A common sleeping position may be causing harm to many Brits, according to a recent warning. Aaron M Fuhrman, the Founder and CEO of Sleeplay, a prominent name in sleep therapy, shares insights on how abandoning the face-down sleep position can significantly improve sleep quality and overall health.

One of the primary concerns with sleeping face down is its impact on breathing. Fuhrman points out that this position compresses the diaphragm, which is essential for breathing, thus hindering deep and full breaths during sleep. “The prone position restricts lung capacity, leading to reduced oxygen intake while you sleep,” he explains. “Insufficient oxygen overnight disrupts sleep quality, often leaving you fatigued despite a full night’s rest.” Furthermore, this position can exert a strain on the neck and spine. The necessity to twist your head 90 degrees to breathe exerts continuous stress on the cervical spine. Fuhrman elaborates, “This unnatural angle strains neck ligaments and muscles, causing stiffness, pain, and inflammation. Over time, such repeated strain can result in chronic neck issues and tension headaches.” Additionally, this sleeping posture flattens the natural curve of the lower back, pressuring the lumbar vertebrae, which may lead to lasting back pain and potentially exacerbate existing spinal conditions.

Moreover, the twisted neck position can pinch and compress nerves. When your head remains turned to the side for prolonged periods, it compresses the nerves in the neck and shoulders. This compression can lead to numbness, tingling, or pain that radiates down the arms and into the hands. Many individuals experience “dead arms” or pins and needles upon waking, unaware that their sleeping position might be the cause.

Sleeping on the stomach can also impose stress on the cardiovascular system by placing undue pressure on the chest and heart. When body weight presses against the ribcage, efficient blood circulation is hindered. “Your heart must work harder when you sleep on your stomach,” Fuhrman notes. “Restricted chest expansion strains the cardiovascular system throughout the night, potentially contributing to elevated blood pressure and heightened risk of heart issues, particularly for those with existing cardiovascular concerns.”

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.”