A good night’s sleep plays a significant role in your overall well-being. Surely, you’ve heard about that in the news or read about it online. You may even have been told about it by your physician in one of your regular check-ups. Despite that, many people still don’t get enough restful sleep every day. In fact, according to a 2022 publication, nearly 40% of adults fall asleep during the day at least once a month, even without meaning to do so. The reason? It’s the lack of restful sleep.

Achieving a restful slumber depends heavily on the position you sleep in. But if you’re a stomach sleeper, you surely would agree that while this specific sleeping position has benefits, it also comes with unique challenges. So, how can you enjoy not only a comfortable but also a truly restful night’s sleep as a stomach sleeper? The answer lies in the kind of pillow you use. Interested in learning more about it? Read on!

Benefits of using stomach sleeper pillows

A stomach sleeper pillow is, you guessed it right, a pillow specifically designed for people who like to sleep on their tummies. How does it differ from regular pillows? It’s relatively thin, giving it a low profile that supports spine and head alignment. But should you really shell out money for one or will any pillow do?

If you’re still on the fence, check out the following benefits that pillows designed for sleeping on the stomach could offer:

• Proper spine and neck alignment: As mentioned earlier, stomach sleeper pillows may help maintain the alignment of your neck and spine when you sleep. It’s one of the primary benefits it could bring to the table. Again, they’re flatter and thinner than most other types of pillows, so they could help avoid neck strain and minimize stiffness or discomfort upon waking up. Basically, they may help make your sleeping position more ergonomic by supporting the spine’s natural curvature.
• Pressure points strain reduction: The pressure points when sleeping on your stomach include the neck, shoulders, and hips. Stomach sleeper-specific pillows could help reduce strain on these body parts by providing cushioning without causing the pressure points to sink excessively. That’s all thanks to the lower loft and usually supportive yet gentle materials used in making them that help in distributing your body weight more evenly to prevent any discomfort like pressure sores in sensitive areas.
• Breathing improvement and snoring reduction: 25% of adults do snore regularly. So, it’s definitely welcome news that stomach sleeper pillows could also improve breathing and reduce snoring during slumber time. How is this possible? That’s because such pillows support the neck and head to ensure that airways are kept open. The result? An unobstructed airflow that leads to a more restful sleep not only for the stomach sleeper but also for their sleep partner.

American pillow maker PineTales says that to keep the head aligned with the neck and spine when sleeping, one must have a suitable pillow under the head. That’s exactly what stomach sleeper pillows do, allowing you to enjoy a more restful sleep every night.

Maximizing the use of a stomach sleeper pillow

Now that you know the potential advantages of using a stomach sleeper pillow, it’s time to learn how to use it properly. Yes, you heard it right; there’s a proper way of using these pillows if you want to maximize their effectiveness. Whether you’re just at home or sleeping in a hotel for the night, implement these tips to make the most out of your stomach sleeper pillow:

• Position the pillow correctly

A stomach sleeper pillow should be beneath the head when you sleep. When positioning it, ensure that it aligns with your neck and spine’s natural curvature to maintain a neutral position. Avoid propping your head up too high. 

Do you think you need more detailed instructions on how to use your stomach sleeper pillow? Check this video out: https://youtu.be/1Ddzp3AL6bo.

• Use additional support for your body

Stomach sleeper pillows work better when paired with additional support. So, consider using another thin pillow and placing it under your pelvis as it helps stomach sleeper pillows alleviate strain on your lower back by also maintaining better spinal alignment. You can also use a rolled-up towel for the necessary extra support. Also, if you’re feeling excessive pressure on your breasts or chest when you sleep, cushioning your chest area by placing a small pillow under it is a good idea.

Extra tips on using stomach sleeper pillows

Here are some extra tips on using a stomach sleeper pillow that promotes a more comfortable sleeping experience.

1. Use a firm mattress: When you’re a stomach sleeper, you’d want to reduce the risk of sagging for proper alignment. That’s possible with the use of a firm mattress together with your stomach sleeping-specific pillow.
2. Stretch before bed: Stretching right after waking up in the morning helps by getting the blood flow and waking up the muscles. But do you know that stretching before bed is also beneficial? Doing so relaxes the muscles and relieves tension. Comfort is enhanced during sleep as a result.
3. Utilize a body pillow: Hugging a body pillow while sleeping provides additional support, so using one together with a stomach sleeper pillow can also offer extra comfort
4. Consider using a softer pillow for your arms: Do you sleep with one or both of your arms placed under the pillow? If that’s the case, then you might want to consider using a softer pillow to prevent discomfort, especially at the pressure points of your body.

A stomach sleeping-specific pillow alone can help. However, incorporating the additional tips mentioned and discussed above may help you make the most out of it.

Conclusion

Enhancing sleep quality and comfort when sleeping on the stomach requires the right pillow. Fortunately, there are pillows specifically designed for stomach sleepers, which is unsurprising, considering that 7% of the population actually sleeps this way. When used properly, their unique design and features may help promote better spinal alignment and alleviate neck and back pressure necessary for a restful night’s sleep.

Published by: Martin De Juan