Sleep Tips for Stomach Sleepers

Stomach sleeping hasn't got the best reputation. Sleeping on your stomach, also known as the prone position, is widely considered the least healthy sleeping position. And there are several reasons for this.

Sleeping on your front can put unwanted strain on your spine, neck, and shoulders which unfortunately has the potential to result in pain and discomfort in the mornings. 

While some front sleepers may find it a helpful position when combating snoring, the risks tend to outweigh any benefits. 

If you’re one of those people who just can’t fall asleep any other way, you’re not alone. There are ways to ensure that sleeping on your stomach doesn’t result in you waking up feeling sore and achy in the morning.

So, here are some real-world, no-judgment tips for all you stomach sleepers out there:

1. Use a thin pillow (or none at all)

A pillow that is too thick will undoubtedly cause you neck pain the morning after. Pillows with a high “loft” (that’s a term that refers to pillow height) can cause your head to be elevated in an unnatural position. This usually results in strain to your neck and back. 

If you sleep on your stomach, you want to try and keep your neck in as neutral a position as possible. Try a soft, thin pillow or if you can, go pillowless. It may feel slightly unusual at first, but your spine will thank you for relieving some of that unnecessary added pressure.

No chance of falling asleep without a pillow? Don’t panic - we’ve got you covered. We’ve got plenty of pillows that have been specifically designed for stomach sleepers just like you. With pillows from leading brands like Dunlopillo, eve sleep, and more, you can enjoy being spoiled for choice at Bensons. Look for pillows that are specifically tailored to front sleepers or any that are “thin” or “low loft” to ensure optimal support for your stomach sleeping position.

2. Try positioning a pillow under your hips

This one may be just the game-changer that you need to start stomach sleeping, better. Try popping a small pillow underneath your hips to elevate them slightly. This can significantly help to keep your lower back from overarching which, in turn, should help to alleviate excess pressure and strain caused by sleeping on your stomach. 

3. Stretch it out in the morning

Even if you’ve nailed your sleep setup, stomach sleeping can leave your muscles feeling a little tight. Adding a few gentle stretches to your morning routine can make a world of difference and set you up for a productive day ahead. Bonus points if you take a couple of minutes to do some deep breathing exercises too. For many, mindfulness is the key to a better night’s sleep and a more positive start to the day too.

4. Try turning your head less

Turning your head to one side all night isn’t ideal and can further elevate the risk of you waking up with neck pain. So if you can, try positioning your forehead on the pillow instead. Imagine a face down back massage pose. We completely understand that this sleeping position won’t work for everyone, but it is worth experimenting with. Some stomach sleepers may find that they are able to drift off to sleep with no problem at all in this position. Others will find it a nightmare. If that’s you, we urge you to move onto the next of our front sleeper tips!

5. Choose the right mattress

Finding a mattress that properly supports your spine for those sleeping on their stomachs can be tough. You’ll need a mattress that is supportive but not overly firm. A medium-firm mattress with a gentle bounce can help keep your spine aligned while offering enough support and comfort for your body to rest. Always test out a new mattress if you can, your back will know the difference instantly.

And as bed and mattress specialists, it would be remiss of us not to mention our exclusive SleepPro technology here. This clever sleep technology can assess your preferred sleeping position, combined with your weight, height and any other key factors to match you up with your ideal mattress. Fancy giving it a go? Just pop into your local Bensons for Beds and request a sleep consultation with one of our experts. Sleep is definitely not one of those one size fits all scenarios. As such, if you’ve been having issues sleeping due to support or comfort issues during the night, our SleepPro can help.

6. Know when to adapt

Be honest with yourself. If you’re waking up in pain every day, it might be time to gradually train yourself to sleep in an alternative position - which isn’t as tricky as you might think.

One way you can start trying to train yourself not to sleep on your front is by using a body pillow. This can be handy for leaning into, helping you ease into the transition of a new sleep position. Remember, there’s no shame in switching things up for your body’s sake, it is the only one you have after all.

Sleep tips for stomach sleepers: the bottom line

While stomach sleeping is generally not recommended by healthcare professionals and sleep experts, you don’t have to give up your stomach-sleeping ways if you don’t want to. With just a few simple changes to your sleep routine and setup, you can seriously upgrade your sleep (and your mornings). 

Making sure that you have the right pillow and mattress is a great first step towards a consistently better night’s sleep. Add in some morning stretches and try positioning an extra pillow under your hips. And should all else fail, it could well be time to consider training yourself to sleep in a different position.  

If you need any help picking out a new mattress for front sleepers, be sure to get in touch with our team of experts. We’re always on hand to help you decide on the right sleep set up for your needs, wants, and preferences.