Pulling back the covers on everyone’s sleeping patterns reveals that 16% of the general population tends to resort to sleeping on their stomachs.¹ Some find this position quite comfortable, whilst others find it unfathomable for deep slumber. Known as the ‘prone’ position, this is when an individual lies on their front with their chest against the mattress and their back facing upwards. As opposed to the supine position, where the individual lies on their back, the prone position is used, generally by healthcare providers, to introduce better breathing and more oxygen into an individual’s lungs.² While helpful in certain contexts, stomach sleeping also has its drawbacks. This article will explore stomach sleeping, including its pros and cons, its effects on the body, and how if you sleep in this manner you can better your sleeping habits and snooze more healthily and comfortably.

Introduction

Stomach sleeping, quite a rare sleeping position, involves the stomach. It is one of the most crucial organs in the body, playing an important role in the digestive system. The stomach plays a key role in breaking down food that arrives from the oesophagus (the pipe connecting the mouth to the stomach) by producing gastric juices. By breaking food down into smaller particles, such as proteins, fats, and carbohydrates, the body can digest the food and use it as a source of energy.³ Alongside its role in digestion, the stomach also plays an important role in helping people sleep well.³

Benefits of stomach sleeping

With the right mattress and a firm pillow, stomach sleeping can be quite beneficial for you. This position helps evenly distribute body weight during sleep, which can help reduce pressure on the back and neck. 

When the head is slightly elevated with a pillow, stomach sleeping may help reduce snoring in certain cases. Due to a raised head, the oesophagus is also lifted, prohibiting the onset of acid reflux and GERD. Acid reflux is more likely to occur when lying flat since there is no gravity playing a role in keeping down the afflux, as well as due to a reduction in swallowing.⁴ Continuous acid reflux can result in the oesophageal tissue becoming rigid, leading to the onset of GERD.

To ensure stomach sleeping’s impact remains positive, it is crucial to place a pillow between your pelvic and abdominal region. Helping you get comfortable as well as a better night’s rest.⁴ 

Risks and drawbacks to stomach sleeping

Stomach sleeping can also be harmful in some cases. Sleeping on your stomach tends to exacerbate lower back pain. People often turn their heads to one side in this position, which can strain the neck and joints. Over time, this can cause neck pain and stiffness.

At times, having your face constantly pressed upon the pillow can contribute to premature wrinkling and ageing, depending on how hard you place your head up against the pillow and at what angle. Additionally, sleeping in the prone position could potentially lead to trapped moisture between the skin and pillow leading to an increased risk of acne and other skin conditions. 

If someone is not sleeping with a pillow at their pelvis, the misalignment of the spine could lead to its unnatural positioning, as it causes a flattening in the curvature of the spine. This can lead to back pain, as well as discomfort in the hips and shoulders.⁵ 

Things to look out for as a stomach sleeper

There are steps stomach sleepers can take to minimise the risks associated with stomach sleeping. These include:

• Using a thinner pillow or no pillow: By utilising a thin pillow or no pillow, the neck can be in a more neutral position, hence keeping the spine in its natural curve.
• Customised mattress and pillow: Some stomach sleepers can benefit from researching mattresses that are specifically designed for stomach sleepers. Special pillows that aid a better sleeping style to facilitate better cervical spine health for stomach sleepers can also be an investment to look into.
• Daily 10-20 minute stretches: Stretching and yoga are generally recommended by most, if not all, healthcare professionals for a better lifestyle and health. To help alleviate some pain or avoid extra aches from sleeping on your stomach, you could add a quick stretching routine into your daily life, stretching your lower back and neck, before or after bed, to keep your spinal health in check.
• Keep pelvis elevated: In case you would still like to have a pillow under your head, to elevate your neck, you could also then place a pillow under your pelvis to keep your spine in a straight alignment.
• Maintain body alignment: When going to bed, try to keep your body as straight and your spine as in line as possible, with your hands beside you and laying in a supine position on your back. It is best to try to keep your legs straight instead of lifting one above the other at a 90-degree angle, as this may exacerbate spinal inflammation and back pain.⁵ 

Summary

Stomach sleeping, also known as the prone position, is adopted by a minority of the population and involves lying on one’s front, with the chest down and back facing up. While some find this position comfortable, it has both benefits and drawbacks. The prone position can be used to improve breathing and oxygenation, but improper execution can lead to issues such as lower back pain, neck strain, premature ageing, and skin conditions. Benefits include even weight distribution, reduced snoring, and prevention of acid reflux when the head is slightly elevated. However, it is essential to use a thin pillow or none at all, to keep the pelvis elevated and maintain spinal alignment. For those who find other positions uncomfortable, investing in customised mattresses and performing daily stretches can help maintain spinal health and improve overall sleep quality.

FAQs

What does stomach sleeping indicate?

Sleeping on one’s stomach can indicate that an individual finds this position comfortable and restful. It can help some people relieve lower back pain and discomfort, especially when the pelvis is supported with a pillow. This position, known as ‘prone sleeping’ is usually recommended by healthcare professionals to help individuals breathe properly and improve oxygen transport to the lungs. 

What does it mean when your stomach is asleep?

The term “stomach being asleep” typically refers to the numbness one feels whilst lying down or putting pressure on a certain area of the abdomen for a prolonged period. The stomach, when “asleep”, can feel tingly after being numb for a while. This is due to the pressure being applied on the nerves in that particular region, reducing blood flow as a result of compression. This sensation usually resolves itself after one stops lying on their stomach and normal circulation is restored.

Is stomach sleeping unhealthy?

Stomach sleeping can be both beneficial and harmful, depending on how it is carried out. As long as a pillow is placed underneath the pelvis and abdomen region to keep this area of the body level with the head, this position can be beneficial, as it helps relieve back pain. Additionally, sleeping on your stomach can aid digestion and prevent acid reflux. However, when done incorrectly, it can cause lower back pain due to improper support and lopsided balance. It can also result in neck strain and misalignment of the cervical spine, which is usually caused by turning the head in a particular direction to facilitate breathing. Along with creating an unnatural curvature in the spine, it can also cause compression in the spine and diaphragm making it harder to breathe during sleep.