30 Jan Tips For Stomach Sleepers To Improve Their Sleep
Stomach sleepers are less prone to snoring and incidences of Sleep Apnea. However, sleep experts assert that stomach sleeping is hazardous to your lower back. It causes a strain to the ligaments in the lumbar region of your back and it is hard to achieve a natural curvature of the spine when sleeping on the stomach, which ultimately causes a backache.
Nonetheless, if you are a stomach sleeper, you don’t have to be stuck with these hazards helplessly.
Below are tips that’ll help you improve your sleeping experiences.
Try to Change Your Sleeping Position
Incessant back pain experienced by stomach sleepers is often caused by the sleeping positions. Therefore, the best and most effective way to deal with this threat is to change the sleeping position. However, changing your “preferred” sleeping position – especially for an adult – is no easy feat. Stomach sleepers, like any other sleeper, unconsciously ‘slide’ into the position.
However, there is a way to change that bad habit.
You can start by sleeping on your side on a firm memory foam mattress. It’ll help you keep position through the night as the mattress adapts to the contours of your body and it provides support for your spine and joints.
Choose a Firmer Mattress
If you are a stomach sleeper and your mattress is not firm, you are at a higher risk of experiencing a backache. Due to the angle of your posture, your spine goes completely out for the natural alignment, which results in the pain in your back.
It is best that you invest in a firmer mattress.
Whether it is a pocket spring or a latex mattress, the firmer it is, the better it is in keeping your hips from sinking too deep and your lumbar region from the strain.
Cool the Bedroom
Stomach sleepers have more of their bodies in contact with the mattress surface. This means that there’s less air circulation between you and the mattress, leading to extremely warm nights.
But, you can lower the temperature of your bedroom or use less heavy beddings to help with this. Alternatively, you can look for memory foam mattresses with better air circulation features.
Ditch the Pillow
If you insist on sleeping on your stomach you may have to ditch the pillow.
When you lie on your belly, you have to turn your head (and neck) for you to breath with ease. This keeps your neck from being misaligned and propping it up with a pillow exacerbates the strain.
Ditch the pillow and instead let your head lie on the same level as the rest of your body on the surface of a firm mattress to keep your neck in line with the spine.
Lastly, Support Your Pelvis
Most of our body weight is concentrated around the mid-section. This is why stomach-sleepers who sleep on mattresses that are not firm get a backache. The mid-section weight sags the mattress and the spine gets out of its natural alignment. If you don’t have any plans to replace your mattress soon, then the better option is to prop your pelvis area with a pillow.
This position will relieve some of the strain from your lower back and keep you in a more comfortable position.
Stomach sleepers don’t exactly get a good time when they sleep, but even so, it doesn’t mean that it’s entirely impossible to quit that habit. With a little bit of change here and there, you can easily improve your sleep and body.