It's estimated that only 7% of adults choose to sleep on their stomachs, but could sleeping face down actually be harmful to your health? Studies show that sleeping on our stomachs is the worst position for back support, as lying on your front causes the spine to dip out of alignment. This results in back pain and, subsequently, disrupted sleep.
When our sleep quality is diminished, it can lead to a whole host of other ailments, including poor cognitive function, a weakened immune system and, in the long term, increase our risk of developing cardiovascular disease.
But while waking up with aches and pains and battling sleep deprivation is certainly no fun, there is one benefit to sleeping on your stomach: experts believe that stomach sleeping could help you to stop snoring.
Choosing the best mattress for your sleep position can support your sleep needs and overall wellbeing, helping you snooze comfortably — and safely — on your front. But first, let’s look at the ways sleeping on your stomach could be harmful to your health, and how we can fix them. Let’s get started.
Three reasons why sleeping on your stomach is bad for you
1. It causes misalignment of your spine
When you sleep on your stomach, your torso sinks into the mattress and your back arches in response. This misalignment of your spine can quickly lead to back pain, especially if you currently sleep on a soft mattress with a greater 'sink in' feel. Holding your spine in this position puts strain on your muscles, which can cause agony when you wake up. And as your spine can't relax, you aren't getting the deep, restorative sleep you need, which can lead to bigger knock-on health implications.
How to fix that: Opt for a mattress that is firm enough to hold your spine in correct alignment, even when sleeping on your stomach. A medium-firm mattress should support your stomach sleep position, while also being comfortable for combi sleepers, too.
2. Your neck suffers, too
It’s not just your back that suffers when you sleep on your front — poor sleep posture can wreak havoc on your neck, too. In order to breathe freely, you need to turn your head to one side when you sleep on your stomach. But sleeping on a pillow that is too high can push your neck at an uncomfortable angle towards the top of your back. This can lead to stiff necks and headaches.
How to fix that: Invest in a thin pillow that specifically supports your neck while sleeping on your stomach. Some of the best pillows for stomach sleepers are adjustable pillows. These come with removable fill, allowing you to adjust the loft so the pillow sits perfectly at the shoulder.
3. Your shoulders are unsupported
When sleeping on your stomach, your shoulders are placed under increased pressure which can leave them feeling achy and numb. Which, after sleeping in this stress position for the past eight hours, is hardly surprising.
How to fix that: Investing in a new mattress topper could transform the current feel of your existing mattresses, without the expense of buying a new bed. A medium-firm to firm mattress topper can add support if your bed has too much sink, taking the stress of your shoulders.
What is the best mattress for stomach sleepers?
Sleeping on your stomach can cause spinal misalignment, which can lead to both back and neck pain — especially if your mattress is too soft. Instead of simply vowing to stop sleeping on your stomach (tell that to your sleeping self), opting for the best mattress for stomach sleepers will help mitigate any aches and pains.
A relatively firm mattress will ensure that your hips don’t dip too deeply into the mattress, which can put your spine under stress. Instead of sinking in, the best firm mattresses will hold you on top of the sleep surface and in the correct position. The best hybrid mattresses typically offer this enhanced support, but if you prefer a foam feel, opt for one of the best memory foam mattresses with a high firmness rating.
