Is Sleeping On Your Stomach Bad?

Written by Jill Zwarensteyn, Editor

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In This Article

We’ll go over whether or not the myths are true…is sleeping in the prone position good for you? Or are you better off on your back or side?

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Most people are glad to get any sleep at all with everyone having busy lives and loads of distractions during the day. Once their tiresome working day is over, people want only one thing — to get under the sheets and get a good night’s sleep. But what about the position that you’re in while sleeping? Most people don’t think much about it but look for a position that feels comfortable to them. However, you should know that some positions could actually allow you to sleep better at night.

Although many people love sleeping on their stomach, there are factors you need to consider with this posture, especially if you’re dealing with any pain in their back or neck. In this article, we’ll share whether it’s bad to sleep on your stomach, as well as tips on how to improve it if you plan to keep sleeping this way.

Is It Bad to Sleep On Your Stomach?

Although stomach sleeping can help with snoring and sleep apnea symptoms¹, it can be bad for other reasons. Let’s have a look at the main reasons why sleeping on your stomach is not good for you:

1. Puts Added Pressure On Your Spine

Sleeping on your stomach can be bad for your back, as it places more strain and pressure on your spine². The reason behind this is that the middle part of your body is exactly where most of the weight is, making it difficult to maintain a neutral position of the spine during the night. As a result, you could find yourself waking up with back pain, particularly in the lower back.

2. Neck Pain

Unless you manage to find a way to breathe through your pillow, you have to turn your head to one side when you’re sleeping on your stomach. This causes your neck to be twisted, putting your spine and head out of alignment, which could eventually lead to neck pain.

3. Discomfort During Pregnancy

It gets harder and harder to physically sleep on your stomach in the later pregnancy stages even if you wanted to. Plus, the extra weight around the middle of the body increases the pull on the spine, potentially resulting in back pain.

Instead, the American Pregnancy Association advises expectant mothers to sleep on their left side³, which should also deliver better circulation for both the mother and the infant.

Want to know more? Check out our guide for sleep during pregnancy.

Tips for Sleeping On Your Stomach

If you’ve spent your whole life sleeping on your stomach and don’t want to make a change, there are ways to make stomach sleeping work better for you.

• Always use a thin pillow or no pillow at all – The flatter the pillow, the less angled your neck and the head will be. View Our Guide: Top Pillow for Stomach Sleepers
• Choose a mattress for stomach sleepers – Typically, that means a slightly firmer than average bed that will keep your midsection lifted to help prevent strain on your lower back.
• Put a pillow under your pelvis – This can help keep your back in a more neutral position, taking the pressure off your spine.
• Set aside time to stretch – Two to three minutes of stretching in the morning will help you to put your body back into alignment and strengthen the supporting muscles. Always start the stretching session with a little bit of warm up and avoid overdoing it so you don’t pull a muscle.
• Regularly wash your bedding – Keeping your sheets and pillowcases clean could help prevented an any unwanted breakouts. The general rule of thumb is to your wash your sheets once a week.
• Invest in soft sheets and pillowcases – If you’re concerned about wrinkles and creases on your face from stomach sleeping, consider buying soft bedding materials like silk, which can be more gentle against your skin.

Frequently Asked Questions

Is it bad to sleep on your stomach when pregnant?

Sleeping on your stomach during pregnancy isn’t necessarily bad, but it can be uncomfortable as your belly grows. Instead, try sleeping on your left side with a pregnancy pillow for added comfort. Not only will this decrease pressure on your spine, but it can improve circulation for the health of you and your baby.³

What’s the healthiest sleeping position?

Back and side sleeping are generally considered the better sleeping positions, depending on your specific needs. For example, if you have back pain, lying on your back is more helpful for maintaining a neutral spine⁴. However, this position can be worse for snoring and sleep apnea, and pregnant women are advised to avoid sleeping on their back.^{1, 3}

Conversely, side sleeping is the better option for easier breathing to alleviate snoring and sleep apnea symptoms, and lying on the left side can be better for circulation, along with acid reflux and heartburn.^{1, 3}

Why is it bad to sleep on your stomach?

Sleeping on your stomach is bad for several reasons. First, it can put added strain on your lower back and neck by misaligning your spine. Second, it can be uncomfortable for pregnant people as they progress in their pregnancies. Lastly, when your face is pressed up against your pillow, this could lead to more facial wrinkles and acne breakouts.