A study was once conducted by the U.K. Sleep Assessment and Advisory Service on the different positions people sleep in. 1,000 people were involved in the study, and it was found that just 7 percent of the test subjects actually slept on their stomach.
The number might be large if you take the entire world’s population, but on a comparative scale, it is still too small.
And if you are one of those, you might already have a set of questions running through your mind. This post will answer those questions.
What Should A Good Mattress For A Stomach Sleeper Have?
Each of us has our own set of requirements when it comes to purchasing a mattress. And if you are a stomach sleeper, these are the factors you can look at.
Support is usually the number one concern for a stomach sleeper. This is because of the sleeping position itself, which could be far from good than any other position. How?
Your mid-section carries a lot of pressure during the day. And when you sleep on your stomach, this area accumulates more pressure. If you don’t take proper care, this can lead to back pain that might last for hours or even days.
An enormous amount of pressure is localized on your body’s mid-section. A mattress that offers adequate support reduces this localized pressure, and you are less likely to develop back pain in the future.
When it comes to offering consistent support, foam mattresses are known to perform an exceptional job. Such mattresses are usually made of responsive and pressure relieving memory foam that conforms to the curves of your body. Even spring or hybrid mattresses would do the job – as far as they have medium firmness, can adjust to the body shape, and offer adequate support.
Generally, it is individuals with a flat tummy that can sleep on their stomach. This results in fewer gaps between the body and the mattress. Hence, the ideal mattress for a stomach sleeper must have medium firmness. On a scale of 1 to 10, 10 being the most firm, the ideal mattress for a stomach sleeper can have firmness that ranges from 5 to 7. This is the appropriate firmness as it keeps your back from arching or becoming too stiff.
There are also certain stomach sleepers who prefer softer mattresses to firmer ones. If you belong to this category, you can go for either of these two mattress types – a mattress made of advanced foam and other materials offering both support and softness, or a mattress that has soft foam and comes with a pillow-top layer.
One major reason most stomach sleepers find their preferred position so uncomfortable is the excessive pressure on their chest. It interferes with their breathing and can strain the heart as well. This is another reason a high-quality memory foam mattress would do the trick way better than an innerspring or a hybrid mattress. As the foam conforms to the body contours, there is no excessive pressure on the chest.
The Best Mattresses For Stomach Sleepers
Following are the different mattresses you can consider if you want to have a restful sleep as a stomach sleeper –
|Centuary Visco Bond||Made of memory foam that conforms to body contours and a rebonded foam base that offers support||Rs, 33,912||BUY|
|King Koil Gravity||High-quality memory foam that conforms to your body and HR foam offers medium-firm support to the body||Rs. 72,917||BUY|
|Sleepwell Spinetic Air||Memory foam for body contouring and Super Bond PU foam that improves firmness and support||Rs. 25,603||BUY|
|ComfyMat||3rd generation memory foam for body contouring and comfort, and HR foam for optimum support and firmness||Rs. 28,499||BUY|
How To Choose A Good Mattress For A Stomach Sleeper With Back Pain?
This can get a little complicated because of two reasons. One, a stomach sleeper naturally exerts more pressure on his back. This might aggravate his condition. And two, it is not possible for a stomach sleeper to change his sleeping position just to avoid or treat a condition. The body is used to sleeping that way for a long time, and it is pretty hard to convince him to sleep in any other position.
So, what is the remedy? How can a stomach sleeper alleviate his condition without having to change the way he sleeps?
Firstly, keep the two basic parameters in mind – proper support and ideal firmness. These solve the problem to a considerable extent. Secondly, don’t use a mattress for too long. No mattress can support your sleeping position for a long time. Once you feel your mattress is starting to give you trouble, take it as a signal to replace it.
Also, keep your sleeping position in mind when you go to purchase a new mattress. Most of us are so bent upon thinking what type of mattress would be comfortable for us that we forget to realize that our sleeping position plays an important role as well. Ask the salesperson if the mattress you have picked would be comfortable for your preferred sleeping position. If it doesn’t, it is no good.
What If You Have A Partner?
A fresh set of challenges arises now. Because comfort is not always about you alone. Oh yes, your personal comfort is obviously of prime importance. But if you have a partner whose sleep needs are completely in contrast to yours, what will you do then?
Worry not – there is a solution. A dual mattress. Certain dual mattresses have a single platform with a provision to fill each side differently. In case there isn’t one such mattress readily available, most mattress companies are more than happy to customize it the way you want it. And yes, a high-quality memory foam mattress can do the trick too – especially when it comes with a technology that prevents motion transfer (movement on one side of the mattress doesn’t disturb the person sleeping on the other side).
Pillows For Stomach Sleepers
You can’t have a peaceful sleep without a good mattress. And you definitely cannot have it without a proper pillow. A pillow is to your neck what a mattress is to your back.
A firm or hard pillow is a big no. It forces you to position your neck unevenly, and you would only wake up with an achy neck. You must use a pillow that is soft and can cradle your head. A memory foam pillow is the best choice as it adjusts to the movement of your head. The pillow must also be breathable and airy, such that you don’t feel suffocated in the middle of the night.
And yes, the thinner the pillow, the better. Your entire body lays flat against the mattress, and hence, it is necessary your neck continues in the same position. Too much of elevation, like we already discussed, introduces new pressure to your neck and spine.
Any Other Factors To Consider?
These are basic to any of kind of mattress you might purchase, but are so obvious that we tend to overlook them many a time –
The longer the warranty, the better it is. Check the warranty period before purchasing a mattress. Ask questions if necessary. Never hesitate.
Don’t believe anything and everything you hear. There are scores of people who are ready to advise and give opinions. But only a few have the right information. Consult the experts, always.
Trial periods and other guarantees
Does the brand allow you to test the mattress for a certain period of time? Does it offer any guarantee? Again, ask questions.
Does Stomach Sleeping Have Any Benefits?
It has one benefit. Stomach sleeping eases snoring. And in some cases, it even eases sleep apnea. But, that is it.
Dear Stomach Sleeper,
The time has come to face the facts.
Sleeping on one’s stomach is considered to be one of the worst sleeping positions. This is because stomach sleeping flattens the natural curvature of the spine, resulting in lower back pain.
According to Dr. Jan Lefkovitz, a New York-based chiropractor, you should never be sleeping on your stomach. You are more likely to turn your neck, and this creates rotation in your spine. Your head is rotated all the way to one side.
But worry not. Like we discussed earlier, if your body is habituated to sleeping on the stomach, it could be hard to sleep in any other position and feel comfortable at the same time. Here is what you can do.
Use a teardrop pillow
As the name suggests, this is a long pillow shaped like a teardrop. It is one of those beautiful tools that makes your life better – by helping you transition into a healthy sleeping position without much fuss.
The pillow angles stomach sleepers off their stomach. It offers the feeling and warmth and support to your stomach, at the same time keeping your spine properly aligned. This way, you can transition into a healthy sleeping position without having to lose the feel of stomach sleeping your body is so accustomed to.
You can buy a teardrop pillow here.
Pillow under your pelvis
The problem with stomach sleeping is excessive strain on your back. But placing a pillow under your pelvis and lower abdomen reduces this strain.
Sleep is important. And equally important is the position you sleep in. Check out what the right mattress is for you – because that’s even more crucial.
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