most of the weight is in the middle of the body. This makes it difficult to maintain a neutral spinal position while we sleep.
Stress on the spine increases stress on other parts of the body. Also, since the spine is a conduit for nerves, spinal stress can cause pain in almost any part of the body. We may also experience tingling and numbness, as if there are parts that have “fallen asleep.”
Normally, when people sleep on their stomachs, the neck rises too high . Also, it will be twisted to one side throughout the night. As a result, many experience neck pain the morning after sleeping on their stomachs.
Lumbar pain
Low back pain is another common problem among tummy sleepers. Sleeping on your stomach stretches your neck and spine, putting additional pressure on the joints in your spine and lower back. And when you sleep on your stomach, it is a challenge to keep your spine properly aligned.
Although this may not cause pain or pressure after a night or two, constantly sleeping on your stomach can lead to long-term discomfort or pain. And stressing sensitive back joints can also hamper mobility, making it difficult to sit with good posture or perform daily tasks.
Makes us move
People who sleep on their stomachs are usually the ones who move the most during the night. Sleeping on your stomach compresses your neck and back joints. And it can also make the arms go numb, considering that they generally feel under the weight of the body.
Due to the discomfort this position can cause, people who sleep on their stomachs tend to move or shake more frequently at night, causing interruptions to sleep. And a lack of quality sleep is linked to all kinds of negative health effects, like being overweight and high blood pressure.
Acid reflux worsens
Any flat sleeping position can make acid reflux symptoms worse, and that includes sleeping on your stomach. When we are standing or sitting, gravity helps keep stomach acid from going up the throat. But when we lie down in bed, gravity is not there to help, making it easier for the acid to rise and disrupt sleep.
In addition, even if we do not have acid reflux problems, sleeping face down with a full stomach can also cause digestion problems. The best posture is to sleep on the left, fetally, to allow the pit of the stomach to not be pressed.
Risks in pregnancy
During the first trimester of pregnancy, you may continue to sleep comfortably in our normal sleeping position. However, as your belly grows, sleeping on your stomach can become uncomfortable. This discomfort could interfere with sleep. Over time, poor quality sleep can lead to insomnia. And lack of sleep during pregnancy can increase the risk of premature labor, a longer and painful labor, and postpartum depression.
Instead of sleeping on the stomach, doctors recommend that pregnant women sleep on the left side. This position maintains pressure on the liver and the vein that carries blood from the legs to the heart. It also improves blood flow to the fetus, uterus, and kidneys. Using a pregnancy pillow to support your abdomen and cushion your legs can make sleeping on your side more comfortable.
Alternative poses and tips
There is no perfect sleeping position. But sleeping on your stomach is definitely the worst. It causes the most discomfort during and after sleep and can cause future joint mobility problems. Although not many people sleep on their backs through the night, it is the most optimal position for sleeping. It can be a bit of a problem for people with snoring episodes, as this position can make breathing difficult (snorers sleep best on their side). But it is definitely the best for the joints and alignment.
Unfortunately, training to sleep in a new position is not that easy. An expert can help us make a personalized plan to improve posture and sleeping position. But a lot of the tricks don’t usually help much. That said, there are a few tips that can help make sleeping on your stomach more comfortable.
- Get rid of the pillow . Sleeping with a very light pillow under your head or none at all is recommended. This realigns the head with the spine, relieving some of the pressure on the neck and back.
- Elevate your pelvis . Placing a small pillow under your pelvis is another tip that can add some comfort. This can help correct an overly arched lower back, aligning the lumbar spine with the middle and upper back.
- Stretch in the morning . A few minutes of stretching will help bring the body back into alignment and gently strengthen the supporting muscles. We must make sure to warm up with a small movement before stretching, and make it smooth.
- Invest in a firmer mattress. The best mattress for tummy sleepers is one that is firmer, with just the right dose to relieve major pressure points. This is generally a medium to firm firmness index, based on body weight and personal preference. Lighter people may prefer a mattress on the softer end of that range, while heavier people tend to sleep better on a firmer mattress.
