Brad, Owner, 40+ years of experience: "We have been helping Brantford families sleep better since 1997. Every customer gets personal attention, honest advice, and the kind of follow-up service you just do not get from big box stores."
You know stomach sleeping is bad for you. You have heard it from your chiropractor, your physiotherapist, and probably from an article just like this one. But knowing and doing are different things. You have slept on your stomach for years, maybe decades. Rolling onto your front feels like home. Sleeping on your side or back feels wrong. The good news is that you can retrain your sleep position. The bad news is that it takes a few uncomfortable weeks.
In This Guide
Reading Time: 5 minutes
Why Stomach Sleeping Causes Problems
Stomach sleeping forces your neck into a rotated position for hours. Try this: turn your head 90 degrees to the left and hold it there. After 30 seconds, your neck starts to ache. Now imagine holding that position for 7 hours. That is what stomach sleeping does every night.
Beyond the neck, stomach sleeping flattens the natural curve of your lower back. Your lumbar spine was designed to maintain a gentle forward curve. When you lie face down, gravity pushes your abdomen into the mattress and extends your spine backward. Over months and years, this contributes to lower back pain, stiffness, and disc issues.
It also compresses nerves in the arms and shoulders. Stomach sleepers frequently wake up with numb hands or tingling in the arms because they sleep with their arms under their head or pillow, compressing the brachial plexus.
Transition Strategies
Week-by-Week Transition Plan
Week 1-2: Start by falling asleep on your side with a body pillow. Hug the pillow and place it between your knees. The pillow gives your arms something to hold (replacing the under-pillow position) and prevents you from rolling fully onto your stomach. You will likely still wake up on your stomach some mornings. That is normal.
Week 2-3: Add a deterrent. The tennis ball technique works: sew or tape a tennis ball to the chest area of a snug t-shirt. When you roll onto your stomach, the discomfort wakes you just enough to roll back. Alternatively, place a firm pillow against your chest. Some people use a small backpack worn on the front.
Week 3-4: By now, side sleeping should feel more natural. Remove the tennis ball and rely on the body pillow. Your body is learning a new default. Continue for another week to solidify the habit.
If side sleeping simply does not work for you, back sleeping is the other alternative. Place a pillow under your knees to support the natural lumbar curve. Some stomach sleepers find the transition to back sleeping easier because they feel less "trapped" than with side sleeping. However, back sleeping is not recommended if you snore or have sleep apnea.
The Halfway Position
If full side sleeping feels too different, try the "three-quarter prone" position: mostly on your stomach but with one leg drawn up and a pillow under that hip, rotating your body about 45 degrees. This reduces neck rotation and lumbar extension compared to full stomach sleeping while still feeling somewhat familiar. It is a useful intermediate step for people who cannot go straight to side sleeping. Over a few more weeks, gradually increase the rotation until you are fully on your side.
8 min read
Your Mattress and Position Change
Here is something most articles about quitting stomach sleeping miss: your mattress was probably chosen (or has settled into) a firmness that suits stomach sleeping. Stomach sleepers generally do well on firm mattresses because firm surfaces prevent the hips from sinking. But that same firm mattress is uncomfortable for side sleeping because it does not cushion the shoulder and hip.
If you switch to side sleeping on a mattress that is too firm, your shoulder and hip will ache, and you will unconsciously roll back to your stomach for relief. The position change fails not because of habit but because of discomfort.
A mattress with individually wrapped coils handles this transition well because each coil responds independently. When you sleep on your side, the coils under your shoulder and hip compress more to cushion the pressure, while the coils along your waist maintain support. Our Restonic ComfortCare Queen at $1,619 with 1,222 individually wrapped coils is a practical choice. For those who want options, the Revive Reflections flippable at $2,395 lets you try a firmer side (if you are still partially stomach sleeping) and a plush side (once you have fully transitioned to side sleeping).
A Common Showroom Conversation
Brad hears this at our Brantford showroom regularly: "I am a stomach sleeper and my physiotherapist told me to stop." The first question Brad asks is about their current mattress firmness. Almost always, it is firm. The second question: have they tried side sleeping on something softer? Usually they have not. Sometimes the mattress is the barrier, not the habit. Come to 441 1/2 West Street and test the difference. Lie on your side for 10 minutes on a medium-plush pocket coil mattress. If your shoulder and hip feel supported instead of crushed, the position change becomes dramatically easier.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Frequently Asked Questions
How long does it take to stop stomach sleeping?
Most people can retrain their sleep position in 2 to 4 weeks with consistent effort. Using a body pillow and deterrent (tennis ball technique) speeds the process. Some people adjust in a week. Others take 6 weeks. Patience and a comfortable alternative position are key.
Is stomach sleeping really that bad?
For most people, yes. It forces prolonged neck rotation, flattens the lumbar curve, and can compress arm nerves. If you stomach sleep and have no pain, you may be young enough that your body tolerates it. But the strain accumulates over years. Transitioning to side sleeping before problems develop is easier than transitioning after chronic pain sets in.
What mattress firmness is best after switching from stomach to side sleeping?
Medium to medium-plush. Side sleeping puts concentrated pressure on the shoulder and hip, which need cushioning. The firm mattress you used for stomach sleeping is likely too hard for comfortable side sleeping. A mattress with pocket coils adapts to side-sleeping pressure points while maintaining core support.
Can a pillow help me stop stomach sleeping?
Yes. A body pillow gives your arms something to hold and prevents full rotation onto your stomach. A pillow between the knees keeps hips aligned during side sleeping. Some people place a pillow against their chest as a physical barrier. The right pillow setup makes the new position feel secure rather than exposed.
Should I change my mattress when changing sleep positions?
Possibly. If your current mattress was chosen for stomach sleeping (typically firm), it may be uncomfortable for side sleeping. Test your new position on your existing mattress first. If you cannot maintain side sleeping because of shoulder or hip pressure, a softer mattress will help. Visit us at 441 1/2 West Street in Brantford to test options. Call (519) 770-0001 for hours.
Visit Our Brantford Showroom
Mattress Miracle
441 1/2 West Street, Brantford, ON N3R 3V9
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4
Changing your sleep position is hard enough without fighting your mattress. Dorothy and Talia can help you find the right firmness for your new side-sleeping life. Bring your body pillow if you want to test the full setup. White glove delivery throughout Southern Ontario.
Visit Our Brantford Showroom
We are located at 441½ West Street in downtown Brantford. Free parking available. Our team does not work on commission, so you get honest advice based on your needs.
Mattress Miracle , 441½ West Street, Brantford, ON · (519) 770-0001
Hours: Monday–Wednesday 10am–6pm, Thursday–Friday 10am–7pm, Saturday 10am–5pm, Sunday 12pm–4pm.