We’re sure we don’t have to tell you twice, so we’ll just say it once; one of the most important things that anyone can do to remain happy and healthy is to sleep well. Getting your regular dose of Zzeds can bring myriad health benefits, ranging from keeping your heart in good shape to reducing stress and so much more.
And sure, we all seem to discuss bedtime routines, morning rituals, tactics to fall back to sleep and the best time to wake up until we’re blue in the face. But what’s perhaps less often covered – at least on the pages of IDEAL magazine – are the benefits and drawbacks of various sleeping positions. Until today, that is…
When it comes to sleeping, there are just a handful of common sleeping positions that we all default to. Some will sleep on their backs, others will instead choose their side, and some even opt to sleep on their fronts.
Sometimes referred to as the prone position, if you do sleep on your stomach, there are a few things you can do to make your sleeping experience as high-quality as possible, and these are those; here’s how to sleep better if you’re a stomach sleeper.
GET A BETTER MATTRESS
One of the best things you can do for your body as a stomach sleeper is to invest in the right mattress; one that offers enough support but is also comfortable to sleep on.
There are different types of mattresses that work best for different types of sleeping positions, and if you are truly dedicated to sleeping face down, then you ought to be on the lookout for the best mattress for stomach sleepers to ensure you’re not doing your night’s rest any undue harm.
As a stomach sleeper, you should look for a mattress that is both firm and supportive. If the mattress allows for too much sinkage (especially around the midsection), it can lead to a poor quality sleep and potentially affect your posture detrimentally. However, too firm a mattress can be uncomfortable as well, as stomach sleeping tends to flatten your spine’s natural curve. Finding a happy medium like a hybrid mattress is a good idea for stomach sleepers.
Be sure to test a few in-store to make sure one works and feels right before you commit to purchase.
USE A FLATTER PILLOW
Sleeping on your front can also cause an unnatural turning of the neck to accommodate the pillow. As such, the pillow you use, especially as a stomach sleeper, is critical to how well you sleep.
While some people might like a thick and plush pillow, this generally isn’t the best idea for stomach sleepers. If a pillow is too thick, it can put your head and neck at an uncomfortable angle that can lead to pain and/or injury over time. That, or waking up with a dead arm every night as you’ve been using it to prop your head up.
Keep your pillow flat, and try not to sleep with your head fully turned to one side, if at all possible. While sleeping face down isn’t comfortable for everyone and generally not a good idea, if you are to do this, some sleep experts suggest propping your forehead up with a smaller pillow, which eases the pressure on your upper vertebrae.
While some like a flat pillow, some people who sleep on their stomach even prefer to sleep using no pillow at all, so don’t hesitate to try that out, too.
Read: 6 smart ways to make your sleep deeper and more restful
TRY TO KEEP YOUR BACK IN A NEUTRAL POSITION
Another sensible thing to keep in mind when sleeping on your stomach is to try and make an effort to keep your back in a neutral position. This takes a ton of pressure off of your spine and ensures you wake up well-rested and feeling great, not sore. A great way to get this neutral position is by sleeping with a pillow under your pelvis.
STRETCHING SMARTS
Finally, stretching every morning after you wake up can be a good idea if you prefer to sleep in the prone position. There are specific stretches that benefit all sleeping positions, so simply do the ones that correlate to stomach sleeping. This can help to strengthen the muscles that support your body, while also helping to align your body properly.
