This article was co-authored by Alex Dimitriu, MD. Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
There are 13 references cited in this article, which can be found at the bottom of the page.
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After a long day, you're ready to roll onto your stomach and catch some zzzs. Unfortunately, this sleeping position is hard on your body and is a common cause of low back pain, neck pain, shoulder issues, and headaches.[1] There's no need to worry, though. You can switch your sleeping position if you put your mind to it, and we're here to show you how. Keep scrolling for an in-depth look at what stomach sleeping does to your body—and more importantly, how you can make a change.
How to Stop Stomach Sleeping
Use an orthopedic pillow with supportive contours to prevent yourself from flipping over onto your stomach. Or, place a firm body pillow against one side of your body. If you’re switching to side sleeping, put a pillow between your legs to promote hip alignment.
Steps
Expert Q&A
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QuestionWhat is the healthiest sleeping position?Alex Dimitriu, MDAlex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.
Sleep Medicine & Psychiatry ProfessionalGenerally speaking, whatever keeps you comfortable is ideal. Sleeping on your stomach isn't ideal, but basically whatever position keeps you asleep and pain-free is fine. -
QuestionI sleep on my stomach and I have a sore ribs all the way up to my sternum, only on my left side. What should I do?Chris M. Matsko, MDDr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
Family Medicine PhysicianIf sleeping on your stomach causes pain, I recommend trying to sleep on your back or your side. However, if any pain persists, I suggest seeing your doctor. -
QuestionI snore, but I can't tell if it's from breathing with my mouth open, or just from sleeping on my stomach. I am also not sure if I have sleep apnea. What should I do?Chris M. Matsko, MDDr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
Family Medicine PhysicianIn order to determine if you have sleep apnea, you need to have a sleep study. This is when you go into the hospital or a special clinic and they monitor you sleep including brain wave, breathing, and quality of sleep. This will determine if you have a sleep pathology that needs treatment. Treatment for sleep apnea includes CPAP machines and dental mouth guards.
Tips
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Sleeping in a curled-up fetal position may restrict diaphragmatic breathing, so avoid that while on your side.[16]Thanks
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Keep the room cool and shut all of the lights off. Maintain a regular sleep schedule to ensure that you get enough sleep every night.[17]Thanks
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Avoid using medications to assist in sleeping, as these have a variety of side-effects and health hazards.Thanks
References
- ↑ http://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452?s=3
- ↑ https://health.clevelandclinic.org/back-side-stomach-sleep-position-best/
- ↑ https://kidshealth.org/en/parents/sids.html
- ↑ https://www.sleepfoundation.org/sleeping-positions
- ↑ http://www.huffingtonpost.com/ronald-alexander-phd/positive-affirmations_b_921184.html
- ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 16 October 2019.
- ↑ http://www.spine-health.com/wellness/sleep/different-types-pillows
- ↑ https://www.sleepfoundation.org/sleep-hypnosis
- ↑ https://www.sleepfoundation.org/sleeping-positions
- ↑ https://www.spine-health.com/wellness/sleep/pillows-different-sleeping-positions
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
- ↑ https://health.clevelandclinic.org/back-side-stomach-sleep-position-best/
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
- ↑ https://health.ucsd.edu/news/features/Pages/2019-09-09-listicle-taking-a-position-on-sleep.aspx
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position
- ↑ https://www.sleepfoundation.org/sleeping-positions/fetal
- ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 16 October 2019.
About This Article
To stop sleeping on your stomach, try sleeping on your side with a pillow that fits between the tip of your shoulder and the side of your head to fully support your neck. Additionally, place a pillow between your knees to avoid any hip pain. Alternatively, try sleeping on your back by using an orthopedic pillow to cradle your neck. You can also use a rolled up towel under your knees or lower back to avoid any stiffness. For more tips from our Medical co-author, including how to use hypnotherapy to stop sleeping on your stomach, keep reading!
Reader Success Stories
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"I have been thinking to avoid stomach sleeping for many years, but due to the fact that it has now became a hobby, I always thought that it won't change. Now I know that it is harmful for me so I will try to change my habit. Thanks."..." more