8 Best Sleep Tips For Stomach Sleepers

8 Best Sleep Tips For Stomach Sleepers

When it comes to sleeping positions, we all have our preferences. If you're a stomach sleeper, you know the unique challenges and comfort concerns that come with this choice. But fear not! Here, we'll tell you some tailor-made tips for stomach sleepers, ensuring you wake up refreshed and rejuvenated. Plus, we'll guide you on how to find the best mattress online, because a quality mattress is key to a great night's rest.

But first, let’s see how sleeping on your stomach affects you:

  • Sleeping on your stomach is considered one of the least recommended positions. As it has more disadvantages than advantages. Here are some of it:
  • Sleeping on your stomach is considered one of the least recommended positions. As it has more disadvantages than advantages. Here are some of it:
  • One of the major concerns with sleeping on your stomach is the potential for poor neck and spine alignment. This position can strain your neck and spine as your head is turned to one side for extended periods. It may lead to stiffness, discomfort, and even long-term issues over time.
  • Sleeping on your stomach can put pressure on your organs and affect blood circulation, potentially leading to discomfort and numbness.
  • While stomach sleeping can reduce snoring in some cases, it can make breathing more difficult for others. Your chest is compressed against the mattress, making it harder to take deep breaths.
  • Slumbering with your face pressed against a pillow can increase the risk of developing facial wrinkles over time.
  • It can create pressure points in various areas, potentially leading to soreness and discomfort.

Tips For Sleeping Better on Your Stomach

1. The Perfect Pillow Placement

Stomach sleepers can improve their slumber quality by using the correct pillow in the proper way. The incorrect pillow can cause neck strain by forcing your neck into an uncomfortable angle and posture. This might result in stiffness and pain in the neck and upper shoulder.

Having the right pillows and using them correctly can help reduce these concerns. Go for a thin, flat or very soft pillow, and place it under your chin or forehead rather than under your head. This can keep your neck from twisting abnormally. Don’t use a thick pillow, as it can push your head and neck upwards, causing strain.

2. Choose the Right Mattress

When it comes to finding the best bed mattress for stomach sleepers, prioritize support and comfort. Look for an orthopedic mattress, memory foam or hybrid mattress that offers the proper amount of firmness and cushioning. This prevents over sink and preserves good spinal alignment.

For even support across your body, choose a mattress that isn't too thick and has a medium to medium-firm hardness. This helps to eliminate pressure points and ensures proper spine alignment by preventing excessive sinking. Overly soft or thick mattresses may lead your hips to sink too deeply, resulting in an abnormal bend in your spine.

3. Support Your Hips

When sleeping on your stomach, your back and hips do not receive the necessary support. A lack of support can cause back and lower back pain, excessive pressure on your hips, and spine misalignment. This is why lying in this position is not recommended. However, with the right bed, you can provide tailored support to your hips, maintaining proper alignment and avoiding discomfort.

Pillows can also aid in the support of your spine and hip. Place a tiny cushion or folded towel beneath your pelvis. It will immediately provide support, reduce the arch in your back, and assist in keeping your spine in a more natural posture. Increasing the comfort of this sleeping position.

4. Keep Your Body Aligned

To reduce the strain on your neck and spine, which you might experience while sleeping on your stomach, keep your spine well aligned. Keeping the spine aligned is essential to sleep better and wake up without discomfort. Proper spinal alignment helps alleviate pressure on muscles, nerves, and joints, which can lead to a more restful sleep experience. It also helps prevent unnecessary strain on the neck, shoulders, and lower back.

Proper alignment can also have positive effects on breathing during sleep. When the head, neck, and spine are aligned, the airways are less likely to be obstructed, allowing for easier and more comfortable breathing.

5. Rotate and Maintain Your Mattress

It is critical to rotate and maintain your mattress if you want to improve your sleep quality. Because of your body weight distribution, if you sleep on your stomach, you may observe more noticeable sagging in the centre of the bed. Regular mattress rotation and care can assist in preventing this form of sinking and maintain the sleep surface flatter and more supportive.

It can also help to extend the life of the mattress by providing even wear and support distribution and contributing to a more comfortable resting surface. Rotate your mattress every three months. You can rotate it 180 degrees (head to foot) or flip it over, depending on the type of mattress you have.

6. Prioritize Sleep Hygiene

Prioritizing sleep hygiene is crucial for anyone, including stomach sleepers, to achieve optimal sleep quality. Sleep hygiene refers to a set of practices and habits that promote good slumber and overall well-being.

Create a calming night routine, avoid coffee and big meals before going to bed, and keep your sleeping environment cold, dark, and quiet. Create a bedtime routine that includes relaxing activities like meditation. Keep your room clean, relaxing and uncluttered.

7. Regular stretch and exercise

When sleeping on your stomach, you may experience discomfort due to strain on your neck, shoulders, and lower back. You may also have muscle imbalances as a result of pressure applied to specific places. This stiffness and discomfort can irritate you during the day and even interfere with your sleep. To avoid this, incorporate mild stretches and exercises in your everyday routine. Stretching and exercising regularly promotes relaxation, reduces muscle tension, and improves general physical well-being.

Stretching regularly can also assist in developing flexibility, improving posture, strengthening weak muscles, and stretching tight ones to promote better alignment.

Engaging in regular exercise during the day has been shown to help you fall asleep faster and experience deeper sleep cycles. However, try to complete your exercise routine at least a few hours before bedtime to give your body time to wind down.

8. Consider alternative sleep positions

While these tips can surely help you sleep better, we recommend switching to a back or side sleep posture. It may take some time to transition from stomach sleeping, but it is well worth the effort. Sleeping on your side or back can provide greater spinal support, and minimise tension on your neck and lower back. Apart from that, these postures have many other benefits.

How to find the best mattress for a stomach sleeper

  • Opt for a medium to medium-firm mattress, if it's too soft it can cause your hips to sink too deeply, leading to an unnatural curve in your spine.
  • Look for sufficient support across your body. This is particularly important for stomach sleepers to maintain proper spinal alignment.
  • Consider the advantages and disadvantages of various materials. Memory foam mattresses conform to the curve of the body, giving better support for stomach sleepers. Innerspring and hybrid mattresses can also provide adequate support. Innerspring mattresses provide more bounce than hybrid mattresses since they integrate diverse materials for a combination of comfort and support.
  • Choose a thinner mattress rather than one that is too thick. It can help prevent excessive sinking and keep the spine in a more neutral position.
  • If you share the bed with a partner, consider a mattress with good motion isolation. This can prevent disturbances if your partner moves during the night.
  • To buy a mattress in India, review the mattress warranty to understand what it covers and for how long. A good warranty can provide peace of mind regarding the mattress's quality and durability.
  • Read reviews from other buyers to get insights into how the mattress has worked for people with a similar sleep style.


You may like the comfort of sleeping on your stomach on the bed, but there is no denying that it does have many disadvantages and even negative effects. Such as neck strain, stiffness and pain, stiff shoulder, pressure on your back, especially lower back and spine misalignment. This is why it’s critical to use the tips mentioned if you are a stomach sleeper.

With these tailored sleep tips, you can improve your sleep and comfort and minimize the disadvantages associated with this posture. Start with investing in the best mattress, using suitable pillows for your head, pelvis and back, and provide the proper support for your back and body. To shop for the best mattress online in India, check out our mattress collection.