Although sleeping on your stomach is not one of the healthiest positions, many people still like it. Unfortunately, sooner or later it can cause a lot of problems, from neck and back pain to more serious problems like herniated discs.
But what can someone do if they can't fall asleep any other way? How can they minimize the problems and what mattress should they use? with pillow Will you be rested? We will show you these, among other things, in the article, but first, let's look at what happens when someone sleeps on their stomach.
Advantages and disadvantages of sleeping on your stomach
Unfortunately, sleeping on your stomach has many more disadvantages than advantages. These include reducing the risk of sleep apnea and making you less likely to snore.
But unfortunately, sleeping on your stomach puts a great deal of strain on the body, especially the neck and spine.
Since a person cannot breathe through a pillow, they have to turn their head to the side to get air, meaning the head and spine will not be in line, but the neck will be slightly twisted.
This can cause back pain, muscle stiffness, and even herniated discs in the long run.
Stomach sleepers also commonly complain of lower back and neck pain. This is because the position places extra strain on the spine and lower back muscles, causing the muscles to tense up.
Of course, if someone is comfortable and can simply fall asleep this way, it won't change this situation. But what to do in this case?
Choose the right pillow
Those who sleep on their stomachs primarily need a low, light pillow, as the thinner it is, the less the head rises and the less it needs to be turned.
This little "trick" reduces the pressure on the spine and keeps the back in a neutral position.
In terms of material, memory foam is not the best choice, especially if you tend to sweat more. You should opt for a latex or organic cotton pillow. And keep in mind: the softer, lower and lighter, the better.
What mattress should you buy for stomach sleepers?
If If you want to buy a mattress , you should pay attention to the following.
Strength: In general, we can say that the mattress should be neither too hard nor too soft, but rather medium-hard. If we were to place it on a scale where 1 is very soft and 10 is very hard, then it is worth choosing a mattress with a hardness of about 6-6.5.
The point is that the chest, chest, and knees should sink in, and the buttocks and pelvis should be slightly higher so that they follow the line of the spine.
Body type: When choosing a mattress, your body type and weight are also important factors. Thin, lighter people exert less pressure on a mattress, so they may perceive a semi-firm mattress as hard. While a heavier, stockier person may perceive the same mattress as softer, as they exert more pressure on it.
Material: In terms of material, you should forget about memory foam mattresses – no matter how trendy they are and how much you like them. They are too spongy, which can cause severe back pain and pinching.
A bonell spring mattress is also not recommended, as it is also too soft for sleeping on your stomach.
However, a mattress made of natural (and we emphasize this twice) latex can be a good choice, as can a semi-firm mattress. cold foam mattress Both provide sufficient support and are quite tight, but at the same time can also sag.
For the same reason, a hybrid mattress can also be a good option. These have a spring support and a thicker comfort layer. In this case, you should pay attention to the fact that this comfort layer is not memory foam, but the aforementioned cold foam or natural latex.
As you can see, it's almost impossible to avoid trying out a mattress, as there are so many things that make or break which one is right for you.
Extra tip for stomach sleepers
Finally, a pro tip: after you get out of bed, stretch. Move your neck, shoulders, and waist, but make sure to warm up properly before doing so. Even 5 minutes of stretching a day can significantly reduce lower back, neck, and shoulder pain.
Your partner prefers side or supine type? Click on the link and send him our article, which will help him find out what mattress you should buy!
