Effects of Sleeping on One’s Stomach

Introduction:

Since we spend 40 percent of our time in bed, choosing the correct mattress and sleeping in the correct position are crucial for relieving neck, back, shoulder, and hip pain. Proper sleeping can also prevent difficulties from happening again and problems from growing. Contrary to popular belief, most people do not move much while asleep and generally remain in one or two positions. Most of us will change positions while sleeping numerous times throughout the night. Each perspective has benefits and drawbacks; depending on the issue, a person can favor one. The recommendation to sleep on one's side rather than one's back for those with sleep apnea is a good illustration of this. Another good example is the common recommendation for pregnant women to lie on their left to promote blood flow.

What Are the Common Sleeping Positions?

Some sleeping positions are preferable to others for certain conditions and for preventing postural ailments. For example, avoid sleeping on the side that bothers the shoulder until the issue is fixed. The hip, knee, and ankle joints can also be painful.

• Two strategies are used to prevent rolling to one side. First, simply place a cushion there, or place a little ball in the pajama’s pocket on the side the person does not want to turn to. Rolling onto something makes the bodies uncomfortable.

• The fetal position is considered the worst for back problems and the most popular for sleeping. This is because the back structures are where most spine issues arise. Opening these structures in this position creates greater room for the nerves, which are mostly responsible for the discomfort associated with back issues.

• Though it may feel comfortable to lie in this posture since the pain is lessened, keeping this position can exacerbate the structures themselves. If this is the case with the person’s back issue, the person will immediately experience additional discomfort when attempting to get out of the fetal position. With a back ailment, lying on one side is still acceptable; just try not to curl the knees up too much.

What Are the Effects of Sleeping on the Stomach (Prone Position)?

The practice of stomach sleeping may have disadvantages. Lying on one’s stomach can stress the person’s neck and back. In addition, sleepers frequently experience morning soreness when they awaken. An injury or long-term medical condition brings pain. Others might experience it due to their sleeping position.

A sleeping position that promotes proper spinal alignment is the ideal one. Because of its weight, the body automatically digs deeper into the mattress when people sleep on their stomachs. Their back may then arch, stretching their spine out of neutral alignment. As a result, they suffer stress and strain when their spine is out of alignment, which could cause aches and pains when they wake up.

Neck pain may be more likely if people sleep on their stomachs. To breathe comfortably, one must turn their head to one side, causing spinal misalignment. Improper sleep posture can cause headaches, shoulder discomfort, arm pain, and back and neck pain. The skin is stretched, pulled, and compressed all night when the face is forced against the pillow.

What Are the Risks of Stomach Sleeping During Pregnancy?

One could feel comfortable sleeping in the typical posture throughout the first trimester of pregnancy. However, resting on one’s stomach could become unpleasant as the stomach expands. The discomfort could make it difficult to sleep. Poorer-quality sleep can eventually cause sleep deprivation. Lack of sleep during pregnancy increases the possibility of preterm birth, prolonged, painful labor, and postpartum depression. Healthcare professionals advise pregnant women to sleep on their left side rather than their stomachs. This position relieves pressure from the liver and the vein that returns blood to the heart from the legs. Additionally, it enhances blood flow to the kidneys, uterus, and fetus. Side sleeping can be more pleasant by cushioning the legs and supporting the abdomen.

Will the Alteration in Sleep Position Help?

People might want to attempt a different sleep position if they typically sleep on their stomachs and wake up feeling stiff or sore. According to research, lying on one's stomach provides the least support for the back.

Compared to sleeping on the stomach, sleeping on the back or the side is substantially healthier and more comfortable. For instance, a study of back-pain sufferers found that switching to the side or sleeping on the back dramatically reduced back discomfort. In addition, back sleeping can reduce the risk of developing wrinkles on the face and relieve back pain.

Maintaining spinal alignment in this position is the simplest. However, since the position makes it easier for the tongue to fall back into place, resting on the back can also raise the risk of snoring and sleep apnea. Therefore, the best position for people with snoring or sleep apnea is to sleep on their side.

Since sleeping on the stomach naturally maintains the airway open, it is important to recognize that doing so can lower the risk of snoring and sleep apnea. However, side sleeping offers greater advantages than stomach sleeping and has a similar protective impact. For instance, sleeping on the side can help with back pain, snoring, and heartburn.

What Methods Can Be Followed?

More than 60 percent of people prefer to sleep on their sides, making it the most common posture. It can be challenging to alter one’s sleep habits. However, there are methods to successfully transition from stomach to side or back to sleep.

• Some people who find it difficult to fall asleep on their back or side should try sleeping on their stomachs with either no pillow or a very thin pillow under their head.

• The neck endures more strain if the cushion is bigger because a bigger cushion encourages the neck to arch higher. In addition, the head and neck commonly align with the spine when people sleep without a pillow and with their heads resting squarely on the surface of the mattress.

• The ideal bed for stomach sleepers is firmer than average but still has enough to relieve the pressure spots. Depending on the body weight and preferences, mattresses with a moderate to firm texture rating are typically suitable. While heavier people often prefer a firmer mattress, lighter ones prefer softer ones.

• Straightening the spine with a few moderate morning stretches could be advantageous. In addition to easing tension, the cushioning movement can energize and wake people up.

Conclusion:

Although specific research is lacking, sleeping without a pillow might benefit stomach sleepers. A pillow is usually advised for sleeping on the side or back. However, the most crucial thing is that the person is pain-free and at ease in bed. Most sleep experts advise against sleeping on the stomach, but there are steps one may take to make it more comfortable. Speak to the doctor if the person has tried several different sleeping positions but still has trouble falling asleep. They can offer individualized advice based on the person's unique medical background to help them sleep better.