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Shop NowWe test pillows against the same set of strict standards that we use for other pillow types, but we pay close attention to several factors that set different pillows apart. In addition to firmness, conforming, and ease of cleaning, we also measure breathability. Many sleepers choose specific materials for their cool feel. To determine how well a pillow regulates temperature, we use thermal sensors that measure heat retention and we try them ourselves too, taking notes on how warm or cool we think a pillow feels after use.
Sleeping on the stomach is the least common position, with most sleepers spending less than 10% of their sleeping hours on their stomachs. People who sleep on their stomachs lie chest down on the mattress. Their face typically lies on the pillow or to the side with their ear touching it.
Stomach sleeping causes the sleeper’s midsection to sink deeper into the mattress, often resulting in an arched back, raised upper body, and spinal misalignment. An excessively thick or firm pillow can exacerbate the issue by forcing the head up, putting pressure on the neck.
We generally recommend that stomach sleepers choose a firm mattress and a soft, low-loft pillow to avoid adverse effects. This combination helps ensure your torso does not compress into the mattress and your head remains better aligned with your spine.
Our sleep experts usually advise against stomach sleeping due to its potential drawbacks. Stomach sleepers typically awake with more pain than side or back sleepers resulting from spinal misalignment and back strain. Although this position is uncomfortable for most, some may prefer it and feel no discomfort. Sleeping on your stomach can also reduce snoring and sleep apnea symptoms.
I’m a combination sleeper and I spend a fair amount of time sleeping on my stomach. When I do, I like a low-loft pillow that doesn’t make my head curve up at an uncomfortable angle to reach it.
Every sleep position requires the right pillow to achieve spinal alignment, proper support, and comfort. Stomach sleepers generally require pillows with low lofts, soft to medium firmness levels, and compressible fill to align the head, neck, shoulders, and back.
Many types of pillows are available, but some are better for stomach sleepers than others. Pillows filled with compressible, soft material are typically well suited for stomach sleepers because of their moldability. The best materials for stomach sleepers include down, down alternative, memory foam, and latex.
Down pillows contain feathers from the underbelly of waterfowl, such as ducks or geese. The fluffy fill compresses easily, meaning sleepers can squeeze the pillow to form a lower loft and keep the head and back in line. Although down is ideal for many stomach sleepers, it tends to be expensive.
Down alternative pillows have a similar feel to down at a lower price. They also do not use animal products, making them hypoallergenic. Instead, they consist of synthetic material, such as polyester fibers, that mimics down. Down alternative pillows are also compressible, which is ideal for stomach sleepers.
Memory foam pillows contain either a solid foam core or shredded pieces of memory foam. A solid foam core is generally firmer and less moldable, so we recommend only lower-loft options for stomach sleepers. Shredded memory foam pillows are more compressible, making them well suited to stomach sleeping.
Latex pillows consist of either natural, synthetic, or blended latex, though natural is most common. Like memory foam pillows, latex pillows are available with solid or shredded fill. A thin solid latex pillow can provide contouring and support for stomach sleepers, whereas a shredded latex pillow is more compressible.
Getting a compressive pillow can help if you’re a stomach sleeper. Shredded foam, shredded latex, down, and down alternative fills all squish easily so you can mold them into the exact shape you need.
Stomach sleepers should avoid several types of pillows and mattresses. Certain firmness levels and lofts can result in spinal misalignment. Stomach sleepers prone to overheating should also avoid materials that trap body warmth.
| Avoid When Stomach Sleeping | Description |
| Firm Pillows | Firm pillows do not compress as easily under pressure, which can lift the head above a neutral position and cause spinal misalignment. A soft pillow’s greater compression generally promotes better posture. |
| Tall Pillows | High-loft pillows lift the head above the back, causing the neck to crane. Low-loft pillows are optimal for stomach sleepers because they keep the head, neck, shoulders, and back better in line. |
| Pillows Lacking Support | Pillows lacking support allow the head to sink, potentially allowing it to dip below the torso if the mattress is firm. |
| Heat-Trapping Materials | Stomach sleepers who sleep hot should avoid materials that retain warmth. We recommend breathable materials that allow airflow, like cotton, latex, and buckwheat hulls. Cooling features, such as gel infusions, may also improve temperature regulation. |
| Soft Mattresses | Soft mattresses allow stomach sleepers’ midsections to sag into the mattress, resulting in poor alignment. The head and upper body remain lifted, which can force the lower back into an uncomfortable U shape. |
Some stomach sleepers prefer a low-loft, soft, and compressible pillow, while others prefer to sleep with no pillow. Before deciding what’s best for you, it’s important to understand the potential pros and cons of skipping the pillow.
Some stomach sleepers find sleeping without a pillow improves their posture, relieves neck and back pain, and prevents wrinkles and hair damage. However, others feel that sleeping without a pillow impairs posture, worsens neck and back pain, and hinders breathing.
Additional factors can help stomach sleepers prepare for a healthy night’s rest. Maximize your sleeping position by observing the following tips.
Use a Firm Mattress: Soft mattresses typically let the hips sink into the mattress more deeply than the rest of the body, resulting in spinal misalignment. A firm mattress ensures the lower and upper body remain in a neutral and aligned position, especially when combined with a soft, low-loft pillow.
Consider an Adjustable Pillow for Combination Sleepers: Very few people sleep on their stomachs all night, every night. With an adjustable pillow, combination sleepers can increase or decrease the loft and firmness depending on their sleeping position.
Try a Pillow Under Your Pelvis: Consider placing a pillow under your pelvis while sleeping on your stomach. The pillow lifts the lower body, supports the hips, and promotes spinal alignment. This may be particularly beneficial for stomach sleepers with soft or medium mattresses.
