Home LivingWellnessSleep5 tips for front sleepers: how to sleep on your stomachThe best way to sleep on your stomach, what mattress to buy & posture tips for front sleepersWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleep5 tips for front sleepers: how to sleep on your stomachThe best way to sleep on your stomach, what mattress to buy & posture tips for front sleepersWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
The best way to sleep on your stomach, what mattress to buy & posture tips for front sleepers
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Andrea Piacquadio / Pexels)
(Image credit: Andrea Piacquadio / Pexels)
Finding the perfect sleep position is vital for you to get the best night’s sleep and feel rested and ready to take on the day. However, there are pros and cons to everything, including what position you sleep in, and front sleepers bear the brunt of this criticism.
According toThe Sleep Doctor, under 10% of people sleep on their front or stomachs. This rare sleep position comes with many benefits but compared to side and back sleepers, front sleeping (also known as prone or belly sleeping) has the most cons and can be very bad for you.
Sleeping on your front reduces snoring and sleep apnoea symptoms, and can also eliminate acid reflux and heartburn. On the flipside, front sleepers are more likely to experience neck and back problems, numbness and stiffness in the body and more facial wrinkles. Front sleepers might also experience more restlessness, plus pregnant women are told to completely avoid sleeping on their stomachs, especially during the early months.
While front sleeping can be incredibly comfortable for some people, many sleep experts have said it’s one of theworst sleep posturesout there. However, if this is the only position you can find sleep and comfort in, we’re not going to stop you. Instead, we’ve found 5 tips to sleeping on your front for a more restful night’s sleep.
P.S. For more sleep tips, check out our guides forhow to sleep on your backand5 tips for side sleepers.
1. Pick the right mattress
(Image credit: Nectar)
(Image credit: Nectar)
First things first, it’s important that you have thebest mattressfor your front sleeping habits. Look for something that’s firm and contouring, like thebest memory foam mattress. The firmness of your mattress will prevent your body, particularly your hips and lower stomach, from sinking too far into the bed. This can affect your alignment and make your lower back strain to keep yourself level, which will result in pain and posture problems. If you’re not used to firm mattresses, check out thebest mattress toppersto add extra comfort to your bed set-up.
Thebest mattress for stomach sleepersshould also contour and cradle the pelvis to alleviate pressure and keep your spine in line. You should also be looking for a mattress that’s temperature regulating. When you sleep on your front, your stomach naturally traps heat so look for a mattress that wicks away sweat and moisture, and can keep you cool.
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If you’re still unsure which mattress is best for front sleeping, we’ve got a couple of options for you to consider. First, theNectar Memory Foam mattressis incredibly firm and supportive, and is ideal for both back and front sleepers. The top cover adapts to your body heat so you’re less likely to overheat with this mattress, and it’s pretty affordable, too. TheEve Original mattressis another great choice as it has zoned support areas and is good for both neck and back pain, something front sleepers can suffer from. It’s also breathable, moisture-wicking and cheaper than the Nectar option if you’re on a tight budget.
2. Choose a thin pillow (or no pillow at all!)
(Image credit: Vladislav Muslakov / Unsplash)
(Image credit: Vladislav Muslakov / Unsplash)
The main issue when it comes to sleeping on your stomach is increased risk of neck pain. When you sleep on your front, your neck is constantly twisted as you need to turn your head to the side to breathe. This not only moves your neck out of alignment with the rest of your body, but your neck will also hold all that pressure throughout the night which can cause pain, stiffness and bad posture.
To avoid this, use a thin flat pillow under your head. Using a thin pillow keeps your neck aligned and less angled, so you’re not craning your neck while you sleep. If your neck is still bothering you, you can get rid of the pillow altogether. The closer your head is to the mattress, the more your neck will be in line with your spine and you’ll experience less neck strain. If you want some pillow buying advice, check out our guide to thebest pillow.
3. Place a pillow under your pelvis
(Image credit: bestmattress.in)
(Image credit: bestmattress.in)
Another pillow tip is to place a pillow underneath your pelvis. Front sleepers tend to push their pelvis down into the mattress which causes an uneven weight distribution and added pressure on the body, according tobellysleep.com. To avoid this, place a flat pillow under your pelvis and position it between your lower abdomen and top of your thighs. This lifts your spine, relieves pressures and keeps you from sinking into the mattress too much.
4. Keep your legs flat
(Image credit: Pixabay / Pexels)
(Image credit: Pixabay / Pexels)
Alongside making sure your spine aligned, keeping your legs flat and equal is also important for good front sleeping. Having your legs uneven can twist your spine and push you out of alignment. To keep your legs flat, avoid lifting one leg up or resting it on your pelvis pillow as this can damage your posture and strain your back. This tip is super simple as all you need to do is keep your legs straight and identical to each other.
5. Stretch before & after bed
(Image credit: Ekaterina Bolovtsova / Pexels)
(Image credit: Ekaterina Bolovtsova / Pexels)
When you get out of bed in the morning, check in with your body to see if you have any aches and pains before you stretch. Again, focus on the back and neck and work on bringing circulation to the body with some arm and leg stretches. If you’re unsure what stretches to try, have a look at3 yoga poses to do before bedor thebest stretching exercisesto stretch the body from head to toe.
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