Sleeping With a Waist Trainer On: A Good or Bad Idea?

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

Can you sleep with a waist trainer on?

This week, I received a question in my mail. A community member wanted to know whether or not it’s bad for your body if you sleep wearing a waist trainer. For those of you who don’t know, a waist trainer is an underbust corset made from flexible (mesh) material that claims to help you lose inches off your waistline, as well as support your core.

But is it safe to do so? Are there benefits or disadvantages to wearing a waist trainer to bed?

What Is a Waist Trainer?

As you get curious and you start looking up the best waist trainers, let’s define what a waist trainer actually is, for the benefit of those who are unfamiliar.

A waist trainer is basically a belt that you wear around your waist to help you lose weight and improve your figure. It helps you achieve a slimmer waistline in general, but it might not as effective alone in helping you lose weight.

The history of the waist trainer goes back thousands of years, but it wasn’t until recently that they became popular as a way to slim down your waistline. In fact, they’re still not very popular in most parts of the world—they’re usually only worn by people who are trying to lose weight or who want to achieve a slimmer figure without dieting or exercise.

Waist trainers come in all different styles, materials, and colors—so there’s really something for everyone! If you want something more traditional-looking, there are plenty of options out there for you. You can even get custom-made ones if you want something really unique.

Benefits of Sleeping With a Waist Trainer

Many people find that sleeping with waist trainer results in a better figure which helps them gain back their confidence. Here are some benefits of sleeping with a waist trainer:

person on a weighing scale

Weight Loss

Sleeping with a waist trainer is one of the most popular methods for weight loss. The reason for this is because the waist trainer helps your body to burn more calories than it does without the waist trainer.

This is because when you wear a waist trainer, it helps to compress your abdominal area, which can help to reduce how much space your stomach takes up in your body and also make you feel fuller more quickly.

Your body is constantly going through processes that require energy in order to function properly, including everything from breathing to digesting food. When you wear a waist trainer while sleeping, it will help to keep your body from using as much energy on these processes and instead focus it on burning fat and calories.

While wearing a waist trainer may seem like an easy way to lose weight quickly and easily, it’s important that you follow all instructions regarding how long and how often you should wear it in order for it to be effective.

In addition, if you have any medical conditions or are taking any medications (including birth control pills), consult with your doctor before starting any new diet or exercise program.

Decreased Appetite

When you’re wearing one, the pressure it puts on your body forces your stomach muscles to contract and stay contracted all night long. This means that your body is working hard, even while you sleep, which helps you to get rid of excess fat in your midsection.

It also means that you’ll have less room for food when you wake up in the morning, so even if you’re feeling hungry, you’ll be less likely to binge eat.

Hourglass Figure

By wearing a waist trainer while you sleep, you can help your body reshape itself. The pressure will encourage your body to develop a smaller waist and larger hips. This is because the muscles in your stomach will be forced to contract, which causes them to become stronger.

woman with fit and sweaty belly after axercise

So while it might be uncomfortable to sleep with the waist trainer on, it will help you achieve the body shape you want. Even though this isn’t a magic solution for achieving the perfect figure, it can help you look better in clothes, which can make you feel more confident about yourself.

Better Posture

When you sleep, your body relaxes and releases muscle tension, which can lead to slouching and poor posture. Wearing a waist trainer while sleeping prevents this by keeping your core engaged. This helps you maintain better posture throughout the day, which helps reduce back pain and improve confidence.

Bustline Support

Sleeping with a waist trainer on is a great way to get better bust line support. This is because the corset is helping to hold your body in alignment, which means that your shoulders and collarbones are properly supported. This helps to improve the shape of your bust line and make it look more defined.

Waist Tightening After Birth

Postpartum waist trainers are also used by women who just gave birth, which according to manufacturers and users can help tighten the abdominal muscles and get you back into shape after pregnancy. It also helps prevent sagging skin and stretch marks, improves posture, fitness, and overall health.

Dangers of Sleeping With a Waist Trainer

Is it safe to sleep with a waist trainer on? How long should you wear a waist trainer?

The waist trainer is made to address one of the most problematic areas of the body, but if you are not careful about when and how you use it, it may not only be ineffective but also dangerous for your health. Here are some other dangers of sleeping with a waist trainer:

Could Cause Acid Reflux

Wearing a waist trainer in day time is likely to cause some discomfort, but there’s no reason to think that sleeping in one would be any different. That’s because wearing a waist trainer for too long can put pressure on your stomach, which can lead to acid reflux.

person with hands on chest in pain

While this might not seem like much of a risk if you only wear your waist trainer for part of the day, it’s important to remember that you might be wearing it for longer than intended—especially if you’re going to bed with it on or waking up in the morning with it still on (and then wearing it again).

Difficulty in Breathing

Waist trainers are designed to compress the stomach, but they can also apply pressure to surrounding organs, including the lungs. If you have trouble breathing while wearing your waist trainer, you might want to consider taking it off at night.

Lymphatic System Restriction

The lymphatic system is responsible for moving toxins and waste products out of the body. It is made up of a series of organs, including the spleen, tonsils, thymus gland, and lymph nodes. When you wear a tight corset-like garment that compresses your waist and restricts your breathing, you can cause your lymphatic system to become compressed as well.

This can lead to the build-up of toxins in the body and lead to various health problems such as infections, fatigue and even cancer.

Sleep Interruption Due to Discomfort

Sleeping with your midsection tightly wrapped can cause sleep interruption due to discomfort; when you lie down on your side or back, the pressure from the waist trainer will likely cause pain in your spine and hips as well as make it difficult for you to get comfortable enough for restful sleep.

Hold Tight: Here Are Answers to Frequently Asked Questions

Does Sleeping With a Waist Trainer Help Lose Weight?

Does waist training at night help you shed those pounds?

The answer is yes and no. When you wear a waist trainer, it’s important to remember that you’re still going to have to work out regularly and eat well. The main purpose of a waist trainer is to give your body structure and support while you’re exercising so that you can tone up your muscles more efficiently.

If you’re just wearing the waist trainer at night, you might not see much of an effect because your body isn’t working as hard during sleep—so it won’t be building muscle mass as much as if you wore the trainer during physical activity.

woman sleeping with gym clothes on

But if you wear it during physical activity, then there’s a chance that wearing it at night could help with weight loss by keeping your body in shape when it’s not being used as much during sleep time.

How Long Do You Have To Wear a Waist Trainer To See Results?

In case you’re wondering how long to waist train per day before you see actual results, well, there are a lot of different opinions around it. Some people say that you should wear one every single day, while others say that you can start off by wearing it only once or twice a week. There’s no right answer here—it really depends on your personal preference.

If you’re someone who likes having something tight around your midsection at all times, then wearing a waist trainer every day might be ideal for you. But if you’re someone who likes to wear them sparingly and only when necessary, then wearing them only once or twice a week is probably better for you.

Can You Die From Sleeping in a Waist Trainer

No, but it can be a possible serious threat to your health. If you want to wear a waist trainer while sleeping, I recommend doing so only after having your doctor check your blood pressure and getting recommendations on how tight your cincher should be.

If you have any kind of breathing issues or medical conditions—even something like asthma—you’ll want to consult with your doctor before wearing a waist trainer to make sure it won’t cause any problems during sleep or other activities throughout the day.


If you have the patience and desire to get to the end of your waist training journey, then yes, sleeping with a waist trainer on would be helpful. However, it won’t actually do anything for you as far as weight loss is concerned, and could even pose some health risks.

Overall, there are probably better things you can be doing other than wearing your waist trainer while sleeping, such as waist training workouts. And as always, use common sense when deciding whether or not any activity is appropriate for you—even if all signs point to yes.

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