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Sleep Tips for Stomach Sleepers

June 01, 2023

Sleep Tips for Stomach Sleepers

If you frequently sleep on your stomach, you belong to the few people who prefer to sleep in this position at night. While the majority of sleepers doze off on their sides, stomach sleepers have their own unique way of snoozing with their own unique sets of needs.

People with sleep apnea or those who frequently snore may find comfort in this sleeping position. However, when it comes to spine support, sleeping on your stomach is not the best position to be in. 

Stomach sleeping is usually linked to back and neck pain and other posture issues, especially when your body is not receiving enough support. Pregnant people, specifically, should avoid this sleeping position.

If you are a dedicated stomach sleeper, it’s good to understand how this sleeping position works for your body and how you can improve your comfort while lying on your stomach. 

In this guide, we’ll help you determine if stomach sleeping is your preferred position. We’ll also help you discover what mattress and pillow choices will help you snooze better in this position.

 

Are You a Stomach Sleeper?

Are You a Stomach Sleeper?

If you feel most comfortable sleeping with the front half of your body pressed against the mattress and your face facing the side, then you are one of the few stomach sleepers. However, many people comfortably fall asleep on their stomachs but change their positions once they are already deep into sleep. These are the combination sleepers.

To identify whether you are a stomach sleeper or a combination sleeper, try checking the position in which you wake up in the morning. If you wake up on your side or back, you most likely don’t spend most of your time sleeping on your stomach. However, if you sleep on your stomach and wake up in the same position, your body is susceptible to aches and pains due to your compromised sleeping posture. To counter this, sleep experts recommend finding a healthier sleeping position or looking for the right mattress and pillows to support your posture.

 

Benefits of Stomach Sleeping

Benefits of Stomach Sleeping

Sleeping on your stomach has its own set of benefits and drawbacks that you should consider before continuing this position.

If you or your partner have troubles with snoring, lying on your stomach may help alleviate the problem. When you lie on your belly, your air passages are not blocked and help you breathe easier, which can reduce snoring. This sleeping position is also helpful for people with sleep apnea. Generally, sleeping on your stomach is helpful for your lungs since it allows you to breathe comfortably while alleviating some symptoms of sleep apnea and acid reflux.

 

Downsides of Stomach Sleeping

Downsides of Stomach Sleeping

While some people find this position the most comfortable, stomach sleeping unfortunately possesses more drawbacks than benefits. 

When lying on your stomach, your stomach sinks into your mattress and compromises your sleeping posture, which can lead to back pain. If you sleep on your stomach while twisting your neck to face the side, you are at risk of experiencing neck pain. It can also potentially lead to shoulder pain, especially if you are an active sleeper who tosses and turns a lot at night.

Side sleeping also causes unnecessary strain to your pressure points, resulting in discomfort that can wake you up in the middle of the night or cause pain in the morning. Sleeping on your back, facing the side, may also increase your risk of developing fine lines or wrinkles on your face.

A healthy sleeping position for your body is back or supine sleeping, which puts your spine in a neutral position. Stomach sleeping is also healthy for your spine, especially when using an extra pillow in the middle of your legs.

However, if you prefer to sleep on your stomach, it’s vital to create a sleeping setup that can support the alignment of your spine. 

 

Tips to Comfortably Sleep on Your Stomach

Stomach sleeping is not a recommended position, especially for pregnant people and sleepers with back or muscle pain. If you’re most comfortable sleeping on your stomach, follow these tips to improve your health:

 

Sleep on a Flat Pillow

Sleep on a Flat Pillow

Your pillow choice matters, whatever your sleeping position is. When sleeping on your stomach, go for a soft and low-loft pillow to prevent your neck from being stretched upward when you lie down. This way, you can protect yourself from experiencing persistent neck pain.

 

Place a Pillow Under Your Hips

Place a Pillow Under Your Hips

Maintain a healthy sleeping posture by placing a pillow under your hips to prevent your lower back from getting all the pressure. This additional support can also keep your spine in a more neutral position.

 

Keep Your Legs Flat as Much as Possible

Keep Your Legs Flat as Much as Possible

Many stomach sleepers modify their position by lifting one leg above or placing their leg on a pillow, but these may cause more disadvantages than comfort. 

While it’s tempting to modify your sleeping position to increase your comfort, we highly recommend keeping your legs flat as much as possible to avoid adding more strain to your back.

 

Do Some Stretching When You Wake Up

Do Some Stretching When You Wake Up

Doing light stretches for at least 10–20 minutes when you wake up can lessen the pressure buildup from sleeping on your stomach. Doing this can also help you start your day right by boosting your energy. At night, doing some light stretches can help you sleep better.

 

Carefully Choose Your Mattress

Carefully Choose Your Mattress

If you are a stomach sleeper, it’s best to invest in a firmer mattress to prevent the heaviest parts of your body from sinking. The best mattress type for stomach sleepers falls between medium-firm and firm varieties, depending on the sleeper's weight. Lighter-weight sleepers will most likely find comfort in using a medium-firm mattress, while heavier sleepers will receive enough support from a firmer sleeping surface.

While softer mattresses offer pressure relief for other sleeping positions, stomach sleepers need posture support, which a firmer mattress provides.

 

Enjoy Healthy Sleep with Somnuz

Enjoy Healthy Sleep with Somnuz

As much as possible, we recommend transitioning to a healthier sleeping position like side sleeping, or back sleeping to maintain the optimum health of your spine. However, if you’ve already tried shifting to another position but still feel uncomfortable, don’t hesitate to seek the help of a medical professional to guide you in improving your sleep.

When it comes to your mattress, choose one that offers the right amount of support and pressure relief for a cosy and pain-free sleep. Somnuz offers a thoughtful collection of premium mattresses in Singapore to provide comfort and support for different sleeping needs. 

Check out our online mattress collection or visit our experience centres to experience the Somnuz quality.


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