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Is It Bad to Sleep With a Waist Trainer On? [ANSWERED]

Is It Bad to Sleep With a Waist Trainer On? [ANSWERED]

Waist trainers are often advertised by the name of 'slimming belts' or 'fat-burning belts,' or belts that help you instantly lose 2-3 inches! But can waist trainers actually help you to lose weight or improve your body shape? Or is it rather dangerous to sleep with a waist trainer on?

Waist trainers are known to help you lose weight and improve posture. But according to experts, sleeping with a waist trainer does not provide any long-term benefits. Besides issues like discomfort, breathing difficulty, and skin irritability, waist trainers can also cause organ damage and orthopedic problems in the long run. 

Fat in the midsection can be difficult to do away with. While many of us think that sleeping with a waist trainer can improve results and help you achieve that perfect hourglass figure, there are certain factors that you must consider before using them. Here's everything you need to know about waist trainers:

bad sleep morning

What Is A Waist Trainer?

Waist trainers are designed to 'train' the mid-section to help you get that perfect hourglass figure. They are used both by men and women and especially by those who want to lose weight or instantly look slimmer.

How To Choose Waist Trainers

If you have already decided to use a waist trainer, then it is important to choose the right type for maximizing the benefits. Never use extremely tight waist trainers. This not only makes you look shapeless but also increases the chances of side effects.

There are different types of waist trainers, including the electric ones. Slimming body shaper waist trainers look very much like corsets and are usually made with high-end fabric like nylon and spandex and have a hard metal boning. Latex cinchers are usually used for sports training. You can also wear a waist cincher as an undergarment. They contour your body shape and help in hiding belly fat. Both vest and underbust variants can be used for tummy shaping.

Electric abdominal waist trainers use low-frequency impulse current and heat to promote muscle motion and blood circulation in the abdominal area. Many variants have adjustable muscle modes to provide desired massaging preferences according to the user's needs.

If you are a sportsperson or sweat heavily, it is recommended to buy at least two cinchers so you can wear one during a workout and the other one for regular activities. Don't buy the latex ones if you are allergic to the material.

Why Are Waist Trainers Thought To Be Beneficial?

Most manufacturers usually suggest that you should wear the waist trainer for at least 8-10 hours. The three important claimed benefits of waist trainers are:

  • It helps you achieve an hourglass figure.
  • The pressure on your abdomen decreases appetite, which ultimately helps you lose weight.
  • Due to increased perspiration, the abdomen area gets toned.
  • Improvement in posture.

Can You Sleep With A Waist Trainer On Why

Waist trainers are not game-changers or replacements for workouts. As per experts, the benefits of using a waist trainer is only minimal compared to practicing good food habits and regular workout. It is usually not recommended to wear waist trainers beyond 8 hours or while you are sleeping.

Why You Should Not Wear Waist Trainers

Wearing a waist trainer for a few hours won't do any harm, but wearing it for weeks and months is not recommended. According to the American Board of Cosmetic Surgery, a waist trainer is no shortcut to a fit body and may not drastically change your body shape.

Skin Issues

When using it for the first time, waist trainers can be uncomfortable and cause skin rashes, itching, redness, allergy, and discomfort.

Organic Damage and Discomfort

Your torso is made of fat and muscle. When you continuously wear a waist trainer, it can damage the vital organs, including your stomach, liver, kidney, and other organs. These internal organs have to squish in and adjust to unnatural positions. As a result, there is restricted blood flow, and these organs have to make more effort for optimum functioning.

Weaken Your Core

Even though various brands suggest using waist trainers during a workout, it should be avoided by all means. This is because wearing waist trainers during the workout weakens the core muscles. Additionally, the restricted intake of oxygen hampers the effective burning of fat. Wearing waist trainers without proper muscle training can weaken the core and affect your weight loss journey. In fact, long-term usage is linked to muscle atrophy and shrinkage.

Stomach, Pelvic & Other Health Issues

When you feel like you have temporarily lost some amount of weight from your waist, it is likely because of perspiration and loss of fluids. Due to the increased pressure on your stomach, waist trainers may also cause acid reflux, weakened pelvic floor, and bowel inconsistencies. Long-term usage is actually known to disfigure your body and cause orthopedic problems.

Is It Bad To Sleep With A Waist Trainer?

Are you planning to sleep with a waist trainer to lose some extra pounds from your tummy? Some of the reasons why waist trainers should not be used at night are:

Sleep Deprivation

Good quality sleep is one of the most important factors for losing weight. When you put your waist trainers on, the lower lobes of the lungs find it difficult to fully expand, which causes restricted breathing and discomfort while sleeping. Long-term sleep deprivation can cause you to be moody or even insomniac. However, as the wearer gets adapted to wearing waist trainers, the problem of breathing may scale down gradually.

black belt woman


Our body naturally requires cooler temperatures for better sleep at night. However, when we sleep with waist trainers on, the elevated temperature and sweat not only cause discomfort but also affect the quality of sleep.

Problem With Electric Waist Trainers

Sleeping with an electric waist slimmer is even more dangerous. There are chances of burns and accidental electric shocks. Make sure your hands and body are dry while using electric trainers.

To avoid such complications, waist trainers can be put to the best use during the day.

When Should You Stop Using Waist Trainers?

Whenever you feel excessively suffocative, it is a wise idea to put off the waist trainer. Since waist trainers can cause you to drain off due to increased perspiration, always make sure to constantly stay hydrated when using these trainers. Use of electrolytes is recommended.

If you are prone to panic attacks during sleep or have other sleep issues like sleep apnea and sleep paralysis, then you must never sleep with a waist trainer on. This could be dangerous and may even risk your life. If you feel shortness of breath or pass out, you must immediately put off the trainer.

For those of you who are wearing waist trainers to improve posture while sleeping, placing pillows strategically can be a better alternative. If you sleep on your back, then you can place pillows on your lumbar cover. Side sleepers can get a body pillow. For those who sleep on their tummy, do not use the steel-base cinchers as they might hurt the bones and cause discomfort while changing positions.

Waist trainers are known to have several unproven health benefits. A perfectly tiny waist and an hourglass body shape have been the definition of standard beauty for ages. However, sacrificing your health for quick weight loss can be a bad idea. According to experts, as long as you are fit and have an optimum Body Mass Index (BMI) or Body Fat Percentage, it is absolutely okay to be in any body shape. By adapting to simple steps like using less oil, using the stairs, or a fifteen-minute evening walk, you will lose weight naturally and more effectively.

Also read: Sleeping On Couch – How Bad Is It?