How To Sleep on Your Stomach: 6 Best Methods
Finding the best sleeping position can make all the difference in achieving a restful night’s sleep. While side sleeping and back sleeping are often recommended, stomach sleeping remains a preferred sleeping position for many.
If you're a stomach sleeper or are trying to improve your sleep quality, here's a guide to help you make the most of this prone position.
What Are the Benefits of Sleeping on Your Stomach?
Stomach sleeping, despite some of its criticisms, can have specific benefits. For one, sleeping face down can help keep your airway open, reduce snoring, and help those with sleep apnea breathe more easily.
This position also tends to prevent the tongue and soft tissues in the throat from blocking the airway, which is a common issue for back sleepers. Additionally, stomach sleeping can alleviate certain types of lower back pain by reducing pressure on the spine and promoting a more natural curve.
While it might not be the best sleeping position for everyone, for some, the benefits of stomach sleeping outweigh the potential downsides, making it a viable option for a good night’s sleep. This position can also help those suffering from acid reflux, as gravity helps keep stomach acids down.
To reap all of the benefits of this position, let’s talk about the best methods to drift off to dreamland in total comfort.
1. Use a Thin Pillow
Using a thin pillow is crucial for stomach sleepers. A thick pillow can push your neck into an unnatural curve, causing neck pain and disrupting spinal alignment. When selecting a pillow, look for ones labeled as “thin” or “low profile.”
Memory foam or foam pillows that provide the necessary support without excessive height are often ideal. These pillows help ensure your neck stays in a neutral position, reducing the risk of waking up with stiffness or soreness. A thin pillow can also help improve blood flow and minimize pressure points, contributing to a more restful sleep.
In addition to choosing the right pillow, opting for a higher quality pillowcase can help to improve your overall experience. Our Miracle Made® Pillowcases are infused with silver, helping maintain the perfect temperature and prevent up to 99.7% of bacteria growth.
Say goodbye to night sweats, irritated skin, and odors — which is especially important when you’re sleeping on your stomach and more likely to have your nose close to your bedding.
2. Positioning Your Head and Neck
Proper head and neck positioning is essential to avoid strain. The goal is to keep your neck in a neutral position to prevent neck pain. Turning your head slightly to the left side or right side and alternating each night can help prevent soreness.
Some stomach sleepers find that placing their forehead on the pillow allows them to keep their neck straight, maintaining a neutral position. This small adjustment can significantly improve your sleep posture and reduce discomfort.
It’s also important to consider the angle at which your head rests; it should be as flat as possible to minimize strain. Avoid propping your head up too high, as this can lead to long-term neck and shoulder pain.
3. Supporting Your Pelvis
In addition to finding the best pillow for comfortable sleeping positions on your stomach, adding a small pillow under your pelvis can help maintain spinal alignment and prevent lower back pain.
Using a small, firm pillow or a folded towel under your pelvis can provide the necessary lift to maintain the natural curve of your spine. This support reduces pressure points and enhances overall comfort, allowing you to sleep more soundly through the night.
By elevating your pelvis slightly, you can avoid unnecessary strain on your lower back, which is crucial for preventing long-term back pain. This technique also helps distribute your body weight more evenly, reducing the risk of developing soreness or discomfort from extended periods in the prone position.
4. Keeping Your Arms Comfortable
Arm positioning can significantly impact your sleep posture and overall comfort. Stretching your arms out to the sides or bending them comfortably under your head can help avoid numbness and discomfort. Some stomach sleepers use a body pillow for additional support, which can help maintain a neutral position and prevent numbness or soreness.
Ensuring your arms are well-positioned can also improve blood flow and reduce the risk of shoulder pain. A body pillow can also prevent you from shifting into other sleeping positions that might not be as comfortable or beneficial for your body. It can be particularly beneficial if you’re dealing with shoulder pain or discomfort, as it helps distribute pressure more evenly.
5. Mattress Considerations
Much like swapping out your full, soft pillow for something thinner and firmer, losing the mattress topper and choosing the right mattress for the way you sleep can really help. A firm mattress is often the best mattress for stomach sleepers, as it prevents your body from sinking too deeply, which can cause poor sleep posture.
When shopping for a mattress, look for one that supports the natural curve of your spine. Memory foam mattresses can be an excellent choice, providing the right balance of support and comfort.
A firmer mattress helps maintain a neutral position, preventing excessive sinking that can lead to discomfort and poor sleep. This is especially crucial if you deal with acid reflux, as a mattress with proper support can help keep the torso slightly elevated, reducing symptoms and promoting better sleep.
6. Practicing Proper Sleep Hygiene
Good sleep hygiene is key to overall sleep quality, especially for stomach sleepers. Maintaining a cool, dark, and quiet bedroom environment can significantly improve your sleep. Developing a bedtime routine that includes relaxing activities to wind down before sleep is also beneficial.
Additionally, ensuring you’re sleeping on clean, high-quality sheets like the ones that come with our bedding bundles can enhance your sleeping experience. Clean sheets can prevent skin irritation and help you feel more comfortable and relaxed. It’s also key to find bedding that helps you stay at a comfortable temperature all night long.
Our Miracle Made® Comforter is an ultra-fluffy, silver-infused comforter that keeps you at the perfect temperature all night. Hypoallergenic and 100% vegan, it reduces odors and the need for frequent laundry, promoting healthier skin and better sleep. If you’re looking for bedding that helps to optimize your wellness, this miracle comforter can help.
The Bottom Line
Stomach sleeping can be comfortable and beneficial with the right techniques and tools. Whether you're dealing with back pain, neck pain, or sleep apnea, these methods can help you find relief and enjoy a good night's sleep.
Ultimately, though, it’s not necessarily about the research or objective statements about what sleeping positions are best. The best sleeping position is one that you feel comfortable in, allowing you to wake up energetic and ready to tackle your day.
So, embrace your preferred sleeping position and use these foolproof methods to make it work for you.
Sources:
Choosing the Best Sleep Position | Johns Hopkins Medicine
Good Sleep for Good Health | News in Health
Sleeping Positions That Reduce Back Pain | Mayo Clinic
