Is Sleeping On Your Stomach Bad?

Written by Jill Zwarensteyn, Editor

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Here at Sleep Advisor, our editorial team utilizes reputable sources and expert feedback to provide well-researched sleep health content. For more details, read our full editorial policy. 

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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With many of us leading busy lives, we’re often happy to get any sleep at all. 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 sleeping 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 living with any pain in your back or neck.

 Sleeping on your stomach may help improve airflow¹ into the lungs, but it may be harmful for other reasons. Let’s have a look at the main reasons why sleeping on your stomach may not be good for you:

1. Puts Added Pressure On Your Spine

Sleeping on your stomach can be bad for your back because it places more strain and pressure on your spine². The reason for this is that the middle part of your body is exactly where most of your weight is when you lie down. When you lie on your stomach, you’re more likely to sink into the bed and cause your lower back to hyperextend. As a result, you could find yourself waking up with lower back pain.

Related: Best Mattress for Back Pain

2. Neck Pain

Your sleep posture is related to your quality of sleep³.  Sleeping on your stomach can lead to increased stress on the neck when not aligned naturally. The right pillow may help alleviate pain, but most people find comfort lying on their back and side.

Learn More: Best Pillows for Neck Pain and Best Mattress for Neck Pain

3. Discomfort During Pregnancy

It gets harder and harder to physically sleep on your stomach in the later pregnancy stages, even if this used to be your favorite sleeping position before pregnancy. Plus, the extra weight around the middle of the body increases the pull on the spine, especially in the prone position.

Instead, experts advise expectant mothers to sleep on their side⁴, 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.

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 head will be. View Our Guide: Best 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.
• Consider a firm mattress – As mentioned above, a good mattress for stomach sleepers will often have a firmer feel to keep the midsection lifted for a healthy spine alignment. For even more great choices for stomach sleepers, take a look at our favorite firm mattresses.
• 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 can help you feel better and improve your flexibility⁷. Always start the stretching session with a little bit of a 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 prevent any unwanted breakouts. The general rule of thumb is to wash your sheets once a week.
• Invest in soft sheets and pillowcases – If you’re concerned about wrinkles and creases on your face from sleeping on your stomach, consider buying soft bedding materials like silk, which can be more gentle against your skin.