How do you avoid feeling suffocated when sleeping on your stomach?
When sleeping on your stomach, it’s important to consider factors like mattress and pillow firmness, body positioning and pillow placement in order to avoid feelings of suffocation. While lying on your stomach may provide benefits such as reducing back pain and improving digestion, it is important to be mindful of its potential drawbacks. Read on for some tips and advice on how to make this sleep style work for you.
Benefits of Sleeping on Your Stomach
Sleeping on your stomach can benefit those struggling with sciatic nerve pain, back pain, and even asthma. This position may help those struggling with acid reflux by increasing the downward pressure on the esophageal sphincter. Additionally, by sleeping in a slightly inclined position, more blood flow can be directed towards the brain, helping keep your neurotransmitters in check and reduce anxiety.
Sleeping on your stomach can also help reduce snoring, as it keeps the airways open and prevents the tongue from blocking the throat. This position can also help reduce neck pain, as it keeps the neck in a neutral position and prevents the head from being turned to one side for too long. Finally, sleeping on your stomach can help reduce facial wrinkles, as it prevents the face from being pressed against the pillow for too long.
Dangers of Sleeping on Your Stomach
It is important to note that sleeping on your stomach can also be detrimental. This position puts pressure on your lower back, neck and shoulders which can lead to increased uncomfortable sensations of pain and strain. Additionally, sleeping on your stomach can cause circulatory issues by compressing the veins responsible for returning blood from the legs to the heart. Furthermore, it compromises your body’s natural curves, leading to poor posture throughout the day.
Tips for Comfortable Stomach-Sleeping
The key to avoiding feelings of suffocation while stomach-sleeping is ensuring that your bedding offers support in all the right places. First, consider replacing your mattress if it is too soft or too firm; Plushbeds’ botanical bliss mattress is a great option for those in need of more support. Place a pillow underneath your hips to create a relief from any lower back pain commonly associated with this sleep style. Place a thin pillow underneath your abdomen and chest for support and comfort.
How to Elevate Your Chest While Sleeping
By elevating your chest, your head can remain slightly lifted as to avoid any unwanted sensation of suffocation. To accomplish this, add an extra pillow beneath your chest, but avoid having it too high, as this can cause neck strain. When selecting a pillow, ensure that it is not too thick or too soft; a medium-firm pillow can provide optimum levels of comfort and support.
Proper Pillow Placement for Stomach-Sleepers
Additionally, keep in mind how you place your pillow throughout the night. It is best to keep your head turned to one side to prevent your breathing from becoming constricted. Make sure to keep the pillow relatively thin so as not to press on either side of your head. Thick or soft pillows may elevate your head higher than desired. Likewise, you can place a thin pillow underneath your hips for extra relief.
Different Positions to Try When Sleeping on Your Stomach
When stomach-sleeping, consider using other positions throughout the night or fortnightly in order to maintain your comfort. Consider sleeping on your back or side while placing a pillow between your legs or underneath your knees. This will ensure that your spine maintains a neutral position without putting excess pressure on any one area of your body.
How to Choose a Mattress for Maximum Comfort
It is important to take into account certain considerations when selecting a mattress for stomach-sleeping. Choose a mattress on the firmer side with a medium-level of thickness and supportiveness. Be sure to read online reviews thoroughly for different mattress models in order to determine which one will suit your individual needs.
Alternatives to Stomach-Sleeping
If you’re looking for an alternative way to sleep, consider belly-sleeping. This is a hybrid sleep style in which you maintain a slight elevation of the chest while sleeping on your stomach. Other alternatives include sleeping on your back with a pillow placed under the knees or sleeping on your side with a pillow placed between the knees.
Questions to Ask Yourself Before Choosing a Sleeping Position
When selecting a sleep style, consider asking yourself some simple questions such as: will this position allow me to breathe comfortably throughout the night? Will this position maintain my spine’s natural curves? Will this position provide me with the support I need while avoiding uncomfortable pressure points? Keeping these questions in mind can help you make an informed decision regarding which sleep style will work best for you.
Sleeping on your stomach can provide you with some benefits although it is important to consider its potential hazards. By taking into account mattress and pillow firmness, body positioning, and pillow placement it is possible for you to find that perfect balance of support and comfort in order to avoid feeling compressed or suffocated throughout the night. By following these simple tips and advice, you can enjoy all the best that stomach-sleeping has to offer.
