Material is necessary for adequate support, says Dr. “We’re pretty well-equipped to deal with some of these things so we can analyze it across the spectrum of your sleep.” “If you are finding difficulty getting good sleep hygiene and you do feel it’s positional, or muscular, or posture related, really good time to get a quick evaluation like with a physical therapist,” Dr. So consider adjusting firmness if you find yourself waking up with an unnecessary strain.īut while levels of firmness are recommended, it largely depends on the individual for what might work best for them. Raj Dasgupta, an assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California and spokesperson for the American Academy of Sleep Medicine. “Waking up with aches or pains can mean you slept in an uncomfortable position that put unnecessary strain on your neck or back, and you can try adjusting your sleeping position or pillows,” says Dr.

“That type of experience tends to make the sleeper feel like their chin or their face is being pushed up towards the sky.” While a fluffier or taller pillow could have visual appeal, it is important to look for a pillow that doesn’t sit too high off the bed and won’t hyperextend your neck while you sleep.Ī soft to medium pillow in firmness allows the pillow to contour to the shape of your neck, making for a more supportive and comfortable sleeping experience. “Thickness and firmness will only allow the pillow to collapse so much,” he adds. Sleeping on an adjustable bed that allows you to customize your optimum sleep position is also advisable. Ben Fung, a physical therapist and spokesperson for the American Physical Therapy Association. “You want to try sleeping – regardless if you are a stomach sleeper, side sleeper, back sleeper, pillow or no pillow sleeper – you want to sleep in a position of comfort and in a position where your spinal joints aren’t exaggerated,” says Dr. What to Look for in a Pillow for Stomach Sleepers HeightĪs a stomach sleeper, you don’t want your head too far off the mattress because it puts more strain on your neck, which can then have an added negative effect on your back. Both are the ideal thinness for maximum comfort, but manage to provide ample support so that your spine is in better alignment. Here are the best pillows for stomach sleepers on the market.īoth the AmeriSleep Dual Comfort Pillow ( view at Amerisleep) and Ultra Slim Gel Memory Foam Pillow For Stomach Sleepers ( view at Amazon) pay extra attention to your neck area, which is what you need as a stomach sleeper. You want to select a thinner pillow that still provides adequate support to keep the spine aligned. Look for a material that will contour to the natural shape of the neck like memory foam or down. We researched dozens of pillows and evaluated them based on their reviews, shipping speed, cooling capabilities, price, firmness level, and return policies.

When shopping for a specialized pillow, Banks recommends choosing a soft to medium pillow with some give so the head is not tilted in an uncomfortable position all night. “As a result, this can put tension on the nerves leading to numbness, tingling, and pain.”Īccording to Banks, specialized pillows ensure that the spine is aligned and can prevent future problems such as neck pain, headaches, and more. “Laying in the prone position while sleeping requires the head to be turned to one side and extended backwards for prolonged periods of time,” she explains. While sleeping on your stomach can reduce snoring and diminish sleep apnea, there are some downsides, such as muscle strain and spine misalignment, says Lindsay Banks, DC, CEO and founder of Healthy Motives 365.

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