Sleep Better: How to Avoid Stomach Sleeping

Why Stomach Sleeping Can Harm You

If you’ve been searching for how to stop sleeping on your stomach, you likely already feel its effects on your body. Here’s a quick summary on breaking the habit of stomach sleeping:

1. Use an orthopedic pillow to prevent flipping onto your stomach.
2. Place a firm body pillow against one side of your body.
3. Try the tennis ball trick: tape a tennis ball in front of your pajama top to feel discomfort when you roll onto your stomach.

Stomach sleeping, while reducing snoring, can wreak havoc on your posture. It leads to issues like back pain, neck pain, and shoulder strain. According to Alex Dimitriu, MD, a sleep medicine specialist, “Your spine is less recuperated in this position, increasing the risk of back and neck problems.”

My name is Ben Trapskin, and I founded Yawnder to help people like you achieve better sleep. In my struggle with sleep issues, I learned the importance of avoiding stomach sleeping to improve overall sleep quality.

Why Stomach Sleeping is Bad for You

Sleeping on your stomach can feel comfortable at first, but it has several hidden drawbacks that can affect your health.

Spinal Alignment

When you sleep on your stomach, your torso sinks into the mattress. This causes your spine to arch and fall out of its natural alignment. An unaligned spine can lead to stress and strain, resulting in back pain and discomfort when you wake up.

Neck Strain

To breathe while sleeping on your stomach, you have to turn your head to one side. This twist puts your neck out of alignment with the rest of your spine. Over time, this can lead to chronic neck pain and stiffness. According to sleep expert Alex Dimitriu, MD, “Turning your head requires you to twist your neck, which moves it out of alignment with the rest of your spine.”

Back Pain

Stomach sleeping is notorious for causing lower back pain. The unnatural position of your spine when lying on your stomach puts extra pressure on your lower back. This can lead to chronic pain and even long-term issues with your spine’s health.

Shoulder Pain

In addition to neck and back pain, stomach sleeping can also cause shoulder discomfort. The position often leads to one shoulder being pressed into the mattress, which can create an imbalance and strain in your shoulder muscles and joints.

Facial Wrinkles

When you sleep on your stomach, your face is pressed against the pillow. This causes your skin to stretch and compress, leading to facial wrinkles over time. The repeated pressure and friction can speed up the formation of lines on your face.

Pregnancy Risks

For pregnant people, sleeping on the stomach is not recommended. As the pregnancy progresses, the growing belly makes this position uncomfortable and potentially harmful. Healthcare providers suggest sleeping on your left side instead. This position improves blood flow to the fetus, uterus, and kidneys while keeping pressure off the liver.

Sleeping on your stomach may seem like a small issue, but its impact on your body can be significant. Understanding these risks can motivate you to change your sleep position for better health.

How to Stop Sleeping on Your Stomach

Shifting from sleeping on your stomach to a healthier position can be a game-changer for your body. Here are some practical strategies to help you make the switch:

Use a Therapeutic or Cervical Pillow

A therapeutic or cervical pillow can be a great starting point. These pillows are designed to support your neck and keep your spine in a neutral position. This makes it difficult to roll onto your stomach during the night.

Example: A cervical pillow has a unique shape that supports the natural curve of your neck, making stomach sleeping nearly impossible. This pillow will wake you up if you try to turn onto your stomach, helping you build new habits.

Will Yourself to Stay on Your Back or Side

Sometimes, the simplest solution is the most effective. Willpower can go a long way in changing your sleep habits.

• Knee wedge: Place a pillow under your knees to keep your pelvis and lower back in a better position.
• Partner assistance: If you share a bed, ask your partner to nudge you if they notice you’ve rolled onto your stomach.

Quote: “Motivation is key, but this can be a stressful way of going about it. You’ll wake up when you find that you’re on your stomach because you’re kind of stressed out about messing up your neck.” – Alex Dimitriu, MD

Use a Full Body Pillow

A full body pillow or cylindrical body pillow can act as a side sleep stabilizer. This long pillow helps you transition to side-sleeping while providing the coziness you might miss from stomach sleeping.

• Coziness: Hugging the body pillow can make you feel secure and warm.
• 45-degree angle: Move to a 45-degree angle to enjoy the comfort of stomach sleeping without actually being on your stomach.

Fact: Many people stay stomach sleepers because they like the coziness. A body pillow can replicate this feeling without the harmful effects.

Get a Chiropractic Evaluation

Sometimes, the reason you find stomach sleeping comfortable could be due to underlying spinal issues. Consulting a chiropractor can help.

• Spinal alignment: A chiropractor can take x-rays of your neck and spine to assess your overall spinal health.
• Neck health: Improving your spinal alignment can make the transition from stomach to side or back sleeping more comfortable.

Case Study: Patients have reported making the switch from stomach sleeping to side sleeping in as little as two weeks after receiving chiropractic care.

By using these strategies, you can train yourself to stop sleeping on your stomach and improve your overall health. Next, we’ll explore some tips for improving your sleep if you still prefer to sleep on your stomach.

Tips for Improving Stomach Sleep

Use Thin Pillows

When you sleep on your stomach, a thick pillow can cause neck strain and misalign your spine. Opt for a thin pillow or no pillow at all. This keeps your head and neck in a more neutral position, reducing the risk of waking up with a sore neck.

Fact: Research shows that using a thin pillow can significantly reduce neck pain for stomach sleepers .

Invest in a Firmer Mattress

A firmer mattress helps keep your body from sinking too deeply, which can misalign your spine and cause pressure points. Look for a mattress with a medium to firm firmness level. This provides the right balance of support and comfort.

Tip: Heavier individuals might prefer a firmer mattress, while lighter individuals may find medium firmness more comfortable .

Do Morning Stretches

Start your day with some gentle morning stretches. This helps realign your spine and relieve any tension built up overnight. Focus on stretches that target your neck, back, and hips.

Example: Simple yoga poses like the Cat-Cow stretch can be very effective for spine realignment and tension relief (source).

By making these adjustments, you can improve your comfort and reduce the negative impacts of stomach sleeping. Now, let’s look at the best sleeping positions for better health.

Best Sleeping Positions for Better Health

Side Sleeping

Side sleeping is a popular choice for many people, and for good reason. Over 60% of people prefer this position . Here are some key benefits:

• Prevents Airway Collapse: Sleeping on your side helps keep your airways open, reducing snoring and symptoms of sleep apnea .

• Heartburn Relief: If you suffer from heartburn, sleeping on your left side can help. This position prevents stomach acid from flowing back up the esophagus .

• Pregnancy Comfort: Pregnant women are often advised to sleep on their left side. This improves circulation to the heart and provides optimal blood flow to the fetus .

Tips for Side Sleeping:
– Use a pillow that fits between the tip of your shoulder and the side of your head to fully support your neck.
– Place a pillow between your knees to keep your hips aligned and reduce lower back pain.

Back Sleeping

Back sleeping offers several health benefits, particularly for your spine and skin. Here’s why you might consider it:

• Spine Alignment: This position helps keep your spine aligned, reducing the risk of back pain .

• Facial Wrinkles Prevention: Your face doesn’t press against a pillow, which helps prevent sleep lines and wrinkles .

However, back sleeping also has some drawbacks:

• Snoring Risk: This position can increase snoring and sleep apnea since it allows your tongue to fall back into your throat .

• Not Ideal for Pregnancy: Pregnant women, especially in their third trimester, should avoid back sleeping. It can put pressure on the vena cava, reducing blood flow to the fetus (source).

Tips for Back Sleeping:
– Use a comfortable pillow for your head and another supportive pillow under your knees to alleviate pressure on your lower back.
– If you snore, try elevating your head with a wedge pillow.

By choosing the right sleeping position, you can significantly improve your overall health and sleep quality. Next, let’s address some frequently asked questions about how to stop sleeping on your stomach.

Frequently Asked Questions about How to Stop Sleeping on Your Stomach

How do I stop myself from sleeping on my stomach?

Firm Pillows: Use a therapeutic or cervical pillow to support your neck and keep your spine in a neutral position. These pillows can make it uncomfortable to lie on your stomach, encouraging you to switch positions.

Extra Blankets: Place extra blankets or pillows around your body to create a “nest” that makes it hard to roll onto your stomach. A body pillow can also be a great tool. Hugging it can mimic the comfort you get from stomach sleeping while keeping you on your side.

Willpower: Before bed, tell yourself, “I will sleep on my side tonight because it’s best for my body.” Positive affirmations can help drive your conscious desire into your subconscious mind .

What does it mean when you sleep on your stomach?

Sleeping on your stomach can be linked to certain personality traits. Research suggests that people who sleep on their stomachs may tend to be anxious, impulsive, or compulsive. They might also exhibit more rigid traits .

What’s the healthiest sleeping position?

Side Sleeping: This position is often recommended because it helps prevent airway collapse, which can reduce snoring and sleep apnea. It’s also beneficial for pregnant women, as it improves blood flow to the baby .

Back Sleeping: This position promotes natural spinal alignment and can prevent facial wrinkles. However, it might increase the risk of snoring .

Both positions have their benefits, so choose the one that best suits your health needs and comfort level.

Conclusion

At Yawnder, we understand that changing your sleeping habits isn’t easy, but the benefits to your health are worth the effort. Our goal is to help you find the perfect sleep products to support your transition away from stomach sleeping.

Expert Evaluations and Personalized Advice

Our team of experts is here to provide personalized evaluations. Whether it’s recommending the right pillow or suggesting a mattress suited to your sleep position, we offer custom advice to ensure you get the best night’s sleep possible.

The Perfect Mattress for Every Sleeper

Yawnder offers a range of mattresses designed to meet various sleep needs. For those looking to stop sleeping on their stomach, investing in a firmer mattress can provide the necessary support to maintain proper spinal alignment. Our mattresses come in different firmness levels, so you can find the one that feels just right for you.

Direct-to-Door Shipping

Shopping with Yawnder is hassle-free. We offer direct-to-door shipping, so you can receive your new mattress without any inconvenience. Once you find your perfect mattress, we’ll handle the rest, delivering it straight to your home.

Ready to make a change? Explore our mattress collection today and take the first step towards better sleep and improved health. Your spine and neck will thank you.