Just as a working person risks injury by working in the same position all day in a very factory, you risk injury by sleeping in the same position all night, every night. For instance, sleeping exclusively on your right side can cause pain in your right shoulder. And sleeping on your stomach daily can cause back and neck pain. Your body likes variety. For example, if you go to sleep while you’re on your back, you ought to switch from one side to the opposite during the night automatically, subconsciously.
Alternating between your back and sides is typically more well-off and less stressful to the spine than sleeping on your stomach. That leads to the question- is it bad to sleep on your stomach? The short answer is- yes. Although sleeping on your stomach can reduce snoring and reduce sleep disorder, it’s also taxing for your back and neck. That may result in poor sleep and discomfort throughout your day. If you’re pregnant, you ought to be especially careful about your sleeping position and avoid sleeping on your stomach on your mattress.
It all starts with your spine
Many stomach sleepers experience some kind of pain. Whether it’s the neck, back, or joints, this pain can affect what quantity and quality of sleep you get. More pain means you’re more likely to get up during the night and feel less rested during the day. Sleeping on your stomach places a strain on your back and spine. This is because most of your weight is in the core of your body. This makes it difficult to take care of a neutral spine position when you’re sleeping. Stress on the spine increases stress on other structures in your body. Additionally, since the spine may be a pipeline for your nerves, spinal stress can cause pain nearly anywhere in your body. You'll also experience tingling and numbness as if parts of you have fallen asleep.
And then there’s your neck
Unless you’ve somehow found out a way to breathe through your pillow, you would like to move your head to the side once you sleep on your stomach. That puts your head and spine out of alignment, twisting your neck. You would possibly not notice the damage this causes after one night of stomach sleeping, but over time neck problems can develop. The neck problem you don’t want could be a herniated disk. This occurs when there's a rupture of the gelatinous disk between your neck vertebrae. This causes gel to bulge out from the disk and irritate your nerves.
Special cautions for moms-to-be
When you’re sleeping for two, you would like the maximum amount of quality rest you'll get. The very thought of sleeping on your stomach might make you laugh if you're late into your pregnancy, but it can be harmful during the early months of pregnancy as well. The extra weight you are carrying increases the pull on your spine. Also, your baby will have more room if he or she isn’t forced to squeeze in between your spine and also the mattress. Sleeping on your left side when you’re pregnant can increase healthy blood flow and supply the optimum oxygen levels for you and your baby.
Tips for people who sleep on their stomach:
Stomach sleepers may put pressure on the neck and shoulder muscles. Counting on their head position, this could even make breathing harder or interrupt airflow completely.
Try to shift your position whenever possible
Whenever possible, attempt to go to sleep on your back or side, or rotate your sleeping position throughout the night so that you’re not always lying front-side down. If you notice yourself waking up back on your stomach, simply correct it until it becomes normalized. As uncomfortable as this might feel initially, being on your back or side will alleviate pressure to your discs, pelvis, and neck.
Keep both legs equal and flat
If you've got to lie down on your stomach, assure that both your legs are equally placed and flat. If they’re not, and you’re lifting one leg or putting it on a pillow, for instance, it'll twist your spine. This may do even more damage!
Stretch often, especially before bed and after waking up
Stretching may be a good way to alleviate the pain you may have gotten while sleeping. It’s also an excellent way to rejuvenate your body and increase flexibility once you get up. For stomach sleepers, a number of the most effective exercises are going to push your pelvis back. After you sleep on your stomach, your pelvis naturally falls forward. Try stretching in a very way that reverses this motion, for instance, by doing the ‘child’s pose’ or other yoga-inspired movements.
Sustain your pelvis with a pillow
Those who sleep on their stomach push their pelvis down into the mattress. This uneven weight distribution can cause pressure to multiple areas. If possible, put a flat or thin pillow for the stomach sleepers under your pelvis to lift your spine and keep the curve. This can soften the pressure and facilitate your sleep more comfortably.
Put a pillow on your forehead
An option you can try is to place a pillow for the stomach sleepers on your forehead when you’re lying face down. This pillow will open the breathing passage and elevate your head enough so that you don’t have to bend your neck in an uncomfortable position. Although this could be uncomfortable initially, it’s a way you can make sleeping on your stomach comfortable.
Invest in a pillow for stomach sleepers
The best pillow for stomach sleeping is one that contours to the body, relieving stress on the spine. The memory foam pillow from Livpure is the one you are looking for. It contours to your unique shape and sleeping position. The pillow also comes with a 1-year warranty so that you can have a worry-free sleep. The pillow is suited for Indian climates with cooling gel technology which keeps you sweat-free all night!
The perfect pillow for those that sleep on their stomach is not too thick or tall, to shift the spine out of alignment, but supportive enough to properly keep the head, spine, and neck in alignment. You’ll also desire a pillow that’s solid- not very squishy or soft- but retains its shape, even with the pressure of your head. A memory foam pillow is the one for you. If you wish to, you can also try the Cloud microfiber pillow from Livpure, it is as comfy as memory foam and is a great alternative even to keep under your pelvis.
Best mattress for stomach sleepers
Sleeping on the stomach tends to place strain on the neck and spine, and this effect can be exacerbated by the wrong mattress for the stomach sleepers. While some sleepers prefer this position, they may suffer from associated aches and pains as a result. The best mattress for stomach sleepers is the one that prevents the sleeper’s midsection from sinking in too deeply and can help align the spine and reduce back pain.
Selecting a new mattress that is more conducive to stomach sleeping may provide sleepers who favor this position with a better night’s sleep. Livpure’s Regal mattress is the one you need. With a balanced firmness and yet luxurious, this mattress will not only help stomach sleepers, but it will also reduce motion transfers and have a long life without any worry. No wonder this is the best mattress for stomach sleepers on the market now!
Is there nothing good about sleeping on your stomach? Of course, there is. It reduces snoring and sleep apnea. But that does not outweigh the fact that your spine will be less recuperated, and the risk of back and neck problems will be greater. If you want optimum benefit from your sleep, it is preferable to unlearn stomach sleeping. If you do not succeed in this, consider our tips and invest in the best mattress for stomach sleeping and pillows for the same.