Is Sleeping on Your Stomach Bad? Risks, Benefits & Tips for Better Sleep
Waking up with aches and pains? If you’re a stomach sleeper, your sleep posture might be the culprit. While sleeping on your stomach can reduce snoring for some, it often causes neck, back, and shoulder discomfort — impacting your overall sleep quality.
What Happens When You Sleep on Your Stomach?
Only about 10% of people sleep on their stomachs, and it’s often unpopular for good reason. This position can force your spine out of its natural alignment because your torso sinks deeper into the mattress, which can lead to pain in your back, neck, and shoulders.
Since you have to turn your head to breathe, your neck twists unnaturally all night. This twisting can cause stiffness and soreness by morning. Plus, pressing your face into the pillow can contribute to more facial wrinkles over time.
Risks of Stomach Sleeping During Pregnancy
Pregnant individuals especially should avoid stomach sleeping as their belly grows. Sleeping on your stomach can cause discomfort and disrupt sleep, leading to sleep deprivation — which has been linked to premature birth, longer labor, and postpartum depression.
Healthcare experts recommend sleeping on your left side during pregnancy. This improves blood flow to your baby and vital organs, and using pillows to support your belly and legs can make side sleeping more comfortable.
Should You Change Your Sleep Position?
If you often wake up sore or stiff, it might be time to rethink your sleep posture. Research shows that stomach sleeping offers the least support for your spine. Switching to back or side sleeping can relieve pain and improve sleep quality.
Side Sleeping Benefits
Side sleeping is the most popular position and offers many perks: it reduces heartburn, eases back pain, and can minimize snoring and sleep apnea. It also keeps your spine in a healthy alignment.
Back Sleeping Benefits
Sleeping on your back can also relieve back pain and prevent facial wrinkles by keeping your face free from pillow pressure. However, it may increase snoring risks as your tongue can block your airway more easily in this position.
Tips to Make Stomach Sleeping More Comfortable
- Use thin pillows or none at all: Thick pillows push your neck upward, causing strain. A thin pillow or none helps keep your spine aligned.
- Place a pillow under your pelvis: This helps prevent your midsection from sinking too deep into the mattress, relieving spinal pressure.
- Choose a firmer mattress: A medium-firm mattress supports your body better and reduces strain for stomach sleepers.
- Do gentle morning stretches: Realign your spine and ease tension to start your day feeling refreshed.
Enhance Your Sleep Quality Naturally
Good sleep is key to healing and feeling your best. If you struggle with breathing or discomfort at night, consider trying Awesome Mouth Tape. It gently encourages nasal breathing, which promotes deeper, more restful sleep — helping reduce snoring and sleep interruptions.
When to Consult a Doctor
If adjusting your sleep position doesn’t improve your rest, or you experience persistent pain and discomfort, it’s a good idea to speak with a healthcare professional. They can help identify underlying issues and recommend personalized strategies for better sleep.
Ready to improve your sleep? Try switching your sleep position and explore natural aids like Awesome Mouth Tape for a calmer, healthier night’s rest.
