The Ultimate Guide to Tummy Sleepers and How to Choose the Best Pillow for Your Needs

The Ultimate Guide to Tummy Sleepers and How to Choose the Best Pillow for Your Needs


Sleeping is one of the most personal experiences an individual can get. Some people lay flat on their backs others choose to visit the land of dreams on their sides. In contrast, the rest finds comfort laying on their tummy. If you're part of the latter, then this one's for you.

Everyone has their own unique sleeping habits and positions, that they prefer. In this article, we are going to look at stomach sleepers.

But what is a stomach sleeper anyway? Do you need a specific pillow for stomach sleeping? Here's your ultimate guide for tummy sleepers.

What is a Tummy Sleeper, and How Does it Work?

You're part of the minority of the adult population if you're fond of sleeping on your stomach. A home décor company conducted a survey a couple of years ago and found compelling facts. The figure suggests that only 16% of adults sleep on their tummies.

This sleeping position is also often referred to as the prone posture, where an individual lies on their tummy and chest. Also, your face and the whole body are touching the sleeping surface distributing all the weight down.

A tummy sleeper can vary their sleeping position during their rest time many times and each comes with its own sets of benefits and drawbacks. Let's look at them and understand the effects these positions have on your body.

  • The Freefall - Stomach sleepers that sleep with their hands wrapping their pillow and their head turned to the side are usually described as being in a freefall prone position. Your body, especially your spine and neck area, would appreciate it if you add a thin pillow to hold up your head. This ensures the bones on your neck aren't too curved during your long hours of rest. Opting for no pillow support can sometimes do the trick as long as you don't feel any discomfort. 
  • The Skydiver - The skydiver prone position is usually defined with one leg up while one of the arms is wrapped under your pillow. While it is said that those that sleep in this position have a carefree and adventurous personality, it isn't necessarily the best position to aid restful sleep and this posture may cause discomfort to your spine. To minimize that risk, you can place a thin pillow right under your pelvis that acts as added support. This ensures your spine is in a more neutral position.
  • The Running Man - Sleeping on your stomach with a similar stance to when you're running is another common variation for a tummy sleeper. One of the arms is usually located at the side of your body, while the other is up as if you're running. One of the legs follows similar patterns, with one leg up while the other is squared up. For a better position during bedtime, make sure to keep your hips and legs as straight as possible at all times. Adding a small pillow that supports your forehead and holding your head in a face-down position would also help. 

Sleeping on your stomach helps ease certain sleeping conditions such as sleep apnea. It also reduces that annoying snores during bedtime. This position offers its own merits, but there are also cons to consider like everything else. 

Fortunately, some things can help minimize the setbacks if you're one of the people who fall under the category of a stomach sleeper. A tummy pillow and mattress designed for stomach sleepers improves the overall mechanics of your sleeping position.

Whether you are a stomach, side, or back sleeper, Hush has the perfect sleep essentials that would make your good night's sleep a better one. 

Tummy, Back and Side Sleeper

If you're like most people, you probably sleep on your side, stomach, or back. Depending on the sleeping style you sleep they can all interfere with a restful night's sleep. Let's take a brief look at each sleep position.

Back Sleepers

Sleeping on your stomach might make you susceptible to lower back pain. Sleeping in this position may also directly affect an individual's snoring and sleep apnea issues. Women in the latter part of their pregnancies should also avoid lying on their backs at night and opt for other sleeping positions.

Side Sleepers

This is perhaps the most common sleep posture by far. Side sleepers usually rest the sides of their head on a soft and fluffy pillow at night. It shows a lot of upsides, and the only apparent downside it shows is the potential premature aging of their bodies, such as the skin. Wrinkles may form caused by putting extra pressure on your face against your pillow. However, we can't deny all the positive effects sleeping on our sides brings to the table.

Stomach Sleepers

Stomach sleeping is one of the least common sleep positions. Many experts suggest that sleeping on your stomach might cause shoulder pain, as well as muscle tension on your shoulders and neck.

However, sleeping on your stomach might help you manage your acid reflux, which is one of the good traits of this sleeping posture.

Is it Bad to Sleep on My Belly?

This is still a hot topic for experts but sleeping on your stomach isn't technically bad for your body. Some people find this sleeping posture as their most comfortable option. However, some individuals link this posture to neck pain and backache. 

Gravity is one of the major culprits when it comes to posture issues. One wrong body position may have a significant effect on your body functions. The extra weight of your body may influence your sleeping position and may interfere with your body's structural alignment.

A quality mattress and a specialized body pillow for stomach sleepers can do wonders for promoting better sleep and ensuring you wake up refreshed and pain-free.

Sleeping Essentials That Will Help You Get the Most Out of Your Sleep

Sleeping on your tummy may affect your spine and neck in the long run and it may also lead to shoulder pain. Breaking an old sleeping habit can be challenging for most people. That's why options are available that provide necessary support and comfort, specially made for tummy sleepers. 


There are all kinds of pillows out there, and choosing one can be a daunting experience. With that in mind, here are the things you should consider when buying a tummy sleeper to get the most out of your sleep. 

  • Pricing
  • Materials and Construction
  • Quality

Pricing - Many people always look at the price tag and the value they'll get when they buy products. That's also one of the most significant considerations people consider when choosing the right pillow for their tummy. 

There are decent pillow options with a price range under $50, but the top-rated tummy sleeper pillows within the $100-mark are usually considered a good deal. 

Materials and Construction - Pillow materials play a huge role in improving your sleep. Look for breathable fabrics mixed with a comfortable yet supportive foam. This is essential, especially if you're sleeping on your stomach.

There are also pillows that feature hypoallergenic and organic fibers that provide soft and reliable protection for sensitive skin. 

Quality - Quality is the hallmark of excellence, and that applies when it comes to pillows. A high-quality pillow for a stomach sleeper is worth paying that little bit more for if you want the best results.

If you're looking for the perfect choice of pillow for belly sleepers, then check out the perfect pillow for you. 


A tummy sleeper can also consider getting a specialized mattress that's specifically made to help stomach sleepers enjoy a more comfortable sleep.

A medium-firm to firm mattress is the ideal choice for a tummy sleeper. It offers extra support to your body while keeping your stomach and chest area from sinking. a hybrid mattress is another popular option for people with this sleeping posture.

Another strong candidate is an innerspring mattress. The firmness provides superb support without compromising comfort. Memory foam mattresses can also be a viable option as long as it works together with another layer that gives extra support to your body. You should target a mattress with a firmness level of 5 or above to provide you with maximum comfort while in a prone sleep position. 

Why You Should Consider Buying a Tummy Sleeper Pillow

Sleeping on your stomach might be your most comfortable sleeping posture, but it doesn't mean it wouldn't affect your body in the long run. Experts suggest that sleeping in a prone position might cause neck and back pain. 

There might be a possible toll on your body over a period of time with poor sleep. However, sleeping essentials such as a specialized pillow might lighten those drawbacks without compromising your desired sleeping position. 

Some people might opt for slowly changing and adapting to another sleeping posture. However, we all know that habits are hard to break. If you don't want to sacrifice your preferred sleep position, then it might be the right time to consider getting yourself a stomach sleeper pillow. 

Helpful Tips for Tummy Sleepers

With the potential risk of back, neck, and shoulder pain, sleeping flat on your tummy might not be the most ideal for your body. However, a lack of quality sleep might produce even more significant issues not only to your body but overall health. 

With that in mind, here are helpful tips for all tummy sleepers out there.

  • Keep Both Legs Flat and Straight As Possible
  • Shift Positions
  • Add a Pillow

Keep Both Legs Flat and Straight As Possible

Switching to another sleeping posture on a snap is really hard to do, especially if your body is already accustomed to laying flat on your tummy. If that's the case, make sure to keep both of your legs as balanced as possible. This eliminates the risk of twisting your spine while you are deep in sleep.

Shift Sleeping Positions

Sleeping without changing your posture during long slumbers might not be suitable for your body. This may cause issues such as back pain and other forms of discomfort. Whenever possible, train your body to shift positions during those instances. A neutral position would free up any pressures building up while you're in a stationary sleeping position. This also opens up different posture options for your body. 

Add a Pillow

Unlike people who sleep at their sides and backs, stomach sleepers may prefer not to use a pillow at night. However, experts recommend adding extra padding or a specialized cushion under your pelvis. Doing so ensures your backbone isn't compromised during your long hours of sleep. 

Adding a pillow on your forehead and ensuring you're facing down is also a healthy practice for keeping your neck, shoulder, and upper back area free from any pressure buildup. Just make sure you got the appropriate pillow for the job. For instance, a memory foam pillow is not always the best choice.


Investing in good sleeping essentials such as mattresses and pillows for tummy sleepers might be your best move to get quality sleep at night. It helps relieve stress and pressure on your neck, back and shoulders and provides comfort to your body while resting. 

Are you a stomach sleeper? Hush offers a wide range of quality sleeping necessities at a fair and competitive price. Click here to learn more about our pillows, and mattresses.