What Age Should You Stop Sleeping On Your Stomach?

Article by Lewis Hugh

“When should I stop sleeping on my stomach?” This simple-sounding question opens up a world of inquiry into concerns like health, personal comfort, and restful slumber. 

For those who prefer snoozing on their stomachs, it’s essential to delve into the impact it can have on the body. 

That’s where we step in, presenting a comprehensive exploration of this topic. We’ll examine critical issues such as the optimal age to reconsider this sleeping position and the benefits of doing so. 

But we’ll also uncover the potential downsides, such as dreaded back pain, and provide practical ways to combat it. 

From selecting the best mattress types to finding stomach-sleeping-friendly pillows, we leave no stone unturned. Our goal is to empower you to make informed choices for restful, healthy sleep and a happier you. So, let’s embark on this journey together.

Understanding Stomach Sleepers

If you’re a dedicated stomach sleeper, the cosy embrace of your preferred position can’t be beaten. 

But is it possible that this habit might be contributing to your woes? Some experts are flagging concerns about the potential health consequences of prolonged belly-down sleeping. 

According to the pros at the Sleep Foundation and Core Chiropractic, it could be contributing to a host of issues, from pesky neck pains and back pain to more serious digestive system concerns.


It’s important to note that, as with most things sleep-related, everyone’s unique habits and bodily needs play a role. Consequently, there’s no easy answer here. But if you find yourself routinely feeling less-than-refreshed upon waking, it might be time to take a deeper look at your sleeping position. After all, there’s nothing more critical for good health and happiness than a solid night’s rest.

Advantages And Disadvantages Of Sleeping On Your Stomach

We all have our own personalised sleep styles, but it’s essential to weigh the potential outcomes of different sleeping positions. By diving into the advantages and drawbacks of each option, we can make more informed choices. 

So, let’s explore the ins and outs of being a stomach sleeper to get a better understanding of its benefits and potential downsides. Whether you’re new to this position or a seasoned pro, it’s always wise to stay informed.

Pros of Sleeping on Your Stomach

1. May Help Reduce Snoring and Sleep Apnea

Did you know that sleeping on your stomach can actually be beneficial for folks who suffer from obstructive sleep apnea or loud snoring? Interestingly, this position has been shown to help keep airways more open, which can result in less severe symptoms. 

In fact, research suggests that stomach sleeping may offer relief for those experiencing chronic snoring or sleep apnea. It just goes to show that each of us has unique sleep needs and outcomes, and it’s important to stay informed!

2. Comfort and Personal Preference

Many of us have a favourite sleeping position that we find extra comfy. For some of us, that position might just be on our stomachs. But while this might feel great in the moment, it’s important to think about the bigger picture when it comes to our health. 

While we shouldn’t necessarily stop sleeping on our stomachs altogether, it might be worth exploring some alternatives. After all, good sleep quality is key to overall well-being.

Cons of Sleeping on Your Stomach

1. Potential for Neck and Back Pain

Many of us might not realise it, but sleeping on our stomachs can sometimes lead to a few potential health concerns. One common one is neck and back pain. This happens because sleeping in this position often means the neck is twisted to one side for long periods, which can strain muscles and ligaments. 

Also, sleeping on your stomach might flatten the natural curve in your spine, which in turn can contribute to lower back pain. The experts over at Core Chiropractic offer some helpful insights into this issue.

2. May Lead to Wrinkles

Did you know that the position you sleep in can even have an impact on your skin health? It’s true! Sleeping with your face pushed into a pillow can cause wrinkling over time. This is because the skin is being squished and rubbed for several hours each night, leading to more pronounced creases and lines. 

If you’re looking to maintain smooth, youthful skin, it might be worth considering an alternate sleeping position. By taking a few preventative measures, you can set yourself up for a happier, healthier complexion.

3. Pregnancy Considerations

Sleeping on your stomach can be quite uncomfortable and even hazardous for people who are pregnant, particularly during the later stages. That’s why most experts recommend avoiding belly-down sleeping positions to minimise undue pressure on the abdomen. 

As your body changes and grows, it’s important to pay close attention to your sleep habits for both your own comfort and the safety of your little one. Taking a few preventative measures can help you sleep more comfortably and rest easy, knowing that you’re looking out for yourself and your baby.

4. Poor Quality of Sleep

Did you know that sleeping on your stomach can sometimes interfere with getting a good night’s sleep? Studies show that people who prefer to snooze in this position may not reach as deep of a sleep stage. The reason for this? When you’re on your belly, you have to turn your head to one side to breathe, leading to potential discomfort and recurring wake-ups. 

Of course, everyone has individualised sleep habits and needs, and there’s no one perfect or universal answer to what the best sleep position might be. Still, a little self-awareness and consideration can go a long way in making wise choices when it comes to sleeping comfortably and healthily.

Best Pillows and Mattresses for Stomach Sleepers

If you’re a stomach sleeper and having trouble adjusting to finding your new preferred sleeping position, finding the right bedding can make all the difference. Here are some suggestions:

  • Pillows: It’s best to go for a thin pillow, or perhaps none at all, to reduce pressure on your neck while sleeping. You can look for recommendations and reviews on what pillows to consider as stomach sleepers.

  • Mattress: A firmer mattress can help maintain neutral spine alignment and support your body as you rest. A blog post on Dream HQ goes into detail about why firmer mattresses could be good for those who sleep on their sides or stomachs.

  • Body Alignment: Even with the right bedding, proper body alignment is key. If you’re a stomach sleeper who tends to bend one leg, this guide can help you adjust accordingly.

Remember that each person has different sleep needs and preferences, so it’s worth taking the time to find what works best for you. Sweet dreams!

Preventing Back Pain From Stomach Sleeping

Struggling with back pain from sleeping on your stomach? Don’t worry – you’re definitely not alone. Thankfully, there are plenty of solutions available. Here are a few tips to get you started:

  • Change Sleep Position: Shifting positions might be an adjustment, but it can alleviate back pain over time. Experiment with sleeping on your side or back, and see what feels best for you. You might even find that a combination of sleep positions works wonders.

  • Choose The Right Mattress: A supportive mattress is essential when it comes to back pain. A firmer mattress can help keep your body in alignment and reduce pressure on your spine. Make sure to review the manufacturer’s recommendations for stomach sleepers, and don’t be afraid to test out a few before making a final purchase.

  • Try Supportive Pillows: Body pillows and knee pillows can be game-changers when it comes to spine health. They offer additional support to key areas, reducing tension and promoting better sleep. Give it a try to see if this is the right solution for you.

Remember, making changes to your sleep habits can take time, so don’t feel discouraged if your progress is gradual. With the right tools and a little patience, you’ll find the solution that works best for you in no time.

Healthy Sleep Habits And Routines

If you want to maximise the quality of your sleep, there are a few simple strategies you can try. First off, consider your sleep environment. 

Make sure your bedroom is cool, quiet, and dark to create an environment that’s conducive to sleep. You might also want to invest in comfortable bedding and pillows that help you feel relaxed and cosy.

Next, create a pre-sleep routine that helps you wind down and relax. This could include taking a warm bath, reading a book, or practising yoga.

Avoiding caffeine, heavy meals, and bright screens before bedtime can also help you unwind and get ready for a good night’s rest.

Finally, stick to a consistent sleep schedule as much as possible. Try to go to sleep and wake up at around the same time every day, even on weekends. This can help regulate your body’s natural sleep rhythms and promote better sleep quality overall.

Remember, developing a healthy sleep routine takes time and effort, so don’t get discouraged if you don’t see results right away. By sticking to these tips and experimenting with what works best for you, you can set yourself up for better, more restful sleep and improved overall health.

Impact Of Sleeping on Health

Have you ever stopped to think about just how important sleep really is? It’s not just a time for rest, but also a vital function that helps our bodies repair, recharge, and process information. 

When we don’t get enough quality sleep, it can have serious implications for our health and well-being.

In fact, chronic sleep deprivation has been linked to a range of health concerns that go beyond just feeling tired. 

It can contribute to issues like heart disease, depression, and even obesity. That’s why taking steps to improve the quality of your sleep is so important.

The good news is that there are plenty of simple things you can do to optimize your sleep, from creating a cool, dark, and quiet sleeping environment to establishing a relaxing bedtime routine. By prioritising your sleep and making it a priority, you can set yourself up for better health and greater overall well-being. So why not start today?

Exploring Other Sleeping Positions

Finding comfort in your preferred sleeping position is crucial for a good night’s sleep. Yet, it’s equally important to note that there’s no one-size-fits-all answer to the question, “When should I stop sleeping on my stomach?” Instead, it often boils down to personal comfort and the avoidance of health issues that could arise from this position.

The Benefits of Side Sleeping

If stomach sleeping is causing you discomfort or health complications, considering alternative sleeping positions might prove beneficial. One such position is side sleeping, particularly on your left side. Here’s why this sleeping posture might be worth exploring:

  • Better Digestion: The position of our organs aligns better with the forces of gravity when we sleep on our left side, which may enhance digestion and waste elimination.

  • Snoring and Sleep Apnea Reduction: Side sleeping can be a game-changer for people who struggle with snoring or sleep apnea. You might find some snoring reduction techniques helpful in enhancing your sleep quality.

  • Heart Health: Believe it or not, the direction you face when you sleep could affect your heart health. Sleeping on your left side is believed to improve heart health due to optimal blood flow.

The Art of Back Sleeping: A Deeper Look

Back sleeping, while not as common as other positions, has its unique benefits. It’s often associated with good posture and alignment, making it a potentially ideal position for individuals suffering from certain types of discomfort and health conditions. But how does one navigate the transition to back sleeping? Let’s dive deeper into the art of back sleeping.

The Benefits of Back Sleeping

Firstly, it’s essential to understand why you might want to adopt this sleeping position. Back sleeping can:

  • Alleviate Back and Neck Pain: One of the most significant benefits of back sleeping is spinal alignment. It helps keep the head, neck, and spine in a neutral position, reducing the risk of experiencing back and neck pain.

  • Reduce Acid Reflux: With your head elevated, stomach acid is less likely to come up the oesophagus, reducing the chances of heartburn and acid reflux.

  • Prevent Wrinkles: Sleeping face-up can prevent the formation of sleep lines and wrinkles because nothing is pushing against your face.

  • Ease Sleep Apnea: This sleeping position can potentially alleviate symptoms of sleep apnea and other forms of sleep-disordered breathing.

Transitioning to Back Sleeping

Making the switch to back sleeping might feel unnatural at first, as any changes to your routine would. However, with patience and a few tweaks to your sleeping environment, you can adapt to this new sleeping position.

  • Invest in the Right Pillow: When switching to back sleeping, the kind of pillow you use becomes even more important. You’ll want to find the best pillows for back sleepers that support your neck without lifting your head too much.

  • Opt for a Firm Mattress: A supportive, firm surface can help maintain proper spinal alignment. Refer to our guide on Sleeping on Firm Surfaces for more insights.

  • Make Use of Positional Pillows: Positional pillows or body pillows can provide additional support and prevent you from rolling over in your sleep.

  • Gradual Transition: Don’t rush the process. You could start by spending part of each night on your back and gradually increase the time as you feel more comfortable. 

Sleeping During Pregnancy

Pregnancy introduces a host of new considerations when it comes to sleep, especially for habitual stomach sleepers. During this time, the safest position is typically sleeping on the left side. This position optimises blood flow, benefiting both the mother and the baby. 

Wrinkle Reduction And Stomach Sleeping

Did you know that the way you sleep can actually affect the condition of your skin, including the development of wrinkles? If you’re a stomach sleeper, your face is frequently pressed against your pillow, which can lead to creases and fine lines over time.

One way to mitigate this is by switching to back sleeping, which can help reduce the amount of pressure on your face. Additionally, using silk or satin pillowcases can be beneficial, as they create less friction against your skin and can help prevent wrinkles from forming.

Wrinkle Reduction And Stomach Sleeping

As discussed earlier, the right mattress and pillows can significantly influence sleep quality. Memory foam options are a popular choice due to their blend of support and comfort. Here is a comprehensive guide on why memory foam could be a good option for side and stomach sleepers.

But remember, a good sleeping posture at any age involves more than just the right bedding. It’s also about maintaining good sleep habits, optimising your sleep environment, and making modifications as your body and lifestyle change.

Achieving A Healthy Sleep Routine

Establishing Your Routine

When you’re looking to improve your sleep quality, it’s essential to establish a consistent routine. It may seem overwhelming, but small changes can make a significant difference over time. Here are steps you can take to create a routine that works for you:

  1. Regular Bedtime: Try your best to go to bed and wake up at the same time each day. Your body responds well to consistency, as it helps to regulate your natural sleep-wake cycle.

  2. Relaxing Pre-Sleep Routine: Find activities that help calm your mind and body before bed. Reading a book, taking a warm bath, or doing some light stretching are all great options.

  3. Limit Screen Time: The blue light emitted by screens can interfere with your natural sleep cycle. Consider setting a “digital curfew” an hour before bed to reduce exposure to screens and allow your body to unwind.

Sleeping Aid for Better Sleep

We all know the frustration of tossing and turning in bed, unable to doze off or stay asleep. It’s tempting to reach for sleep aids to get some rest, but it’s vital to approach them with caution.

Before taking any new medication or supplement, it’s crucial to speak with a healthcare provider to make sure it’s safe and appropriate for you. While sleep aids can be effective in the short term, they are not intended as a long-term solution.

It’s essential to identify the root causes of your sleep issues and address them through healthy sleep hygiene practices, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and stimulating activities before bed.

In some cases, prescription sleep aids may be necessary for individuals with chronic sleep disorders or underlying medical conditions. However, this should always be done under the guidance of a medical professional.

Remember, there’s more to getting a good night’s sleep than just popping a pill. By taking a proactive approach to your sleep hygiene and seeking guidance from a healthcare provider, you can enjoy better sleep and improved overall health and well-being.

The Influence Of Mattresses And Pillows

It’s no secret that getting high-quality sleep is crucial for good health and well-being. One of the most important factors in achieving this is ensuring you have the right tools at your disposal, such as a supportive mattress and comfortable pillows.

Ideal Pillows for Stomach Sleepers

If you’re a stomach sleeper, finding the right pillow is crucial for ensuring a good night’s sleep and reducing the risk of waking up with a sore neck. The good news is that there are plenty of options available to help you find the perfect balance of comfort and support.

Slim, low-loft pillows are a popular choice for stomach sleepers as they can help keep the head and neck in a neutral position without raising the head too much. Memory foam pillows are another excellent option, as they can conform to the shape of your head and neck for customized support.

Feather pillows are an even more versatile choice, as they can be adjusted to your preferred level of firmness and height. This makes them an ideal option for stomach sleepers who may want to experiment with different levels of support.

The Future Of Stomach Sleeping

While many experts recommend avoiding stomach sleeping, it’s understandable that some folks find it the most comfortable position for them. 

Fortunately, there are ways to make stomach sleeping healthier and more supportive of your overall sleep health.

One of the most critical aspects of stomach sleeping is ensuring that you have the right equipment — a quality mattress and pillow that can keep your spine in proper alignment. 

You can also take steps to be more aware of your body position while sleeping and aim for consistent sleep habits that prioritise your well-being.

By listening to your body, taking steps to reduce pressure on your neck and spine, and generally promoting healthier sleep habits, it’s possible to enjoy stomach sleeping without sacrificing your overall health and comfort.

Remember, everyone’s sleep needs and preferences are unique, so it’s okay to experiment and find what works best for you. With dedication and a little know-how, you can enjoy restful sleep every night, regardless of which position you prefer to sleep in.

The Uniqueness Of Stomach Sleeping

Attributes Why Stomach Sleepers are Unique
Sleep Position Stomach sleepers are in a minority; most people prefer side or back sleeping.
Comfort Preference Stomach sleepers often prefer firm mattresses to support their unique posture and maintain spine alignment.
Snoring & Sleep Apnea Sleeping on one's stomach can sometimes help reduce snoring and alleviate some symptoms of sleep apnea.
Back Pain Stomach sleepers can sometimes experience back pain if their mattress doesn't provide the right support.
Pillow Preference Stomach sleepers often require specific types of pillows (thin and flat) to maintain proper neck alignment and avoid discomfort.


When should I stop sleeping on my stomach?

There’s no definitive age to stop sleeping on your stomach. However, if you’re experiencing discomfort, it’s a good time to consider other sleeping positions.

Why should I avoid sleeping on my stomach?

Stomach sleeping can potentially lead to neck and back pain, wrinkles, and even digestive problems. It’s essential to maintain proper alignment and use supportive pillows and mattresses.

What are the best pillows for stomach sleepers?

Stomach sleepers typically benefit from thin, flat pillows. These can help maintain proper alignment between the neck and spine, reducing potential discomfort.

What’s the ideal mattress for stomach sleepers?

A firmer mattress often suits stomach sleepers as it offers better support, maintaining spinal alignment and minimising the risk of back pain.

How can I prevent back pain when sleeping on my stomach?

Using a firm mattress, supportive pillows, and occasionally positioning a pillow beneath your lower abdomen can help maintain spinal alignment and prevent back pain.


When it comes to sleeping on your stomach, there’s no hard and fast rule for when you should stop. Factors such as comfort, sleep quality, and physical health can all play a role in determining what works best for you.

While stomach sleeping may not be recommended by most health professionals due to potential issues like neck pain, back pain, and wrinkling, there are steps you can take to mitigate these effects and make stomach sleeping healthier. This includes using the right pillows and mattresses designed for stomach sleepers, along with maintaining a healthy sleep routine.

If you find that stomach sleeping causes discomfort or chronic pain, it may be worth considering gradually changing your sleeping position or consulting with a healthcare provider for additional guidance.

External sources such as The Sleep Foundation, Casper’s blog, and Core Chiropractic can provide additional insights into stomach sleeping and its potential consequences.

It’s important to remember that this topic can be quite complex, as it relates to personal comfort, sleep hygiene, and health considerations. Our goal is to provide a well-rounded perspective on stomach sleeping and empower you with the knowledge to make informed decisions about your sleep health.

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