Brits have been warned that a common sleeping position could be hurting them. Aaron M Fuhrman, Founder and CEO of Sleeplay, a leading sleep therapy destination, explains why ditching the face-down position could transform your sleep quality and overall health.
One of the main issues is disrupted breathing. Fuhrman said that sleeping face down compresses your diaphragm (the muscle responsible for breathing), making it harder to take deep, full breaths throughout the night. “The prone position limits your lung capacity, which can lead to lower oxygen intake while you sleep,” explains Fuhrman. “When your body isn’t getting enough oxygen overnight, it disrupts your sleep quality and leaves you feeling tired even after a full night’s rest.” Another issue is strain on the neck and spine. Being forced to twist your head 90 degrees to one side just to breathe puts constant stress on your cervical spine. “That unnatural angle strains the ligaments and muscles in your neck, leading to stiffness, pain, and inflammation,” says Fuhrman. “Over time, this repeated strain can cause chronic neck problems and tension headaches.” The position also flattens the natural curve of your lower back, putting pressure on your lumbar vertebrae. This misalignment can lead to persistent back pain and potentially worsen existing spinal conditions.
The twisted neck position can pinch and compress nerves, too. When your head is turned to the side for hours, it compresses the nerves running through your neck and shoulders.
This compression can cause numbness, tingling, or pain radiating down your arms and into your hands. Some people wake up with “dead arms” or pins and needles, not realising their sleeping position is the culprit.
Front sleeping can also strain your cardiovascular system, putting unexpected pressure on your chest and heart. By pressing your body weight against your ribcage, you’re making it harder for blood to circulate efficiently.
“Your heart has to work harder when you’re lying on your stomach,” Fuhrman notes. “The restricted chest expansion means your cardiovascular system is under more strain throughout the night, which over time can contribute to elevated blood pressure and increased risk of heart issues, especially if you already have cardiovascular concerns.”
Research shows that up to 17% of people are stomach sleepers, but switching positions can dramatically improve sleep quality and overall health.
Fuhrman recommends back sleeping as the gold standard. “Lying on your back maintains your spine’s natural curve and distributes your weight evenly, minimising pressure on joints and organs.”
Side sleeping is another excellent option, particularly for heart health and reducing snoring. Using a body pillow can provide extra support and help prevent rolling onto your stomach during the night.
“Choosing the right mattress and pillow for your preferred position also makes a huge difference,” adds Fuhrman. “Proper support helps maintain healthy alignment throughout the night.”
This story originally appeared on Express.co.uk
