Sleeping on one’s stomach may be about as common as it is maligned: According to a nationwide survey by The Better Sleep Council, 17% of respondents prefer lying on their stomachs to fall asleep. Yet 26% of respondents deemed it the “worst” sleeping position of all.
Popular misperception of stomach sleeping may help explain why targeted products for face-down sleepers can sometimes feel so scarce, overshadowed by offerings for side and back sleepers — despite the position’s relative popularity.
For example, the archetypical commercial pillow is thick and fluffy, mirroring the kind of cloud-like cushion depicted in storybooks. Yet this is simply not the kind of pillow stomach sleepers should be using.
“The best pillow for stomach sleeping should be soft and fairly thin to maintain proper spinal alignment ... You want to avoid a pillow that is too thick and causes strain,” explained Dr. Fariha Abbasi-Feinberg. Abbasi-Feinberg is a sleep medicine physician and neurologist who serves as a board member for the American Academy of Sleep Medicine and the Medical Director of Sleep Medicine at Florida-based Millennium Physician Group.
Thin pillows are beneficial for stomach sleeping since they help promote neutral spine alignment — especially important since improper spinal alignment can cause issues like neck and back strain.
And while you may have heard the benefits of side and back sleeping being touted, “The best sleep position really is a personal preference,” Abbasi-Feinberg noted.
That’s because none of us are truly wedded to a given sleeping position, even if we usually start off sleeping in a specific position. “Almost always, we move through various different positions as we sleep, even if we’re not aware of it,” explained Dr. Jade Wu, a behavioral sleep medicine psychologist and sleep expert for Mattress Firm. “So there’s no need to … only cater to the ‘stomach sleeper’ in you.”
Plus, for folks with certain physical or medical conditions — such as pregnancy, arthritis or gastroesophageal reflux — your sleeping preference may depend on the location of painful or sensitive areas, Abbasi-Feinberg added.
Still, it’s important to look out for issues that can come up while resting on your stomach. “Sometimes being a stomach sleeper can put pressure on the airway,” said Wu, who suggested watching out for snoring or sleep apneas. (Sleep apnea can also worsen during back sleeping.)
If you prefer getting comfortable on your stomach, there are types of pillows that may serve you best. Read on for the features and styles these experts recommend seeking out, along with product recommendations from HuffPost.
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A thin, gently supportive pillow like this one, which may be the thinnest you'll find
In addition to emphasizing the importance of thin, soft pillows, Abbasi-Feinberg added that "flexible materials would also be helpful to provide gentle support."
Based on this recommendation, we think the Bluewave extra-slim pillow is another great option for stomach sleepers.
It's available in four low-loft heights, with its lowest version an impressively slim 1.75 inches. The brand promises it's the thinnest pillow on the market, and our research backs the claim up. That bodes well for stomach sleepers, who are best suited to flatter pillows yet can still benefit from a slightly elevated profile to support breathing.
The Bluewave model is also made with cooling gel memory foam for soft support that'll help wick away sweat and heat.
A low-loft pillow, like this one from Blissbury
"Stomach sleepers do best with lower loft pillows because they won’t strain the neck during sleep," explained Wu. "They need to look for pillows that help promote neutral spine alignment."
Low loft pillows are typically three inches or less in thickness.
Based on Wu's advice, we selected the Blissbury stomach sleeping pillow. One of the rare options designed specifically for belly sleepers, it's 2.6 inches thick, so it won't strain your neck, and is made with ventilated memory foam to provide gentle yet slim support.
Plus, hot sleepers can grab it in a cooling version with heat-dissipating, Oeko-Tex certified fabric and gel-infused memory foam.
A full body pillow for increased support
"Using a full body pillow can make it easier to sleep on [the] stomach [or] side and provide some extra support to relieve pressure on the lower back," wrote Abbasi-Feinberg.
Based on Abbasi-Feinberg's advice, we selected this popular full body pillow. It's beloved, with over 5,000 5-star ratings, and comes with either a velvet or cooling cover. The pillow is uniquely shaped to combine two shapes and provide flexible support.
A customizable pillow with removable inner layers
For folks who appreciate a little more versatility, we think this adjustable Three Goose pillow is a solid choice. It includes three inserts filled completely with goose feathers that you can add or remove depending on how much pillow thickness you need on a given night. That makes it ideal for switching between side, stomach and back sleeping.
The trio of inner pillows are encased within a soft, polyester fiber-filled outer pillowcase. You can grab it in two sizes, several styles and in packs of one or two.
A bendy body pillow for gentle wraparound support
We think this floppy body pillow from Buffy is another great option for stomach sleepers. It's designed to provide full body support while being flexible enough to literally tie into a knot, so stomach sleepers can adjust it to exactly their preference.
Each pillow recycles about 55 plastic bottles, and it comes with a soft eucalyptus lyocell cover that's designed to get softer with each wash.
A spine-aligning under the hip pillow
"A small pillow under the hips ... can also help align the spine" while stomach sleeping, noted Abbasi-Feinberg. (Side sleepers can also try using a small pillow in between the knees.)
Based on Abbasi-Feinberg's suggestion, we chose this lumbar support memory foam pillow, which measures just 5.5 centimeters high. It's designed to promote proper spine alignment during sleep when propped under the waist, and although popular with back sleepers (as shown in the photos) reviewers call it great for stomach sleeping.
Promising review: "I have been using this pillow since the day it was delivered. I suffer from lower back pain & sciatica. This pillow helps to alleviate some of the pressure off of my lowered back. It’s comfortable. I use it to sleep on my back, side, & stomach. Sometimes I place it under my hips to relieve pressure.
When I travel, I pack lighter so that I can take my pillow. It was the best money I’ve spent that provided an immediate result." — Jadon