Health experts warn that sleeping on your stomach, a habit shared by many, could negatively impact breathing, posture, and overall well-being. Aaron M. Fuhrman, Founder and CEO of Sleeplay, a prominent sleep therapy provider, highlights how avoiding this position might enhance sleep quality and long-term health.
Breathing Difficulties from Stomach Sleeping
Sleeping face down compresses the diaphragm, the key muscle for respiration, which restricts deep breathing during the night. Fuhrman notes, “The prone position limits your lung capacity, which can lead to lower oxygen intake while you sleep.” This oxygen shortfall disrupts restful sleep and often results in daytime fatigue despite sufficient hours in bed.
Neck and Spine Strain
Turning the head sharply to one side to breathe places ongoing stress on the neck’s cervical spine. According to Fuhrman, “That unnatural angle strains the ligaments and muscles in your neck, leading to stiffness, pain, and inflammation.” Prolonged exposure may contribute to chronic neck issues and frequent tension headaches.
Additionally, this position flattens the lower back’s natural arch, increasing pressure on the lumbar vertebrae. Such misalignment often causes ongoing back discomfort and may aggravate pre-existing spinal problems.
Nerve Compression Risks
The sustained head twist compresses nerves in the neck and shoulders, potentially leading to numbness, tingling, or pain that extends into the arms and hands. Many individuals experience “dead arms” or pins-and-needles sensations upon waking, unaware that their sleep posture plays a role.
Cardiovascular Pressure
Stomach sleeping also burdens the heart and chest by limiting ribcage expansion and hindering blood flow. Fuhrman explains, “Your heart has to work harder when you’re lying on your stomach.” This added strain on the cardiovascular system raises blood pressure over time and heightens heart-related risks, particularly for those with existing conditions.
Prevalence and Better Alternatives
Studies indicate that around 17% of adults prefer stomach sleeping, yet shifting habits can yield significant improvements. Fuhrman recommends back sleeping as the optimal choice, stating, “Lying on your back maintains your spine’s natural curve and distributes your weight evenly, minimising pressure on joints and organs.”
Side sleeping offers another strong option, benefiting heart function and minimizing snoring. Incorporating a body pillow provides support to avoid rolling onto the stomach. Fuhrman adds, “Choosing the right mattress and pillow for your preferred position also makes a huge difference.” Proper alignment support ensures better rest throughout the night.
