If we ask people how they like to sleep, we'll probably get a slightly different answer from each person. Some like to sleep on their side, hugging a pillow, while others prefer to stay on their backs all night. And you might even know a person or two who loves to sleep on their stomachs.
We all have our own preferred position, and contrary to popular belief, there is no "perfect" way to sleep. That being said, there are better and worse positions for optimal rest. And unfortunately for stomach sleepers, this position should be the last choice. But why is sleeping on your stomach so bad?
Although this position can reduce snoring and sleep apnea, it is also taxing on your back and neck. That can lead to poor sleep and discomfort throughout the day. In the case of pregnant women, special care must be taken with the sleeping position so as not to cause problems. The mere idea of sleeping on your stomach is ridiculous late in pregnancy, but should also be avoided from the start. That extra weight around the belly will increase the pull on the spine. In addition, the baby will have more space if he is not forced to get between the column and the mattress.
Dangers of sleeping on your stomach
There are many muscular problems that appear to people who prefer to rest on their stomach. Many people who sleep on their stomach experience some form of pain. Whether it's in your neck, back, or joints, this pain can affect how many hours you sleep. More pain means we're more likely to wake up during the night and feel less rested in the morning.
Next we will find the main effects of this posture, and that it may affect the daily rest.
neck strain
Sleeping on your stomach is possibly the worst sleep position, according to several experts. And that's because it usually causes a little or a lot of pain, especially in the neck. This pose puts pressure on the back and spine. This is because most of the weight is in the middle of the body. This makes it difficult to maintain a neutral spinal position while we sleep.
Stress on the spine increases stress on other parts of the body. Also, since the spinal column is a conduit for nerves, the spinal stress it can cause pain in almost any part of the body. We can also experience tingling and numbness, as if there were parts that have "fallen asleep".
Normally, when people sleep on their stomachs, the neck rises too high. Also, it will be twisted to one side throughout the night. As a result, many experience neck pain the morning after sleeping on their stomachs.
Lumbar pain
Low back pain is another common problem among stomach sleepers. Sleeping on your stomach stretches your neck and spine, putting extra stress on your spinal joints and lower back. And when you sleep on your stomach, it's a challenge to keep your spine properly aligned.
Although this may not cause pain or pressure after a night or two, sleeping on your stomach constantly can lead to long-term discomfort or pain. And stressing the sensitive joints in your back can also hamper mobility, making it difficult to sit with good posture or perform daily tasks.
makes us move
People who sleep on their stomachs are usually the ones who move the most during the night. Sleeping on your stomach compresses the neck and back joints. And it can also make the arms numb, considering that they usually sit under the weight of the body.
Because of the discomfort this position can cause, stomach sleepers tend to move or toss more frequently throughout the night, leading to interrupted sleep. And a lack of quality sleep is linked to all sorts of negative health effects, including being overweight and having high blood pressure.
make acid reflux worse
Any flat sleeping position can make acid reflux symptoms worse, and that includes sleeping on your stomach. When we are standing or sitting, gravity helps prevent stomach acid from going up the throat. But when we lie in bed, gravity isn't there to help, making it easy for acid to rise up and disrupt sleep.
Also, even if we don't have acid reflux problems, sleeping on your stomach with a full stomach can also cause digestion problems. The best position is to sleep to the left, in the fetal form, to allow the pit of the stomach not to be pressed.
Risks in pregnancy
During the first trimester of pregnancy, it is possible to continue sleeping comfortably in our normal sleeping position. However, as the belly grows, sleeping on your stomach can become uncomfortable. This discomfort could interfere with sleep. Over time, poorer quality sleep can lead to insomnia. And lack of sleep during pregnancy can increase the risk of preterm labor, longer and more painful labor, and postpartum depression.
Instead of sleeping on your stomach, doctors recommend that pregnant women sleep on their left side. This position keeps pressure on the liver and the vein that carries blood from the legs to the heart. It also improves blood flow to the fetus, uterus, and kidneys. The use of a pregnancy pillow to support the abdomen and cushion the legs can make sleeping on your side more comfortable.
Alternative poses and tips
There is no perfect sleeping position. But sleeping on your stomach is definitely the worst. It causes the most discomfort during and after sleep and can cause joint mobility problems in the future. Although not many people sleep face up throughout the night, it is the most optimal sleeping position. It can be a bit problematic for people with snoring episodes, as this position can make breathing difficult (snorers sleep best on their side). But it's definitely the best for joints and alignment.
Unfortunately, training yourself to sleep in a new position isn't that easy. An expert can help us make a personalized plan to improve posture and sleeping position. But many of the tricks don't usually help much. With that said, there are some tips that can help make sleeping on your stomach more comfortable.
- get rid of the pillow. It is recommended to sleep with a very light pillow under the head or none at all. This brings the head back into line with the spine, relieving some of the pressure on the neck and back.
- Elevates the pelvis. Placing a small pillow under your pelvis is another tip that can add some comfort. This can help correct an overly arched lower back, aligning the lumbar spine with the mid and upper back.
- stretch in the morning. A few minutes of stretching will help bring the body back into alignment and gently strengthen the supporting muscles. We must make sure to warm up with a small movement before stretching, and make it smooth.
- Invest in a firmer mattress. The best mattress for stomach sleepers is one that is firmer, with just the right amount to relieve major pressure points. This is generally a mattress with a firmness rating of medium to firm, depending on body weight and personal preference. Lighter people may prefer a mattress on the softer end of that range, while heavier people tend to sleep better on a firmer mattress.