Sleeping on your stomach can take a toll on your body, and often causes lower back pain, neck pain, shoulder problems, and headaches. The cause of sleeping on your stomach isn't fully understood, but it may have something to do with staying warmer, more protected, or even related to your personality traits. Breaking the habit of sleeping on your stomach and changing it to a supine position may not be easy, but the benefits are quite large for your spine and the rest of your body.
Step
Part 1 of 2: Switching from a prone sleeping position
Step 1. Understand the impact sleeping on your stomach can have on your body
The main problem with sleeping on your stomach is the unnatural position of the spine. This position causes excessive lower back elongation which has the potential to irritate the small facet joints of the spine, as well as causing the neck to twist too much because it must always be turned sideways so you can breathe. Rotation of the neck for a long time can cause muscle and joint tension to trigger headaches and dizziness. Lying on your stomach also puts greater pressure on the jaw, and tends to trigger facial wrinkles. Furthermore, raising the arms above the head during prone sleep will put added pressure on the shoulder joints. If you experience any of these problems, it's time to stop sleeping on your stomach.
- Research on women aged 20-44 years found that 48% percent of them sleep on their back, 41% sleep on their side (fetal position), and 11% sleep on their stomach.
- Sleeping on the stomach for babies is also not recommended because it is associated with Sudden Infant Death Syndrome (SIDS).
- Sleeping on your back or side is better for your posture.
Step 2. Use positive affirmations before bed
Changing the habit of sleeping position is difficult because you are in an unconscious state at night to be able to monitor it constantly. However, after successfully associating sleeping on your stomach with negative things (such as back pain), your desire to change sleeping positions will enter the subconscious, which remains active during sleep. To help with this process, use positive affirmations before bed. Positive affirmations are positive directions to yourself (either spoken or thought) over and over again. The goal is to implant your conscious desires into the subconscious.
- Start by saying or thinking "I'm going to sleep on my side or (on my back) tonight because this position is better for my body" at least 10 times.
- When implanting positive affirmations into your subconscious, it's best not to use negative language like "I'm not going to sleep on my stomach tonight." Use directions in positive language.
- Affirmations have helped many people make significant changes, but they don't always work for everyone or under all conditions.
- Every time you wake up in a prone position, correct your sleeping position before going back to sleep.
Step 3. Use an orthopedic pillow
Orthopedic pillows are meant to maintain the natural curvature of the neck and are usually made of contoured foam. An orthopedic pillow will make the neck and head feel comfortable when sleeping on your back or side, but feel awkward or uncomfortable when sleeping on your stomach. As a result, orthopedic pillows can prevent you from sleeping on your stomach, while establishing a different sleeping position that is more physiologically beneficial for the body.
- Orthopedic pillows can be purchased at medical supply stores, as well as at some chiropractor and physiotherapist clinics.
- Buy pillows with pre-formed support contours, and not just flat pillows made of memory foam. Keep in mind that you will need a pillow that feels uncomfortable when sleeping on your stomach.
Step 4. Ask your partner for help
If you are married or sleeping with a partner, ask them for help at night if they see you sleeping on your stomach. Ask them to gently push your body until the position turns sideways or supine. Ironically, your partner may find it easier to fall asleep while you sleep on your stomach because this position can relieve or prevent you from snoring (and this is the only benefit of sleeping on your stomach).
- People (especially infants) who sleep on their stomach tend to be less reactive to sound, less likely to feel movement, and more difficult to wake up.
- Sleeping on your stomach can also help prevent heat loss from your internal organs so you are better able to retain heat at night. On the other hand, sleeping on your back allows your body to cool off more easily.
Step 5. Try hypnotherapy
Hypnotherapy uses suggestive commands to influence a person's behavior while in a hypnotic state (trance). People who are in this highly focused and relaxed state are very responsive to direction and drawing. So if you're having trouble changing your sleep habits, find a trusted hypnotherapist with a good reputation around, and make appointments for several therapy sessions. Hypnotherapy is reported to be quite successful in stopping other negative behaviors such as smoking and alcoholism, so using it to stop sleeping on your back is not a strange idea.
- If you're feeling a little anxious or afraid of being hypnotized, ask your therapist to record your therapy session. They can also make audio recordings in MP3 or CD format for you to take home and listen to.
- Alternatively, ask a friend to accompany and supervise your hypnotherapy session.
Part 2 of 2: Changing to Another Sleeping Position
Step 1. Consider your physical limitations first
Before deciding to get used to a new sleeping position, consider any physical problems you may have. For example, if you have had back surgery, sleeping on your side in the fetal position may be most comfortable for you. Furthermore, sleeping on your side may also be better if you have a history of snoring or sleep apnea. On the other hand, if you have chronic shoulder pain from a past sports injury, sleeping on your back may be the best option for you.
- Most people feel that a firm mattress can provide a firmer cushion and cause less muscle and bone problems. On the other hand, only a small number of people are comfortable sleeping with soft mattresses or waterbeds. So, consider buying a high-quality firm mattress.
- Side sleeping position is also best for pregnant women. Research has shown that sleeping on your left side can increase blood flow to the developing fetus.
Step 2. Sleep on your side
From a muscle and bone (functional) point of view, side sleeping provides the greatest benefit because it can maintain the spine in a normal position. This position can relieve neck pain (assuming your pillow is the right size) and lower back pain, reduce the effects of acid reflux (a burning sensation in the chest), prevent snoring, and reduce the burden of pregnancy. However, from an aesthetic point of view, sleeping on your side can trigger wrinkles on your face and loosen your breasts due to a little pressure during sleep.
- If you sleep on your side, choose a pillow that matches the distance between the tip of your shoulder and the side of your head. So, thick pillows are suitable for people with broad shoulders and thin pillows are suitable for those with narrow shoulders. A pillow of the right thickness can properly support the neck and prevent pressure or cervicogenic headaches.
- To get used to sleeping on your side, prepare a body pillow to cuddle, which can also replace the feeling of security and warmth during sleeping on your stomach.
- Everyone who sleeps on their side should place a pillow between their legs to align their hips.
Step 3. Sleep on your back
Sleeping on your back is generally better for the spine than sleeping on your stomach, especially for the neck, but it should be noted carefully if you have a history of lower back pain. If so, consider placing a small pillow under your knees to elevate them to relieve pressure on your lower spine. Sleeping on your back is also great for relieving acid reflux, reducing facial wrinkles (because there's nothing pressing and bending your face), and maintaining firmness of the breasts because the weight is fully supported. On the other hand, sleeping on your back triggers snoring because it can cause soft tissue to fall in the throat and block the airway.
- If your back feels stiff after sleeping on your back, place a small pillow (a tubular shape is better) or a rolled towel on your lower back (lumbar area) and leave it there overnight.
- As long as the head is higher than the stomach, the burning sensation in the chest can be minimized because stomach acid is more difficult to rise against the effects of gravity.
Tips
- Avoid using sleeping pills because they have various side effects and are harmful to health.
- Take a few stretches in the morning to help realign your body and gently relieve tension in the supporting muscles.
- Sleeping curled up in the fetal position can hinder diaphragmatic breathing, so avoid this position during side sleeps.
