Many individuals favor resting face down without knowing the possible drawbacks it brings to their body. Aaron M. Fuhrman, founder and director of Sleeplay, has highlighted how this widespread habit can interfere with breathing and lead to restless nights. The pressure placed directly on the diaphragm restricts full lung expansion during sleep. As a result, the body receives less oxygen, which often leaves people feeling exhausted the next day despite getting enough hours of rest.
Fuhrman explains that turning the head to one side for hours creates ongoing stress on the neck muscles and cervical spine. This unnatural twist frequently causes morning stiffness, soreness, and even inflammation over time. Many who experience tension headaches or chronic neck discomfort may not realize their preferred posture is a contributing factor. Repeated strain in this area can eventually lead to long-term issues that affect daily comfort and mobility.
The same position also disrupts the natural curve of the spine, particularly in the lower back region. When lying flat on the stomach, the spine loses its normal alignment, increasing pressure on the lumbar area. This added stress commonly triggers persistent back pain or aggravates existing spinal conditions. Some people notice numbness or tingling in their arms upon waking, stemming from compressed nerves in the twisted neck and shoulder zone.
Chest expansion becomes limited as well, which can make breathing feel more labored throughout the night. Fuhrman notes that the heart and lungs rely on unrestricted movement of the rib cage to maintain steady rhythms. For anyone with cardiovascular concerns, this restriction might create extra challenges and warrant a discussion with a healthcare provider. “The heart and lungs work in a system that depends on the free expansion of the chest. If chest expansion is restricted all night, the body may have a harder time maintaining an optimal rhythm and comfortable breathing,” he states.
Approximately 17 percent of adults regularly sleep on their stomachs, yet shifting away from this habit often brings noticeable improvements. Experts generally recommend lying on the back as an ideal alternative because it preserves the spine’s natural curvature and distributes body weight evenly. This reduces unnecessary pressure on joints and promotes better overall alignment. Placing a pillow under the knees while on the back can further enhance comfort and support.
Side sleeping offers another strong option, especially for those prone to snoring or mild breathing interruptions. Hugging a full-body pillow helps maintain the new posture and prevents rolling back onto the stomach unconsciously. Choosing a mattress and pillow that suit the selected position plays a key role in staying comfortable all night. Proper support keeps the spine neutral and minimizes the chance of waking up sore.
“Sleeping on the stomach can limit lung capacity and lead to the body receiving less oxygen. When you don’t get enough oxygen at night, sleep can be of poorer quality, and you may feel tired in the morning, even after a full night’s sleep,” Fuhrman warns. He also points out that the constant head turn strains neck muscles, potentially sparking inflammation and ongoing discomfort. Over years, these small nightly stresses accumulate into bigger problems that affect energy and well-being.
“This unnatural position strains the neck muscles, which can lead to stiffness, pain, and inflammation,” he adds. The flattened spinal curve meanwhile invites lower back strain that many people mistakenly attribute to daytime activities alone. Switching positions gradually, perhaps with the help of supportive bedding, allows the body to adjust without disruption.
Sleep researchers categorize main resting postures into three primary types. The supine or back position supports neutral spine alignment and even weight distribution, making it a frequent recommendation from health professionals. Lateral or side sleeping remains the most popular choice worldwide, favored by the majority of adults for its comfort and ability to reduce certain respiratory issues. The prone or stomach position, while offering a sense of security to some, is generally considered the least beneficial due to the alignment and breathing challenges it creates. Variations such as the fetal curl on the side provide additional options that combine comfort with healthier mechanics.
Which sleeping position do you use most often, and have you noticed any related aches or fatigue—share your experiences in the comments.
