You must have often heard researchers advising against sleeping in a prone position wherein the stomach rests on the bed. As per experts, apart from getting a minimum seven hours of sleep, this is another sleep-related rule that you should abide by at all costs. As per the National Sleep Foundation, sleeping in a prone position is preferable for around seven percent of adults. However, the notable point is that it is among the most harmful sleeping positions for everyone. However, a lot of problems that arise due to sleeping in a prone position can be dealt with by using the right mattress.
Pros of sleeping in a prone position
Sleeping on the stomach is mostly considered unsuitable. However, the position might be beneficial in some cases. Snoring can be minimized in adults via stomach sleeping. Quality of sleep might be improved in some people who suffer from sleep apnea by sleeping in a prone position. However, this is not backed by research. Indeed, as per a study in the Journal of Clinical Sleep Medicine, this sleeping position can increase the frequency of sleep apnea but has no impact on duration.
Why stomach sleeping should be avoided
While stomach sleeping can indeed reduce snoring, it can be harmful to those suffering from sleep apnea. People with chronic back pain should avoid stomach sleeping completely since it would compress lower back. Stomach sleepers tend to turn their heads to the side while resting, which can be strenuous for the neck. Wrinkle formation might also speed up owing to this sleeping position as your skin is crunched against the pillow. However, this can be avoided if you use a silk pillowcase. Not only will this prevent creasing, but it will also be good for sebum retention.
If you want to continue the sleeping position despite knowing all the problems associated with it, it is mandatory to get yourself a good mattress so that your body gets the required support. A lot of issues related to stomach sleeping can be resolved if you use the right mattress, primarily that of morning pain and aches. It would be most suitable to invest in a firm mattress so that the best possible alignment of the body can be maintained in the sleeping position. Let us take a look at some of the mattresses that can be a suitable choice for stomach sleepers.
1.Helix- ideal choice for back pain
If you have a problem of back pain and sleep on your stomach, the Helix line of mattresses might be your best option. Various models are offered by the brand. Among these, it is the Dawn or ultra-firm Twilight mattresses that work best in relieving the lumbar region tension. These beds are quite firm that would enable you to sleep soundly in stomach position and will also make sure that your spine is set in a neutral alignment.
Adequate support is among the most crucial factors to consider for people suffering from back pain. Support can hold a different meaning for various styles of sleeping. However, when it comes to stomach sleepers, support refers to the hips being lifted in line with the shoulders. Aches and pains develop owing to the dipping of the hips. Another vital factor is that luxury versions of Dawn and Twilight mattresses are also offered by Helix. These mattresses are provided with extra foam to provide enhanced support and comfort to the users. Heavy sleepers can use Helix plus which is a bed specially designed for them.
Helix Mattress
The Helix is a great overall mattress which has something to offer everyone, no matter the preferences you have for sleeping. You wonât sleep hot in the Helix, the coils offer excellent support, and you can get the Ultra Cool Cover option as well as the gel-infused memory foam on the top.
2.Layla Hybrid- perfect choice for side/stomach sleepers
Stomach sleepers who tend to switch between their stomach and side as they sleep required a bed that is firm and gentle at the same time. It needs to be supportive while at the same time capable of relieving pressure at shoulders and hips. This can be quite challenging unless you use the Layla Hybrid bed.
This mattress strikes the perfect balance of pressure relief and support as it comprises of gentle memory foam along with robust pocketed coils. Therefore, the bed would offer adequate lift at the hips as you sleep on your stomach and keep you comfortable at your shoulders as you turn onto your side. Thus, you can sleep soundly in both the sleeping positions.
Layla Mattress
The comfortable layers of Layla mattress give significant pressure relief and support. In our cooling performance and motion transfer performance test, Layla mattress succeed and pass it with good remarks.
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3.WinkBed Plus Mattress- most suitable choice for heavy people
It is imperative that heavy sleepers purchase mattresses that provide them with adequate support. The need is even greater for plus-sized stomach sleepers. This is because these people need more support at hips to keep their spine aligned as they sleep.
Therefore, WinkBed Plus is perfect for them. This bed is designed to cater to the requirements of these sleepers. It is equipped with a sturdy coil section along with a layer of zoned support. Thus, the hips are provided with an extra lift. The combination of materials used makes sure that you get a firm feel that would keep you well-positioned as you sleep.
WinkBeds Mattress
Winkbed is an exceptional and innovative amalgam of classic innerspring build up along with European style pillow top that comes with both memory and soft poly foam. It is considered a highly pressure reliving design with the firmness of pocketed coil springs edge support that maximizes the performance of the whole mattress.
4.Avocado- the perfect latex mattress
If you are one of those stomach sleepers who love latex, you will find the Avocado mattress to be the perfect option for you. For one thing, the latex is an all-natural material. Furthermore, the cover is manufactured from soft organic cotton. Thus, if you are environmentally conscious, this mattress would not give you a reason to complain.
Apart from these features, the bed is also quite firm, ensuring that adequate support is provided to you as you sleep in the prone position. The latex is supportive and bouncy and offers you impressive mobility as you switch between various sleeping positions during the night. The bed will also keep you cool and comfortable throughout the night as latex has the added benefit of being naturally cooling.
Avocado Green Mattress
Avocado has placed a lot of idea into this fusion to guarantee one of the âenvironmentally friendlyâ napping practices that cash may purchase, and theyâve supported their assertions by satisfying the thorough needs of ecological accreditations and a lengthy 25-year guarantee.
5.DreamCloud- the ideal hybrid mattress
If you are on the lookout for a bouncy hybrid mattress that would be perfect for stomach sleepers, you do not have to look any further than the DreamCloud mattress. Similar to other hybrid models, the bed is equipped with gentle foams along with springy coils that ensure that you get the combination of support and pressure relief. You will come across plenty of hybrids online. However, this one has an edge owing to the soft top layers of foam.
Dreamcloud Mattress
DreamCloud mattress feature a hybrid design combines with top-performing foam and picketed foils for extra support to offer you a balance. You may benefit all the space of mattress due to edge support. Overall it is the top option for you.
6.Brooklyn Bedding Plank- the perfect foam mattress
The fact that stomach sleepers require firm support cannot be emphasized enough. However, if you want the ultra-firm feel while using an all-foam bed, you will not find a better option than Brooklyn bedding plank.
This mattress is manufactured using high-density poly foam, which makes sure that you are provided with a supportive lift that would keep your hips in line with your shoulders as you sleep on your stomach. The best thing about this mattress is that it can be flipped. One side offers the firmness of 7.5 on ten on the firmness scale while the other one has a firmness of 8.5 on 10. The gentle, proprietary TitanFlex of the brand is also thrown into the mix. However, the result is undoubtedly strong and sturdy support.
Brooklyn Mattress
The Brooklyn Signature mattress is pretty new to the marketplace, but the Brooklyn Bedding company is a well-respected company already. You can be confident when you purchase this mattress, that youâre getting a high-quality hybrid mattress product.
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7.Saatva- the most suitable innerspring mattress
If you are more inclined towards a traditional innerspring feel, you should try the Saatva mattress. It is manufactured with unique coil-on-coil construction wherein two twos of coils are stacked on one another. This leads to quite a firm feel which would be perfect for the stomach sleepers.
The notable point is that Saatva is not a bed-in-a-box mattress. The mattress is not compressed for delivery. Thus, if you want a traditional experience, it does not get better than this.
Saatva Mattress
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8.Casper Essential- the perfect affordable mattress
If you want to keep things within a budget, Casper Essential might be the most suitable option for you. If we talk about firmness, this mattress can be ranked 7.5 out of ten. Considering that the industry standard for medium firmness is 6.5, this mattress can safely be marked quite firm. Thus, this bedding is ideal for both back and stomach sleepers who need a bit of lift at the hips and lower back. It is relatively affordable compared to other models offered by Casper, ensuring that budget is not something that you have to worry about.
Casper Mattress
The Casper mattress which features a distinct combination of memory foam, latex and dense poly foam layers provides a stable overall sleeping experience which is appealing to a variety of different sleepers, ranging from the combo sleepers to the strict side sleepers.
9.Purple Hybrid- the most suitable cooling mattress
If you are one of those stomach sleepers who find themselves waking up in the middle of the night due to overheating, this purple hybrid mattress might just be the thing for you. This mattress is provided with a breathable layer of pocketed coils. Furthermore, it is also equipped with a top section of an ultra-cooling hyper-elastic polymer of the brand.
This material surely has no competition in the market. It is difficult to describe it in words. The squares tend to respond to your body movements, collapsing, and sinking as per requirement. The openness of the grid contributes to the cooling feature of the bedding as it dissipates body heat.
Purple Mattress
To conclude, the Purple mattress, whose name is derived from the color of the companyâs Hyper-Elastic polymer grid which is found in the comfort layer, a material which offers a distinctive combination of stress alleviation and reinforcement
10.Bear- the ideal memory foam mattress
Memory foam mattresses are not typically recommended for stomach sleepers since the material tends to be a tad bit too soft. However, Bear is an exception as it keeps the structure of the bedding in check while providing the features of body contouring and pressure relieving.
You might be wondering how this feat is attained by the mattress. This is possible due to the mixture of the natural sinking of the memory foam with a thick layer of high-density poly foam. Therefore, the vibe of the bed is balanced, ensuring that a medium-firm feel is provided to the stomach sleepers, who can also switch to other sleeping positions with ease. This mattress is particularly suited for athletes since the cover is made from Celliant. This material is suitable for active recovery as per some research.
Bear Mattress
The people who want a sound sleep after the weariness of day; the Bear is the top choice for them. It has Celliant cover with gel adhesive memory foam.
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Some tips for people sleeping in a prone position
There are some measures you can take to reduce the downsides of stomach sleeping.
- It is advisable to stretch in the morning gently. You might wake up with back pain and a stiff neck. Stretching on waking up will ensure that your muscles loosen throughout the day, and you become more flexible. You can opt for routines like downward-facing which would elongate the spine or rotating the head in a circular motion for loosening up your neck.
- Putting a pillow beneath the pelvis can be highly helpful. When you place a pillow beneath the pelvis, the spine remains aligned throughout the night, ensuring that additional pressure is not exerted on it. This will reduce your lower back pain significantly.
- Try to find yourself the best pillow designed for stomach sleepers. There are plenty of options available on the market. It might be a good idea to opt for a customized pillow instead of using any old pillow. This will make sure that you get the necessary support with ease.
The mattresses to be avoided by stomach sleepers
Stomach sleepers should stay away from soft mattresses that do not offer adequate support and tend to sag due to the weight of the torso. Excessive sinking can cause the spine to be thrown out of alignment. It can also aggravate joint and muscle pain.
If you do not want to face issues of discomfort or poor alignment, you might have to avoid the following things, being a stomach sleeper.
Do not use a mattress with a deep pillow top. There is no denying that the outer layer will feel cozy and comfortable. However, it will lead to a painful curvature of the spine and neck. Breathing might also become difficult due to a thick pillow top.
Refrain from buying a mattress made from softer memory foam. Stomach sleepers tend to switch between different sleeping positions during the night. A less firm memory foam is not suited for such sleeping habits.
A hyper-elastic polymer mattress is among the worst mattresses to be used by stomach sleepers. These matters are made with a bouncy material and offer a resilient feel. The polymer is responsive, which makes it easier to change position. However, it might not be the best option for providing pressure relief and firmness needed by stomach sleepers.
