Approximately 7% of all people sleep on their stomach, with another 8% of people sleeping half on their stomach and half on their side.
While it may feel comfortable, it can have serious consequences on your body. When I bring this up with my patients, most of them look at me pleading with me not to change their sleeping position because they love it so much!
Well , I hate to tell you, when you sleep on your stomach it does a number of things to your body and most of them are not good.
The first things that happens , is your lower back is placed into an extended position for long periods which will squash your lumbar facets together, leading to tightness, inflammation and pain. That’s why most people who sleep on their stomach wake up with a stiff lower back. You also have your head turned to one side for hours (obviously so you can breathe), you might also have a pillow which will also push your neck into more rotation and extension. Some people also have their arms extended out under the pillow which actually makes the pillow higher and accentuates the extension occurring in the lumbar spine and also the cervical spine.
Let’s do an easy test so you can understand what I am talking about. Stand up and lean backwards so you lumbar region is put into extension, then turn your head 90 degrees and extend you head slightly. Now hold that position for 7-8 hours. Because that is exactly the position you are in when you sleep on your stomach. So it makes sense that you will wake with lower back tightness and neck stiffness and pain.
So these are the obvious mechanical issues with sleeping on your stomach, additionally because your neck is placed in extension, the arteries near your cervical spine can compress and restrict blood flow to the brain. This can be especially dangerous if the arteries are clogged with plaque, as it limits oxygen delivery to the brain.
Your chest can also become compressed, making breathing less efficient and depriving your body of oxygen, leaving you fatigued in the morning.
The stomach also suffers in that position, as lying on it can lead to acid reflux, gastritis, or ulcers, especially after eating.
Stomach sleeping can affect your skin as well. Pressing your face against the pillow all night decreases blood circulation, causing puffiness and stretching of the skin. Over time, this leads to a loss of elasticity, turning temporary sleep lines into permanent wrinkles on your cheeks, neck, and chest.
Additionally, your shoulders, knees, elbows, and feet are twisted in awkward positions, leading to further strain.
So as you can see there’s not a whole lot of positivity about sleeping on your stomach.
Too often patients say to me, I’ve tried to change but I keep waking up on my stomach.” I just can’t do it”. Breaking the habit of stomach sleeping takes at least 21 days. Breaking a habit is hard, but if you stick at it day after day you can do it. My advice is, whenever you wake up on your stomach keep rolling onto your side. Eventually you will become more accustomed to the new position and you will find over a period of time that stomach sleeping will feel abnormal and uncomfortable.
The best sleep positions are on your back or side. If you sleep on your back, use a supportive, flatter pillow to elongate the spine. Activate your back muscles, drive your elbows down, interlock your fingers, and practice diaphragmatic breathing in a 3-2-6-2 rhythm<br>
For side sleeping, keep your spine aligned and use a contoured pillow to maintain a neutral head position. Some people like to sleep with a pillow between the legs to avoid the temptation to roll onto the stomach. This is generally very effective.
If you’re struggling to stop stomach sleeping, try attaching clothes pegs or sewing small objects onto the front of your pyjamas. These will wake you up if you roll over during the night.
Good luck—your health depends on it!
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Category: Chiropractic