Does Sleeping on Your Stomach or Side Really Cause Wrinkles?

For something as natural and necessary as sleep, it sure does cause a lot of problems. First, it can be difficult for many of us to even fall or stay asleep; once we’re actually in dreamland, we may struggle with dream issues, sleep paralysis, or sleep apnea. And to add insult to injury, we have to worry about things like stinky breath, bedhead, and dents in our skin depending on what position we sleep in. But unlike very temporary morning breath and mussed hair, there can be a long-lasting impact on our skin’s smoothness.

“’Sleep wrinkles’ refer to creases that form overnight while sleeping as a result of the mechanical and frictional forces of skin against pillows and fabrics,” says board-certified dermatologist Brendan Camp, MD, “Repeated formation of these creases over time may cause wrinkles and lines to be etched into the skin more permanently.”

To make matters even more confusing, it’s not a guarantee that every stomach sleeper will end up with more wrinkles than those who snooze on their back. “Sleeping position can definitely have an impact on skin, but not for everyone, and the effects are variable from person to person,” says Rachel Maiman, MD, a board-certified dermatologist who says those effects can include acne, sweat-induced rashes, and, yes, fine lines and wrinkles from the way their skin folds, perspires, and gets compressed during sleep.

We spoke to dermatologists to find out which people are most likely to get wrinkles while they sleep, why, and how to keep those lines at bay without any sleepless nights.

Meet the experts:

Rachel Maiman, MD, is a board-certified dermatologist in New York City

Deanne Mraz, MD, is a board-certified dermatologist in Connecticut.

Dhaval Bhanusali, MD, is a board-certified dermatologist in New York City.

Marisa Garshick, MD, is a board-certified dermatologist in New York City.

Dara Spearman, MD, is a board-certified dermatologist in Fort Wayne, Indiana.

Brendan Camp, MD, is a board-certified dermatologist in New York City.

Does sleeping on your side or stomach really cause wrinkles?

Unfortunately, this is not a myth. The position you sleep in is definitely one of the reasons you may start seeing lines and wrinkles on your skin’s surface—but it’s only one factor among many.

“It won’t single-handedly cause them, but these sleeping conditions can expedite and intensify wrinkles on the chest, neck, and face,” explains Connecticut-based board-certified dermatologist Deanne Mraz, MD, who adds that any behavior or position that continually folds or stretches the skin will create skin laxity over time. “Wrinkling from sleeping position will be more obvious on more lax skin, which is why you’ll see it on an adult’s chest but rarely on a child’s.”

In other words, while smushing your face against a pillow is not ideal at any age, it’s going to have an even greater impact on mature skin that has already lost a lot of its ability to bounce back. “Mature skin is already more susceptible to wrinkling due to decreased collagen production, so you don’t want to do anything that can produce more sleep lines and wrinkles,” says board-certified dermatologist Dara Spearman, MD. But that doesn’t mean younger skin has a free pass. “Since younger skin tends to have more collagen and elasticity, it may take time for noticeable wrinkles to form, but it’s a good habit to break while you’re younger.”

In addition to wrinkles, sleeping on your side may also have an effect on other age-related skin changes, like more volume loss on the side you sleep on. “Almost every derm can identify which side a person sleeps on when they come in for fillers,” says New York City-based board-certified dermatologist Dhaval Bhanusali, MD.

What’s the best position to sleep in for avoiding lines and wrinkles?

All of the dermatologists we spoke to gave us the same bad news for side and stomach sleepers. “As far as the skin-friendliest way to face, sleeping on your back with your head facing out and center will definitely reduce the risk of developing sleep-related skin problems to the greatest degree,” Dr. Maiman says.

Dr. Bhanusali reluctantly concurs. “Back is still the preferred way, although admittedly, it’s very difficult to do, and most don’t—including me,” he says.

There are other non-wrinkle-related beauty benefits to sleeping on your back, too. “It also prevents fluid buildup that can contribute to morning puffiness,” says board-certified dermatologist Marisa Garshick, MD. Dr. Spearman adds that it can even help reduce breakouts thanks to less contact with any bacteria that may be on your pillowcase.

Dr. Mraz also recommends lying on your back, though finding the perfect level between too flat and too propped up can be a challenge. “Elevating too high may cause your chin to drop and your neck to scrunch up, while being too flat may lead to waking up with puffy eyes from the accumulation of fluid and lymph in the upper body,” she says.

Do certain types of pillows and pillowcases help with wrinkles?

Pillows are the ultimate frenemy. We rely on them for comfort, but they can betray us—and not just regarding our skin.

“Pillow science needs to get better,” says Dr. Maiman. “With age, our neck and body joints need increasingly more support, but too many pillows can exacerbate these problems.” Humans evolved without pillows, she says, so, arguably, no pillows would be ideal—but between the aforementioned puffiness that can be caused by lying too flat and our desire for comfort and support, it’s not a terribly appealing option.

If you struggle to sleep on your back but would like to give it the old college try, you may want to look into specialized pillows like one of the many cradling designs that keep you facing up while supporting your neck. We like the Sadie Orthopedic Cervical Contour Memory Pillow.

There’s also no harm in investing in satin pillowcases if you’re committed to side sleeping. “I’m not convinced that [satin] pillowcases work for actual wrinkle improvement, but I do think having a gentle pillowcase and sheets can be beneficial,” Dr. Bhanusali says. Those benefits include “less abrasion while you sleep and, in some cases, less chance for bacteria and dust to accumulate.”

“I do recommend investing in a silk or satin pillowcase to minimize skin chafing and tugging,” Dr. Mraz says. “These materials are also helpful for minimizing hair breakage.” She likes Slip’s pillowcases.

What else can be done to help prevent sleep-induced lines and wrinkles?

If you sleep on your stomach or side, it’s unavoidable that your skin will get a little squished. However, you can tweak your skin-care routine to help battle the impact of skin friction and folding while sleeping and treat the wrinkles that may result.

“If you absolutely can’t avoid sleeping on your face, make sure you are moisturizing morning and night with products that contain hydrating ingredients like hyaluronic acid, glycerin, and ceramides,” says Dr. Spearman.

Before you go to bed, “apply your retinol, and don’t forget to spread it down on your neck and chest,” Dr. Mraz advises. “This will help keep the skin cells rejuvenated, soften fine lines and encourage collagen production.”Dr. Maiman recommends applying a thick cream after your chosen serum because it “will sink into the spongy top layer of skin and fight the compression impact of folded skin.”

Come morning, Dr. Mraz is a proponent of drinking a big glass of water to help depuff and rehydrate. “You can replenish fine lines and lost volume with a hyaluronic acid serum and gently pat a brightening eye cream around your orbital bone. Seek out a product with caffeine to reduce puffiness.” We recommend CosRX’s The Hyaluronic Acid 3 Serum, and Lancome Renergie Yeux, the latter of which contains caffeine for the puffiness.  

You can also get a little physical with your AM routine. “A facial massage or using a gua sha in the morning can help smooth out sleep wrinkles and boost circulation,” Dr. Garshick says.

Dr. Maiman takes it to the next level by using a high-tech tool that can combat multiple concerns related to side sleeping’s effect on skin. “In the morning, an LED-based at-home device can be a huge help in combating everything from fine lines and wrinkles to inflammatory reactions like acne and heat rash,” she says. “Add your best serums or masks, and never, ever, ever forget to finish off your treatment—and any morning routine—with sun protection.” You can try the Foreo UFO 2 Facial Treatment Device.

In the grand scheme of things, this is something you most definitely don’t want to lose sleep over. After all, wrinkles are caused by lots of factors, so just flipping on to your back at night doesn’t mean your skin will stay smooth forever—especially if it means you’re not comfortable enough to get a good night’s sleep. “Sleep is one of the most important factors in your overall health, including how your skin ages,” says Dr. Mraz. “So, if avoiding compromising positions is cutting into your Zzzs, prioritize the sleep over the position.”