Prone Sleep Position: Uncovering the Pros and Cons

What is Prone Sleep Position?

The least common sleep posture is the prone sleep position. According to News Medical, approximately 7% of the population sleeps on their stomachs(1).

When you do, you lay flat on your belly with your face turned to the side. You may tuck your arms and hands under your body. Or keep them at your side or stretched out. Your legs are usually straight.

The Right Way of Achieving the Prone Sleep Position

Begin by lying flat on your belly. Then extend your arms outward. Don’t forget to turn your head to one side for easy breathing. Adjust the pillows and your body until you find the sweet spot.

Take note because this is important. If you're a stomach sleeper, it's important to have the right pillow and mattress to avoid discomfort.  

Use a very thin pillow or none at all. This prevents your neck from tilting backward, which may cause misalignment with your spine. A second pillow (just as thin) under your hips helps with spinal alignment. This position can help you sleep with lower back pain.

When it comes to the type of mattress, choose one that’s firm. A too-soft bed causes your belly to sink, placing your spine out of alignment. Go with spring and hybrid mattresses to prevent your lower back from overarching.

💡 Key Takeaway: The prone sleep position is achieved by lying flat on your stomach with your head turned slightly to one side. Choose the right pillow to relieve pressure on your neck. And keep your spine in neutral alignment.

Improved Breathing: A Benefit of the Prone Position

Prone sleeping can improve breathing by keeping airways open throughout the night. This makes it one of the best sleeping positions to clear lungs. It may also reduce snoring caused by restricted airflow. Another potential benefit is that it may help people with obstructive sleep apnea (OSA).  

OSA occurs when the soft tissue at the back of your throat collapses during sleep. This results in blocked airways, which causes you to stop and start breathing throughout the night.  

Some studies suggest that sleeping in a prone position may reduce symptoms of OSA. A study in the National Library of Medicine revealed that it may result in fewer pauses in breathing⁽²⁾. This is because the tissue on the back of your throat is less likely to collapse as it’s pulled forward by gravity.    

If you snore or have mild OSA, sleeping in a prone position may help lessen the number of times you wake up during the night. The fewer your awakenings, the better your sleep quality.  

💡 Key Takeaway: Prone sleeping can improve breathing by keeping the airways open. It may help reduce snoring and OSA symptoms.

Risks of Prone Sleep Position

While this sleep position has its pros, it also comes with risks. It’s important to understand what they are to see if sleeping prone is right for you.

May Cause Neck Pain

Sleeping on your stomach may put a lot of pressure on your neck. It’s no shocker considering your neck is twisted to the side. Your head and spine are misaligned, especially when using a pillow with a high loft.  

If you’re not careful it may lead to neck pain and in the worst case, injury. That’s why it’s essential to pick the right pillow. A thin one provides comfort and support without tilting your head too far back.  

Could Result in Back Pain

Sleeping in a prone position can strain your spine and back if you aren’t intentional about spine alignment. Think about it. Bad posture while you’re sitting or standing causes back pain. It’s the same as you sleep.  

And that’s why a firm mattress should be your go-to if you’re a stomach sleeper. If your stomach sinks into the bed, it strains your lower back. And puts your spine out of neutral alignment.  

And that’s not all — expect to feel aches and pains in your other joints and muscles as well.  

Might Cause Wrinkles

We won’t lie. Sleeping with your head turned to one side may lead to wrinkles. The constant friction between your head and the mattress (or pillow) could cause sleep creases and wrinkles to form.

Real Simple says that sleeping on one side of your face for hours on end may cause cyclical swelling⁽³⁾. Constant inflammation may lead to sagging over time as well.

Sleeping with your head turned to one side is unavoidable in the prone position. Consider investing in silk sheets and a silk sleep mask, which are gentler on the skin. (A sleep mask for stomach sleepers is another option.)

Best Avoided by Pregnant Women

Some say sleeping in the prone position is still okay in the first trimester, but it is definitely not one of the best sleeping positions during pregnancy. But you should avoid it altogether anytime after. In fact, you should just avoid it altogether to be safe.

Prone sleeping with a bun in the oven doesn’t leave much room for the baby. Plus, you’ll be putting way too much strain on your spine. Instead, sleep on your side so you and your baby benefit from optimum blood flow.  

Also, the American Academy of Pediatrics recommends babies under 1 year of age should sleep on their backs⁽⁴⁾. They have a higher risk of experiencing Sudden Infant Death Syndrome (SIDS) sleeping on their stomachs. They may accidentally roll on their face and suffocate.

💡 Key Takeaway: Prone sleeping can be comfy and beneficial for some. But it can also lead to serious health risks if not done right. These include neck and back injuries, as well as a higher risk of SIDS in infants. If you have neck and back problems or are pregnant, this position isn’t for you.