Learn about the side effects of stomach sleeping and its negative impact on the spine and neck, and discover healthy alternatives to improve your sleep quality and physical health.
What are the side effects of stomach sleeping on general health?
Sleeping in this position puts significant pressure on the spine and lower back bones, preventing the spinal cord from remaining in its natural alignment. This pressure may cause joint and back pain, lead to numbness in the extremities, or cause pre-sleep anxiety and fatigue upon waking.
This posture also negatively affects the neck because the person is forced to tilt their head to the side to breathe, which may cause long-term issues such as herniated discs. Additionally, a person may experience numbness and pain in the hands as a result of placing them under the pillow.
Effects of stomach sleeping for specific groups
The risks vary depending on the health condition and age, most notably:
- Children: There is an increased risk of upper airway obstruction, elevated body temperature, low blood pressure, and rapid heart rate. This position is also a primary cause of Sudden Infant Death Syndrome (SIDS), especially before one year of age.
- Pregnant Women: Sleeping on your stomach while pregnant causes additional pressure on the back and neck due to the weight of the fetus. While some believe it is safe in the first trimester because of the small size of the fetus, there are recommendations to avoid it to protect the fetus from pressure.
- Men: This position may lead to a curvature of the penis because it bears the body’s weight, which can cause difficulty urinating and problems with bladder emptying and the prostate gland.
- Women: Pressure on the breasts may cause them to sag over time. Furthermore, sleeping on your stomach during your period may increase the pain of abdominal muscle contractions.
- Epilepsy Patients: Studies indicate that people with epilepsy who engage in stomach sleeping are at a higher risk of sudden death.
Best sleeping positions for restful sleep and healthy alternatives
To avoid health problems, it is preferable to adopt the following positions:
- Sleeping on the back: Protects the spine and neck and relieves knee and hip pain, but it may increase snoring and sleep apnea.
- Sleeping on the side: Improves digestion and reduces heartburn and snoring; it is an excellent choice for those suffering from apnea.
- Fetal position: The person sleeps on their side with the body curled up. This is beneficial for lower back pain and for pregnant women, but it may cause joint stiffness and difficulties in deep breathing.
Tips to reduce the side effects of stomach sleeping
If it is difficult to change this habit, the following can be followed to reduce harm:
- Use a very thin pillow or dispense with it entirely for neck comfort.
- Place a pillow under the pelvic area to lift the lower spine and relieve back pain.
- Choose a mattress that is firmer than usual.
- Perform stretching and flexibility exercises upon waking.
FAQ
What happens to your body when you sleep on your stomach?
It puts pressure on the spine and neck, which can lead to chronic pain, numbness in the limbs, and potential respiratory issues depending on the person’s health status.
What is the effect of sleeping on your stomach for pregnant women?
Yes, it can be harmful, especially in the advanced stages of pregnancy due to the increased size of the uterus, which causes pressure on the spine and neck, as well as feelings of dizziness and heartburn.
Does sleeping on the stomach cause fetal death?
There are no studies that confirm this conclusively, but excessive pressure on the fetus inside the uterus may lead to pregnancy complications.
When should you visit a doctor?
You should consult a doctor immediately if the following signs appear:
- Persistent numbness in the extremities or nerve weakness.
- Acute and chronic pain in the neck or lower back.
- Severe difficulty urinating or bladder problems.
- Noticeable shortness of breath during or after sleep.
Disclaimer: This content is for informational purposes only and does not substitute for professional medical advice.
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Illustration: AI-generated
approved by: Medica Health team