While supine sleeping may be the only way to fall asleep, it is not a recommended sleep position. In fact, many experts advise against sleeping on one's stomach because it has significant drawbacks. But why is prone sleeping so bad and is there a solution to this?

Choosing the best mattress for your sleeping position can make a huge difference in your sleep posture, but there are other ways to reduce the negative effects of prone sleeping.

So we spoke with James Reinhart, a sleep posture expert at Levitex, and Teresa Schnaubach, a psychologist and sleep specialist at Emma Sleep, about the effects of prone sleeping and how to stop. The two also share tips for sleeping safely on your stomach until you are ready to make the transition.

Depressed sleeping is relatively rare, with studies showing that only about 16% of adults sleep on their stomachs. However, if you are in the minority who sleeps on your stomach, you may be suffering from the negative effects of your preferred sleeping style. There are three major drawbacks to prone sleeping:

Both Schnorback and Reinhardt agree that the biggest drawback to prone sleeping is poor neck and spine alignment, which leads to pain and tingling. Reinhardt explains, "When you sleep on your stomach, the distance between your spine and the mattress causes gravity to throw off the natural curve of your spine, leading to pain below the knees, in the hips, and in the back."

"You also have to turn and twist your head. Generally, there is a preference to turn the head to the right or to the left," Reinhardt continues.

"Always extend the left side of the neck and shorten the right side.

According to Schnorbach, the forced angle of the neck when sleeping on the stomach puts pressure on the spine, which can cause problems in other parts of the body. Schnorbach says, "The forced angle of the neck when sleeping on the belly results in compression of the spine, which places musculoskeletal strain on muscles and joints throughout the body, which can lead to problems in other parts of the body.

A second side effect of lying on one's stomach. Inhibition of blood flow. Reinhardt warns, "Sleeping on your stomach restricts blood flow in the body, so you wake up with pins and needles, dead arms, and tingly fingers."

Schnorbach adds that prone sleeping "interferes with blood flow, affects sleep quality, and leaves you more fatigued."

Both Snowbach and Reinhardt recommend that stomach sleepers sleep in one of two positions instead: back or stomach. While Schnorbach recommends lying on one's back because it is considered the healthiest position, Reinhardt recommends moving to the side. Reinhardt recommends moving to the side because "lying on your side is a 90-degree change, not a 180-degree change, so it's easier to transition from prone."

Regardless of which position you choose, Schnorback and Reinhardt say it is important to remember that switching sleep styles is fully possible. Here are a few ways to train yourself to stop sleeping on your stomach.

If you always find it easier to sleep facing forward, you will not magically start sleeping on your back or side after just one night. So don't get frustrated if you can't sleep on your side all night. In fact, Reinhardt says it can take a week or two to fully turn over.

"Try turning over for 30 minutes a night," he suggests.

If you struggle to maintain a particular sleeping position, both Reinhardt and Schnorback recommend using a spare pillow to help you maintain the correct posture as you adjust to your new sleeping style.

"For example, you can line up a couple of large pillows behind your back while sleeping on your side to keep you from tossing and turning," says Schnorback. 'After a few weeks of this, sleeping on your side will become a habit.' When sleeping on your back, place a pillow under your knees to support the natural curve of your spine and back."

Reinhardt also recommends placing a pillow between the knees and ankles when sleeping on the side so that the body is naturally aligned.

If you are going to sleep in a new position, you need a setup that is appropriate for your sleeping style. There are many mattresses and pillows that are suitable for specific types of sleep. And with the best mattress toppers, you can get a more comfortable, more supportive sleep without having to buy a new mattress. With a new support system in place, you may be able to sleep longer.

"For example, if you sleep on your back, you need a thin pillow to support your head, but not so thin that your head falls back.

"It needs to be firm enough to relieve pressure and be comfortable enough to lie on for long periods of time, but not so firm that your body doesn't sink into it."

Sleeping in an uncomfortable position is a big challenge and can lead to days of sleepless nights. If you have tried switching from supine to back or side sleeping but find it too uncomfortable, the following tips can help reduce the side effects of supine sleeping:

If you sleep on your back, use a pillow with less loft. According to Reinhardt, except for people with certain health conditions, depression sleepers may ditch the pillow altogether.

"Sleeping on a pillow makes [neck alignment] even worse because the neck is hyperextended and pushed up. So if you insist on sleeping in this position, the first thing to do is to not sleep on the pillow. 14]

The best mattresses this year are designed to keep your spine and neck aligned, even when you sleep on your stomach." Schnorback recommends a supportive mattress that doesn't allow the lower back to sink into the bed. Choose a firmer mattress, she says, "so that your hips and shoulders are in alignment."

As you already know, prone sleeping is bad for neck and spine alignment. But the good news is that gentle exercise can prevent these pains.

"If you must sleep facing forward," says Schnorback, "I recommend stretching to avoid joint pain, tension, and muscle damage.