Stomach vs Side Sleeping: Which Position Is Better and What Mattress Do You Need
Most people either sleep on their side or their stomach, and the position you choose has a big impact on spinal alignment, pressure points, snoring, and morning pain. This guide explains how stomach sleeping compares to side sleeping, the best mattress types for each position, and why a firm mattress like the Plank can be a good match for dedicated stomach sleepers.
Stomach sleeping at a glance
Only about seven percent of adults are true stomach sleepers, but many people drift into this position for part of the night. It can sometimes reduce snoring, yet it also tends to increase stress on the lower back and neck if the mattress and pillow are not dialed in.
Benefits of stomach sleeping
- Can reduce snoring for some people by keeping the airway more open.
- May feel more comfortable for sleepers who dislike the feeling of sinking into the bed.
- Can be calming for people who like a grounded, face down posture.
Downsides and risks
- Neck strain from turning the head to the side for long periods.
- Extra pressure on the lumbar spine if the hips sink into a mattress that is too soft.
- More contact between face and pillow which can increase facial pressure and lines.
- Harder to stay aligned if you use a thick or overstuffed pillow.
If you are going to keep sleeping on your stomach, you need a mattress that is firm enough to keep your hips level and a low profile pillow to reduce neck stress.
Plank mattress for stomach sleepers
The Plank mattress is one of the firmest beds you can buy and was built with stomach and back sleepers in mind. It has a flippable design, with one side that feels firm and a second side that feels extra firm, so you can choose the level of support that keeps your spine the most neutral.
Why Plank can work well for stomach sleeping
- Strong support for the hips so they do not sink into the mattress and pull your lower back into a curve.
- A flat, even surface that encourages your body to stay aligned rather than sagging into a soft comfort layer.
- High density foams that resist long term sagging and body impressions, which is important when most of your body weight sits through the midsection.
- Flippable design that lets you choose between a firm feel and an extra firm feel based on your body weight and comfort preference.
Who should consider the Plank mattress
- Stomach sleepers who wake up with lower back pain on softer mattresses because their hips sink too far down.
- Heavier sleepers who need more resistance and support across the midsection than most standard foam mattresses provide.
- Back sleepers who want a very flat and supportive feel and do not enjoy a deep contour or memory foam hug.
Who may not like Plank
- Side sleepers who need more pressure relief at the shoulder and hip may find both sides too firm.
- Lighter sleepers who weigh well under average may feel like the surface is uncomfortably rigid.
- Anyone who loves a soft pillow top or a slow sinking feel will likely prefer a hybrid or memory foam mattress instead.
Mattress tips for stomach sleepers
If you are a strict stomach sleeper or spend a big part of the night on your stomach, the right mattress and pillow setup can reduce pain over time.
- Choose a firm or firm leaning mattress that keeps your hips from sagging into the bed.
- Use a thin, low loft pillow or no pillow at all to keep your neck from bending backward.
- Look for good support through the center of the mattress since that is where most of your weight rests.
- Avoid very thick, soft pillow tops that let your chest and stomach sink much deeper than your legs.
- Consider placing a small, soft pillow under your pelvis if you feel persistent strain in the lower back.
A mattress like the Plank or other firm hybrids can be a better long term fit for stomach sleeping than a very soft foam bed that collapses under your midsection.
Side sleeping statistics and health effects
Side sleeping is the most common sleep position and many studies suggest it can be one of the healthiest positions for the heart, airway, and digestion when paired with the right mattress and pillow.
- Side sleeping is the preferred position for roughly forty to fifty percent of adults.
- Fetal position, where the knees are drawn up, is the most common side variant.
- Other side styles include the log, with arms straight down, and the yearner, with arms extended forward.
Side sleeping can reduce snoring, support better circulation in pregnancy, and ease acid reflux, especially when you sleep on your left side. The main downside is increased pressure on the shoulders and hips if your mattress is too firm or too thin.
Mattress guidelines for side sleepers
Side sleepers usually do better on a mattress that combines pressure relief with enough support to keep the spine level from head to tailbone.
- Mattress type: memory foam, latex, or hybrid models that include a responsive comfort layer.
- Firmness range: medium to medium soft for most people, or closer to medium firm for heavier sleepers who sink more.
- Thickness: a profile around ten to fourteen inches gives room for support and comfort layers.
- Zoned support: softer foam at the shoulders with firmer support near the hips helps keep the spine straight.
- Safer materials: look for independent certifications like CertiPUR US, GOLS, or GOTS if you want lower emission foams and textiles.
A mattress that is too firm for side sleeping can cause numb arms, sore shoulders, and hip pain because your weight is concentrated in smaller areas.
Common causes of hip and shoulder pain at night
- A mattress that is too firm and does not let heavier joints like shoulders and hips settle into the surface.
- Poor spinal alignment when the hips fall deeper into the mattress than the shoulders or vice versa.
- Old pillows that no longer support the head and neck at the right height for side sleeping.
- Always sleeping on the same side, which can aggravate existing issues in one shoulder or hip.
- Underlying conditions like arthritis, bursitis, or disc problems that are sensitive to pressure and rotation.
Simple changes like using a knee pillow, alternating the side you sleep on, and choosing a mattress with better pressure relief can noticeably reduce night time discomfort.
Pillows and alignment for both stomach and side sleepers
Even the best mattress can not fully fix alignment problems if the pillow is the wrong height or firmness for your sleep position.
- Stomach sleepers usually do best with a very thin pillow to reduce neck extension, or no pillow under the head and a small pillow under the chest.
- Side sleepers generally need a higher loft pillow that fills the space between the ear and the mattress so the neck stays level.
- Back sleepers, or people who rotate between back and side, often prefer a medium loft pillow that supports the natural curve of the neck without pushing the head forward.
Matching your pillow height to your sleep position is an easy way to improve comfort without replacing your mattress immediately.
Frequently asked questions about stomach vs side sleeping
Is stomach sleeping really bad for you
Stomach sleeping is not automatically dangerous, but it is the most demanding position for your spine and neck. The position can be uncomfortable on a soft mattress that lets your hips sink and can strain the neck because you have to rotate your head to breathe. A very firm mattress such as Plank and a low pillow can reduce some of that strain, but many people still feel better when they switch to side or back sleeping.
What is the best mattress firmness for stomach sleepers
Most stomach sleepers do best on a firm mattress that keeps the hips and pelvis lifted. If you are light and sleep on your stomach, a medium firm mattress might be enough. If you are heavier or often wake with lower back pain, a very firm mattress like Plank can offer more reliable support.
What firmness is ideal for side sleepers
Side sleepers are usually happiest on a mattress in the medium to medium soft range. That gives enough contour at the shoulder and hip so those joints can settle into the mattress while your spine stays straight. If you weigh more, you may want to lean closer to medium firm to avoid bottoming out.
Can one mattress work for both stomach and side sleepers
It is possible but you have to aim for a middle ground. A firmer hybrid with a slightly softer top layer can sometimes work for partners where one person sleeps on the stomach and the other prefers the side. In some cases, a split firmness setup or two different mattresses is the better answer so each person gets the support they actually need.
How do I know if my mattress is causing my back pain
If your back feels worse in the morning than it does before bed, or if pain eases after you get up and move around, your mattress and sleep position are likely involved. Stomach sleepers tend to feel it in the lower back, while side sleepers often notice pain around the hips and mid back if the mattress is too firm or too soft in the wrong places.
Should I try to train myself to stop stomach sleeping
If you are already dealing with chronic neck or lower back pain, or you are pregnant, moving away from stomach sleeping is often a good idea. You can try using body pillows to support a side position, placing pillows around your body so it is harder to roll flat, and choosing a mattress that feels especially comfortable when you lie on your side instead of on your stomach.
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