The Stomach Sleepers Guide to Sleeping Comfortably

The Stomach Sleepers Guide to Sleeping Comfortably

The Stomach Sleepers Guide to Sleeping Comfortably

Sleeping on your stomach is borderline controversial. It is definitely a sleeping position that is very uncommon when compared to side and back sleeping.

It is estimated that only 16% percent of people sleep on their stomach as a preferred sleep position, and there are various reasons why. 

Sleeping on your belly is associated with a higher risk of pain in the morning and it is considered to be the least healthy position for sleeping.

However, it is always important to consider everything carefully. Stomach sleeping may have a lot of bad press, but it is not without its positive points.

In this blog, we will take a deeper look into all the relevant aspects of the stomach sleeping position. We’ll go through the benefits and disadvantages this position holds and we’ll carefully analyze why it is so discouraged by experts in the field. 

Lastly, we will provide some tips to avoid or deter possible health risks if you are a stomach sleeper (and you’d like to keep it that way).

Sleeping on your stomach—weighing the pros and cons

The first thing we have to observe is how sleeping on your stomach can affect you in a positive or negative way. 

If you are a stomach sleeper, you need to pay careful attention to how this sleeping position brings consequences to your life. While not everything about stomach sleeping is bad, there are not a lot of benefits to account for.

The benefits

Let’s start on a positive note, underlining the benefits that sleeping on your stomach provides:


Sleeping on your belly might help reduce the likelyhood of snoring. 

Sleep apnea

This sleeping position may help reduce some of the symptoms associated with sleep apnea.

Acid reflux

Stomach sleepers may experience a reduction in the symptoms of acid reflux. 

The disadvantages

The key element to understand when it comes to the potential risks of sleeping on your stomach have to do with spinal alignment.

Spinal alignment is crucial for healthy sleeping hygiene, and sleeping on your stomach significantly compromises this alignment, causing all sorts of difficulties. 


Sleeping on your stomach is associated with a higher risk of developing back pain, neck pain, and shoulder pain.


Stomach sleeping may cause numbness or stiffness in your arms if they are placed under your torso or head as you sleep. 


Sleeping on your stomach can increase the amount of wrinkles that develop on your face as the weight of your head pushes your face onto the pillow.

The reality  

As you can see, the disadvantages of sleeping on your stomach are way more significant than the possible benefits it holds, and pain can lead to sleep deprivation.

However, we understand that it is not that easy to change your preferred sleeping position, especially if you are used to it and find it comfortable. Let’s take a look at some tips you can implement to optimize a stomach sleeping position if you do choose to continue to sleep that way. 

Sleeping safely on your stomach

We want to be totally honest with you: the following tips can help alleviate some of the aches and pains that sleeping on your stomach might create, but there is no sure way of avoiding the issues that could arise if you  regularly sleep in this position

Thin pillow or none at all

If you sleep on your stomach, the best way to do it is with a thin pillow or no pillow at all. This will help keep the spine aligned as your head won’t be hovering over your spine. 

Rest your pelvis on a pillow

Place a pillow between your pelvis and your mattress to help your low back stay in a more neutral position. This will give your lower back more support and will help you avoid waking up with back pain.

Our Throw Pillow Insert Sets is a great option to accomplish this goal. These small pillows are an excellent way to add support to different body parts, as well as a way to upgrade the style of your bed.

Get a firm mattress

When choosing your mattress, try to get one that is medium firm to firm. This will help to keep your hips and other pressure points properly supported and will aid to keep spinal alignment in place.

Another option that can help make your mattress firmer is through the use of our Microplush Mattress Pad. It is constructed with little quilts that act as miniature pillows and is a great upgrade to your mattress support. 


Stretching can be quite helpful to prevent pain and stiff muscles. It would be beneficial to implement a stretching routine in the evening before going to bed and a morning routine after waking up.

Keep your legs together

Try your best to keep your legs together when sleeping on your stomach. Some stomach sleepers tend to bend one leg and place it separately from the other one. This can be problematic because it causes the hip to twist, which can feel quite painful in the morning. 

Change position 

Following the tips above can help alleviate some of the problems that can arise from sleeping on your stomach, but as you may have noticed, it would be much easier and healthier to switch to another sleeping position. 

In the next section we will go through a couple of recommendations to ease the transition to a healthier sleeping position.

Switching to another sleeping position

Switching to a different position takes some time to adjust, but if you manage to be patient you will see all the benefits that come with making the adjustment. Let’s take a look at some tips that can help you accomplish this transition as comfortably as possible.

Get a body pillow

Body pillows are a great way to bring support and comfort for sleeping, and a great aid to help keep you in a specific position. Using a body pillow is a great way to try a new position since it will help box in your body accordingly. 

Our Premium Body Pillow is perfect if you find yourself in need of a sleeping position change. It’s designed to give you proper support in any sleeping position you desire and its length provides full body comfort.

Ball trick

One trick that may be helpful to motivate you to switch positions is by making sleeping on your stomach as uncomfortable as possible. Place a small ball in your pajamas at chest level, so if you roll over during the night the pressure of the ball will make it unbearable, helping you break the habit. 

Be consistent

Breaking a habit is not easy, it takes effort, commitment, and patience. According to some studies, the average amount of days it takes to break a habit is 66 days, so don’t get discouraged. Keep trying until you make it. Your body will eventually get used to a different position and you’ll be creating a new, healthier habit.

Make a comfortable sleeping environment

A comfortable sleeping environment is the key to a good night’s sleep. Having sheets that are right for you and your sleeping habits will help ensure you are sleeping comfortably, no matter which sleeping position you are trying out. 

If you’re a hot sleeper, opt for the most breathable sheets possible. Our 100% Flax Linen Bed Sheet Set, for example, can help turn your bed into a cool, comfortable oasis. This set is remarkably breathable and will keep you fresh and comfortable throughout the night. 

Check out our 100% Organic Cotton 400 Thread Count Bed Sheet Set for an extra luxurious sheet set that is made with some of the softest cotton available on the market. 

To conclude

Sleeping on your stomach is the unhealthiest of all sleeping positions, and even though there are some benefits to it, it still has way more disadvantages when it comes to the final tally. 

We hope this blog has helped you in understanding why this sleeping position is a bad choice for a more restful sleep, and you can use the tips we provided to curb that behavior.

Make sure to take a look at our bedding supplies, they can be a significant aid in your quest for better sleeping habits:


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