Sleeping on your stomach, face down, is not considered the best position for the lower back and neck, but that does not mean you must give it up if it rests you. With a few changes to the pillow and the mattress you can make it more comfortable and wake up without pain.
The cons of stomach sleeping
The most common complaint is the lower back. Most of our weight sits in the centre of the body, and when you sleep on your stomach the lower back can sink and curve all night. That is how you wake up with a stiff back, even if the mattress is good. That is why the critical point is support under the pelvis, not only the mattress.
The second is the neck. To breathe, you turn your head to the side, and the neck stays twisted for hours. If this happens and you wake up with pain in the neck or shoulders, it is worth changing something.
In addition, with the body pressed against the mattress all night, heat gathers easily around the belly and chest.
The pros
For some people this position is simply the most comfortable, and comfort counts in sleep. If you have slept this way for years without problems, there is no reason to force a change. Some who snore feel better on their stomach, because this position may keep the airways open. But if you snore heavily or wake up feeling that your breathing stopped, talk to a doctor, because the position does not solve the problem.
How to sleep more comfortably on your stomach
- Put a pillow under your pelvis. It supports the lower back and keeps the spine better aligned. Place it from the lower belly to the middle of the thigh.
- Choose a low pillow for the head, or none. A high pillow pulls the neck back. Browse the pillows and take the lowest, softest one.
- Try turning your forehead toward the pillow instead of your head to the side, so the neck twists less. If you cannot breathe comfortably this way, do not force it.
- Change sides. If you can get used to your side or your back, the lower back and neck will rest.
In pregnancy, sleeping on your stomach is not comfortable, and the side is usually recommended. Ask your doctor what suits you.
If you want to change position
Sleeping position is a habit, and habits change slowly. If you want to move to your side, put a long pillow in front of you and hug it, so the body does not roll over easily. Do not be discouraged if the first nights you wake up on your stomach again; that is normal.
If, on the other hand, you feel fine and have no pain in the morning, there is no need to worry. What counts is how you wake up, not which position the textbook prefers.
Which mattress suits a stomach sleeper
The lower back should not sink, so a mattress with a firmer feel usually suits. On every mattress page, firmness is shown on a 1–10 scale: up to 3.5 is soft, 4 medium-soft, 4.5–5 medium, 5.5–6 medium-firm and 6.5 and above firm. For stomach sleeping, look mainly at medium-firm and firm. A very soft mattress lets the pelvis sink, and the lower back curves.
In Bonnell mattresses the springs are tied into one grid, and the mattress is orthopedic and steady. In pocket mattresses each spring works on its own, the mattress is anatomical and needs a bed frame with dense slats. Either can suit, depending on the feel you prefer.
Because heat gathers easily when you sleep face down, pay attention to the materials of the mattress too. Mattresses use, among others, Memory Gel, Aloe Vera and fabrics such as Coolmax. Each mattress page describes the materials it uses.
If you do not know where to start, Sleep Match asks how you sleep and what you like and suggests mattresses. You can also see all the mattresses.
In short
Stomach sleeping loads the lower back and neck, but you can make it more comfortable with a pillow under the pelvis, a low pillow for the head and a mattress with a firmer feel. If pain persists when you wake up, talk to a doctor.
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