How do you prevent numbness in the face when sleeping on your stomach?
Do you ever wake up with numbness and tingling in your face after a night of sleeping on your stomach? This can be a familiar feeling to those who choose this position to get their best rest, but the sensation can be an indication that something needs to change in this sleep posturing. Generally, the numbness will last a few minutes to a few hours, but the discomfort is especially concerning if numbness persists over periods of days or more.
What Causes Numbness in the Face When Sleeping on Your Stomach?
Sleeping on your stomach puts pressure on the nerves and traps blood vessels in the area, which is often the cause of facial numbness. This can work in tandem with other factors such as stress, recent injuries, or even underlying diseases and conditions. Additionally, though it is not always the case, bodyweight can contribute to this issue due to the extra pressure it places on the facial structures when sleeping on your stomach.
Benefits of Sleeping on Your Stomach
There are numerous benefits to sleeping on your stomach, many of which are beneficial in terms of neck pain. For instance, when lying with your face down, the action of pressing your forehead into the pillow helps you to keep your chin parallel to the surface, which eases tension in the back of the neck. Additionally, this position also helps to reduce snoring by lifting the base of your tongue and soft palate away from the back of your throat.
Disadvantages of Sleeping on Your Stomach
Chief among the cons of sleeping on your stomach is the way it contorts your spine. Instead of lying flat in its natural position, when you sleep on your stomach, you twist your spine in a way that can create tension and discomfort, especially when done for a prolonged period of time. Furthermore, this position also puts pressure on your head, often flattening one side. Problems with your ears can also be precipitated by this posturing due to impinged circulation.
Ways to Reduce Numbness in the Face When Sleeping on Your Stomach
Though many enjoy this sleep position despite its challenges and risks, there are several ways to offset the potential problems. Incorporating these practices can reduce sensations of numbness in the face while still allowing you to enjoy the benefits of sleeping on your stomach.
Adjusting Pillow Height and Position
Inclining your pillow slightly ensures that it props your head up just enough to take pressure off the face. In addition, consider how high you have your pillow in relation to your shoulders: if it is too low, again, you create a situation where pressure will be prematurely applied to the facial structures while sleeping. Adjusting pillow height with a few inches difference could make a world of difference.
Adding a Pillow Underneath Your Chest
When lying on your stomach, having a small pillow underneath your chest can help support the neck and remove any chance for it to kink in an uncomfortable way as you pass out for the night. This extra pillow, or a rolled-up towel, is also useful for propping up the spine and helping retain a neutral posture.
Sleeping With Your Head Raised
Lift your head slightly, using an extra bolster pillow, or a simple combination of a few stacked pillows works well too. Keeping your head boosted off the surface allows more oxygen and increased circulation in the face during sleep. Additionally, sleeping with your head slightly elevated helps gravity keep your chin from pressing too tightly into your chest.
Changing Sleep Positions Regularly
If you find that this doesn’t reduce numbness in the face while you sleep, then it might be best to switch up sleep positions throughout the night. Moving your position regularly allows for better circulation and prevents any particular area from staying compressed for too long.
Wearing a Neck Brace While Sleeping on Your Stomach
Sometimes known as an Orthopedic Neck Brace, this accessory helps provide additional support for the neck and head and helps avoid placing unnecessary pressure on these faces structures while sleeping on your stomach. A good neck brace should be soft and lightweight while still providing firm support. It’s also important that you find one that is designed specifically for sleeping so that it doesn’t restrict movement.
Consulting a Doctor if Numbness Persists
In some cases, recurring numbness in the face can be indicative of an underlying issue. Consulting with a doctor can help to pinpoint the origin of numbness and to determine appropriate treatment or further testing. This can add another layer of certainty regarding healthy sleep posturing, allowing you to rest easy knowing that any facial sensations are a natural occurrence rather than an indication of an underlying problem.
Having an understanding of why numbness occurs in the face when sleeping on your stomach can help inform you as to how you can best take action. Taking necessary steps such as adjusting pillow height and using props like neck braces can make all the difference in minimizing this feeling and ensuring a successful night’s sleep.
