Is sleeping on your stomach harmful to your health?

Sleeping position is one of the factors that determine the quality of your sleep, and can affect your health in many ways.

Lying on your stomach is a "favorite" position for many people, they feel comfortable lying in this position. However, lying on your stomach can affect the spine and cause back, neck, and shoulder pain.

1. What happens when you sleep on your stomach?

Regularly sleeping on your stomach can pose some health risks such as:

- Neck pain

When you sleep on your stomach, your head must turn to the side. This misaligns your head and spine, causing your neck to become crooked and can eventually lead to neck pain. If you regularly sleep on your stomach without proper support, neck tension and discomfort will continue to worsen.

- Back-ache

Back pain is another risk of sleeping on your stomach without proper support. This position disrupts the alignment of the spine, strains the spinal tissues, and ultimately leads to pain.

If you choose to sleep on your stomach, studies show that sleeping on a soft mattress or using a thick pillow can make back pain worse. Choose a thinner pillow and a firmer mattress when sleeping to help prevent back pain.

- Shoulder pain

Most people raise their shoulders, perhaps even tucking one arm (or both) under the pillow when they sleep on their stomachs. This puts strain on the shoulder joint and causes pain when maintained on a regular basis.

- Wrinkles on the face

Sleeping on your stomach is linked to the formation of facial wrinkles. Over time, sleep wrinkles form when the face is pressed against a surface, such as a pillow, during sleep.

To prevent facial wrinkles, you should sleep on your back instead of on your side or stomach. If changing your sleeping position is too difficult, you can also try using a special pillow designed to help prevent wrinkles.

2. Can you sleep on your stomach during pregnancy?

If you are pregnant, medical experts recommend sleeping on your left side instead of on your stomach or back. Sleeping on your left side improves blood flow to your kidneys, heart, fetus, and uterus, and reduces pressure on your liver.

Research has shown that sleeping on your back or side through the 30th week of pregnancy is not associated with risks such as increased risk of stillbirth, reduced birth size, or high blood pressure during pregnancy.

Sleeping on your side with your knees bent may also be a more comfortable way to sleep during pregnancy. This position makes it easier for your heart to pump blood because it prevents your baby from putting pressure on the large vein that carries blood from your legs to your heart.

Placing a pillow or two under your belly or between your legs may help you feel more comfortable. You can also use a rolled-up blanket or pillow under your lower back to help relieve pressure.

3. Should I change my sleeping position?

In general, sleeping on your stomach affects your health in many ways without significant benefits. Therefore, if possible you should change your sleeping position. Below are some sleeping positions you can choose from.

- Sleep on your side

If you're concerned about snoring or sleep apnea, side sleeping may be the best position.

Sleeping on your stomach can also reduce the risk of snoring and sleep apnea because this sleeping position naturally opens your airways. However, sleeping on your side has the same protective effect and offers more benefits than sleeping on your stomach. For example, sleeping on your side can help reduce heartburn, snoring, and back pain. Side sleeping is the most common sleeping position, preferred by more than 60% of people.

- Sleep on your back

Sleeping on your back can help relieve back pain and reduce the risk of facial wrinkles. However, sleeping on your back can also increase your risk of snoring and sleep apnea.

4. Advice to sleep on your stomach

If you have a habit of sleeping on your stomach and can't change quickly, you can try the tips below to minimize the potential disadvantages of sleeping on your stomach.

- Use a thin pillow : You should use a very thin pillow or no pillow at all to avoid having your neck facing up and causing more stress.

- Use a firmer mattress : A firm mattress will better support your spine, neck, and back in this position.

- Stretching in the morning : Stretching can help improve spinal mobility and reduce lower back pain.