Stomach Sleepers
Often labeled the least ergonomic position, stomach sleeping flattens the spine and strains the neck. On the plus side, it may reduce snoring.
Mattress Type: Choose a firm mattress to prevent the hips from sinking.
Pillow Use: Use a thin pillow to keep the head level. For better spinal support, slip a small memory foam pillow under the hips.
Other Bedroom Factors That Matter
Your mattress and pillows do the heavy lifting for spinal alignment, but the rest of your sleep space plays an important role:
Lighting: Use dim lighting and blackout curtains to block outside light.
Temperature: Keep the room cool—60–70°F is ideal for most sleepers.
Sound: Try earplugs or white noise machines to mask disruptions.
The Bottom Line
By choosing the right body position, mattress, and pillows to your body’s needs, you can reduce pain, protect your spine, and achieve deeper, more restorative sleep. Pair these adjustments with a calming bedroom environment, and you’ll set yourself up to wake up energized and ready for the day.
