Sleep is a crucial aspect of our daily lives, and it’s essential to our overall health and well-being. The Canadian 24-Hour Movement Guidelines recommend 7 to 9 hours of good-quality sleep each night for adults younger than 65, and 7 to 8 hours for seniors. Yet — according to Statistics Canada — 18% of Canadian adults younger than 65 get less than 7 hours of sleep on average, and 15% of seniors report the same.
There are several factors that might contribute to problems with sleep, such as stress, anxiety, lifestyle factors, and sleeping environment. The position in which we sleep can also affect sleep quality and, in some cases, your sleeping position may lead to other issues. For example, a person with sleep apnea — a condition in which breathing stops and starts many times during sleep — may find that their symptoms are exacerbated when they sleep on their back.
When it comes to sleep, everyone has unique needs and preferences, and this includes their sleeping position. If you sleep on your stomach regularly, it’s important to consider the potential advantages and drawbacks of this sleeping position.
Is sleeping on your stomach bad for you?
Sleeping on your stomach (also called the prone position) often requires you to turn your head to one side, which may result in neck strain and misalignment of the spine. In what is referred to as neutral body posture, the head, shoulders, and hips are aligned, supporting the spine’s natural curvature. Most of a person’s weight is held in the middle of their body: if they sleep on their stomach, the mattress can sink underneath pressure from the abdomen, making it difficult to maintain a neutral spine position throughout the night.
The contours of the spine include a slight forward hunch in the upper back, with curves in the opposite direction at the lower back and neck. Running from the base of the skull to the tailbone, the spinal column is composed of 33 interlocking bones known as vertebrae. The vertebrae surround the spinal cord, a cylindrical structure that delivers sensory information from the body to the brain, carries motor commands from the brain to the body, and coordinates reflexes. It contains 31 pairs of nerves, some of which extend to the back, neck, chest, shoulders, abdomen, and legs.
When the spine is stressed, more stress is placed on other parts of the body. Spinal misalignment from stomach sleeping may lead to aches or numbness in the back and neck, as well as in areas of the body with nerves whose roots lie in the spinal cord.
For pregnant people, stomach sleeping is considered safe during the early stages of pregnancy — but it may be uncomfortable due to the unnecessary pressure the position puts on the spine. Once the abdomen begins to expand (which typically happens after the first trimester), it’s recommended to sleep on the left side: this can help improve blood flow for both the fetus and the pregnant person.
Does sleeping on your stomach reduce snoring?
People with sleep apnea are often advised against sleeping on their backs. The tongue and soft tissues around it can fall back and obstruct the airway when someone sleeps on their back, hindering the flow of oxygen and causing the person to wake up gasping for air.
The stomach-sleeping position can help keep airways open, which may help alleviate snoring and symptoms of mild sleep apnea. This is also true of the side-sleeping position, which is considered to be more conducive to spinal support than stomach sleeping.
Alternatives to sleeping on your stomach
Each sleeping position comes with potential benefits and drawbacks, which are important to be aware of if you’re planning on switching from stomach sleeping.
Sleeping on your back (known as the supine position) promotes proper spinal alignment, lowering the risk of neck and back pain. However, for those with sleep apnea or snoring issues, sleeping in the supine position can worsen these conditions.
Side sleeping (the lateral position) also provides support to the spine and helps to maintain a clear airway. People with sleep apnea may benefit from this position as it can help reduce snoring. Acid reflux symptoms may also be lessened by side sleeping. Individuals with pre-existing hip or shoulder pain might find that side sleeping exacerbates discomfort, as pressure is placed on these parts of the body in the lateral position.
If you’re used to sleeping on your stomach and you can’t get accustomed to falling asleep in another position, there are steps you can take to prevent undue strain on your spine while you sleep:
- Use a thin pillow — a fuller pillow will create a greater angle between your head, your neck, and the mattress
- Place a pillow under your pelvis to take pressure off your spine and encourage it to remain in a more neutral position
- Do gentle stretches for a few minutes in the mornings to help loosen your muscles and relieve any tightness
Not everyone who sleeps on their stomach experiences the issues associated with this sleeping position. A number of factors determine what sleeping position is best for someone, including their weight, age, and whether or not they are pregnant. Aspects of the sleeping environment (like mattress quality and pillow type) can also play a significant role.
Although sleeping on your stomach can have drawbacks, it isn’t necessarily bad for everyone. The key is to find a sleeping position that allows you to achieve restorative and comfortable sleep while minimizing any potential negative impacts on your health.
While it’s normal to have problems with sleep every now and then, chronic or severe issues can be a sign of a sleep disorder or underlying health condition and should be addressed with a doctor.