Sleeping In Your Waist Trainer: Can It Work For You?

We know. It sounds too good to be true. “I can shed pounds and inches from my waist while I SLEEP? Impossible!” is what you’re probably thinking right about now. And yes, it is the case that sleeping in a waist trainer is not guaranteed to work for everyone. Even if it does, finding a comfortable position might take significantly more finagling and making adjustments than sleeping without one. However, with a little patience and care, it’s definitely doable!  

Dedicated waist trainers prefer staying cinched or corseted for 8-10 hours per day, with days off included usually several times per month. This length of time is considered ideal for both weight loss and the long-term maintenance of an hourglass figure. However, many people find that reaching this number of hours during the day is impossible for any number of reasons. For example, your place of employment might adopt a dress code which prohibits it, or the weather or climate might be too hot for comfortable daytime wear. In situations such as these, sleeping in a waist trainer can be the perfect solution.  

There are a few key factors which must be taken into account in order to incorporate your waist trainer into your ideal sleep environment. Everything from your preferred sleeping posture to the relative softness or firmness of your mattress can ultimately affect your experience. Therefore, we’ve prepared this guide full of helpful hints and tips geared towards getting a restful, reinvigorating, comfortable and healthy night’s sleep in the waist trainer of your choice!  

Timing Might Be Everything  


As with every step of your waist training experience, sleeping in a cincher or corset should not be jumped into immediately without proper preparation. If you are brand new to waist training, or this is your first time regularly wearing such a garment, sleeping in your trainer should be the last thing introduced.  

Start out by wearing the trainer during the day, beginning with 1-2 hours and gradually increasing week by week until you can comfortably go about your daily routine for between 8 and 10 hours while corseted or cinched. Once you have worked your way up to a full day, you can begin sleeping in your trainer. This minimizes the risk of negative side effects and ensures one hundred percent that your cincher or corset is properly fitted, as bringing a too-tight waist trainer to bed can significantly decrease your quality of sleep.  

Some corset aficionados also recommend waiting until the “maintenance” phase of your waist training regimen to begin sleeping in your shapewear. When you are actively trying to lose weight and slim your waist, progress is most frequent and effects most dramatic when corseting or cinching is paired with an active lifestyle and regular strength training workouts focused on the core and abdominal muscles. However, these elements are less crucial once you have reached your desired weight/size and are merely wearing your trainer to help maintain your desired hourglass figure. Therefore, it may be most beneficial to use training while sleeping when you are not seeking active weight loss.  

Give Yourself A Break (Or Several)  

As mentioned in the introduction to this article, most waist training fanatics have identified 8-10 hours as the ideal amount of time to remain cinched or corseted each day. Remaining in your trainer for longer than this does not noticeably speed up the progress of weight loss or waist shaping. Wearing a corset for too long – such as 24/7 – can also somewhat increase the risk of experiencing negative side effects such as discomfort and pain, even if your garment is properly fitted and not too tight.  

So what does this mean? Breaks are important too! If you’re sleeping 8 hours per night in your corset or cincher, you should not also be wearing it during the day, unless you absolutely need it for a special event such as an evening dance or party. Conversely, if you are easily able to wear your trainer throughout the day without running into any roadblocks such as an office dress code, sleeping in it will not benefit you in any particular meaningful way.  

In addition, make sure to give yourself days off even once you have reached the full intensity of your regular waist training program. It’s important to give your body chances to rest and recover – it is, after all, the only body you’ve got! We recommend taking one full day and night per week (and absolutely no less than one day and night every two weeks) to leave your waist trainer off and relax!  

Not All Trainers Are Created Equal  


Yes, you can theoretically obtain a comfortable night’s sleep in any waist training garment, especially if you follow the advice outlined in this article. However, if you own multiple trainers (or are purchasing your first with the specific intent of sleeping in it) there are a few factors to consider which might help you sleep especially deeply.  

An older and/or looser waist trainer might provide the greatest amount of comfort. Many of the potential problems discussed below can be significantly minimized if the waist trainer is worn slightly looser than you normally would during the day. If you have multiple garments to choose from, select one which is somewhat older and well-worn, as it will have already molded comfortably to the shape of your body. If you are choosing your first waist trainer, select one which offers significant adjustability, so that you can ensure it will be loose enough for nighttime wear.   While both corsets and cinchers can be slept in, some waist training enthusiasts recommend cinchers due to the lack of rigid steel boning which can pose the greatest risk of discomfort or even pain during the night. Additionally, while most corsets feature both laces (at the back) and a busk (at the front), some cinchers fasten only on one side of the body. This can eliminate discomfort from fasteners/laces/busks being caught and pressed between the mattress and your body as you sleep.  

However, as discussed earlier, most cinchers are made from non-breathable materials such as latex and can induce sweating during the night. If you frequently find yourself overheating at night, live in a particularly warm or humid climate, or currently sleep on a mattress which does not include any cooling additives, you may instead prefer sleeping in a corset made from a lighter, less heat-trapping material.  

Don’t be afraid to experiment! If you own multiple waist trainers, try sleeping in each of them until you find the one most comfortable for you. If you’re still experiencing discomfort, try sleeping with the trainer loosened even further, or possibly even partially unlaced or unfastened. Avoid trainers with bulky knots or uneven, bumpy patterns caused by raised decorations such as buttons, beads or rhinestones. Your comfort is paramount!    

Does Your Mattress Matter?  

The varieties of mattress currently available on the market is nothing short of astounding. From material to softness to heating, cooling or relaxingly scented additives, practically every aspect of a mattress is customizable according to the unique needs of each individual sleeper. Luckily, this makes it easier than ever to find the most comfortable mattress for sleeping in your waist trainer.  

Waist trainers, particularly corsets, focus on keeping your torso stiff and straight and the line of the spine as rigid and steady as possible. To counteract this firmness, it is recommended that you choose a softer, more heavily padded mattress than you might otherwise be inclined to select. If you currently sleep on a firmer mattress, purchasing a padded mattress topper may produce the same effect.  

When choosing an ideal mattress material, anything which is known to sag or deform quickly should be avoided at all costs. A sagging mattress can put unnecessary pressure on your hips and legs as well as pressing the lacing (for back sleepers) or busk (for front sleepers) of a corset hard against your body, causing discomfort and unsightly imprints on your skin. Therefore, we recommend that you avoid waterbeds, air mattresses or any mattress with interior metal springs, and choose instead a sturdier material such as natural latex or memory foam.  

Lastly, waist trainers, especially cinchers (typically made from latex or other non-breathable materials) have been known upon occasion to cause overheating or excess sweating during the night. While this is usually an extremely beneficial side effect, decreasing water weight and eliminating bloating, it can drastically decrease sleep quality as it is harder to both fall and stay asleep when your body is uncomfortably hot.  

Therefore, it is also recommended that you avoid any mattress which presents a risk of the “sleep hot” phenomenon – i.e. any material, such as polyurethane foam or metal springs, which absorbs body heat and does not release it into the surrounding atmosphere. Mattresses infused with cooling additives such as gels and minerals can mitigate or entirely eliminate this risk if you choose to sleep in a latex or otherwise non-breathable trainer.  

Here at Get Waisted, our favorite mattress for waist training (and for getting a great night’s sleep in general!) is developed by Zonkd. Their unique, affordable design blends soft, sag-resistant natural latex and memory foam infused with cooling copper gel, thoroughly eliminating any of the potential risks discussed above. Check them out here!  

Back to Front, Side to Side  

What is the best position for sleeping in a waist training garment? There is no one right choice which will satisfactorily answer this question for all sleepers around the world. However, this doesn’t mean that there is no comfortable sleeping position – rather, what it means is that, if the necessary steps are taken, any position can be made comfortable and supportive enough to accommodate sleeping in a corset or cincher. Therefore, our recommendation is that you start by sticking with your favorite or most frequently used sleeping position, and, if you find it uncomfortable, try out some of the strategies listed below before shifting to a new position entirely.  

If you sleep on your back…  

…you might find that the line of your spine established by the trainer leaves your lower back or legs unable to lie comfortably against the mattress, or that your hips and upper thighs are experiencing uncomfortable amounts of pressure.  

To mitigate these problems, place small pillows or soft rolled-up towels under your knees and the small of your back. This will remove the pressure from your hips and shoulder area while allowing your torso to remain in the proper position and alignment without warping the waist trainer.  

In addition, if you are using a standard corset or a cincher with any type of lacing or fastening in the back, you may find it pressing uncomfortably into your skin. Loosen the lacings / fastenings and ensure that any knots or bows are tucked underneath the garment rather than pressing directly into the mattress. Experiencing this problem may also be a sign that your mattress is too firm – try sleeping on top of your heaviest winter blankets or adding a padded mattress topper for extra softness!  

If you sleep on your left or right side…  

…you may find it difficult to keep your balance, as the trainer keeps your spine from curving or shifting to adjust to your body’s angled position. As with back sleepers, you may also find your hips being forced to accommodate most of your body’s weight and pressure, causing discomfort and lowering quality of sleep.   Once again, small pillows or soft rolled-up towels can provide a quick solution. Place a pillow or towel between your waist (the narrowest part of the corset or cincher) and the bed, allowing you to keep your balance while relieving the pressure against your hips. You may also consider placing an extra pillow under your head/neck area if you feel that your head is not elevated properly, as this issue can cause dizziness, nausea, overheating in the facial area or a distracting ringing in your ears.  

If you are concerned about losing your balance and rolling backwards or forwards in your sleep, full body or any other long pillows may be the perfect response. Brace one pillow against the back or front of your body depending on which side feels most unbalanced. (Of course, you may also “sandwich” yourself between two pillows if you feel equally likely to roll to either side!)  

If you sleep on your stomach…  

…you could find your neck forced to bear too much pressure or quickly cramping due to being forced into uncomfortable, unnatural angles and positions. You may also experience discomfort from the busk (of a corset) or front-lacing or fastenings (of a cincher) caught between your torso/stomach and the mattress.  

Both of these problems can frequently be solved by moving to a softer mattress or adding additional layers of padding (such as thick blankets or quilted toppers) to your existing bed. A softer mattress will be more comfortable on your face and neck and make the rigidity of your spine less of a concern, while also not pressing the busk or front fastenings so strongly against your skin.  

Alternately, rather than adding pillows to your sleeping arrangements as suggested for back and side sleepers above, stomach / front sleepers may in fact benefit from taking pillows away. Sleeping without a pillow under your head/neck can help your body maintain a level, even posture which does not put unnecessary pressure on any one part or area. If you still feel the need for additional softness under your head, try adding a padded mattress topper or investing in a pillow-top, a specific type of mattress meant to mimic the feeling of sleeping on top of a pillow with your entire body.  

Potential Side Effects and How to Avoid Them  

Just like engaging in waist training during the day, heading to bed in your corset or cincher will not result in any long-term negative health effects. However, a few short-term but unfortunately still irritating problems have occasionally been reported. Luckily, all of these side effects are easily avoidable through a few minor adjustments and points of caution – and we’ve shared our favorite methods of keeping problems away below!  

Acid reflux is a condition which occurs when stomach acid forcibly re-enters the esophagus, causing irritation, pain, heartburn, and occasionally coughing, nausea or the wearing down of tooth enamel. In addition, of course, the discomfort caused by acid reflux can make it quite difficult to fall asleep. While acid reflux can occur in any sleeper, usually as a result of poor posture, some reports indicate it may happen more often when a waist trainer is worn in bed due to additional pressure on the stomach.  

In order to eliminate this risk, shift your meals and snacks slightly earlier in the day and do not eat in the last 1-2 hours before going to bed each night. You may also wish to avoid particularly acidic foods, such as citrus, tomatoes or caffeinated beverages or rich, greasy foods such as pizza or deep-fried meats, during your evening meal or nighttime snacks. In addition, acid reflux can be avoided by using pillows to elevate your head, neck and torso above your abdomen and lower body while you sleep; this makes it extremely difficult for acid to leave the stomach and travel into the esophagus during the night.  

As most digestion occurs while the body is resting, the majority of people experience some level of bloat while they are asleep. While this can be somewhat mitigated by scheduling your meals or snacks earlier in the evening, as discussed above, it is nearly impossible to eliminate bloating entirely every single night.  

Therefore, in order to avoid discomfort and potential pain (and the accompanying difficulty sleeping) caused by stretching the waist trainer during the night, loosen the garment before sleeping if at all possible. Even the slightest loosening of the laces or fastenings will allow you to sleep more comfortably while still keeping your waist in its desired hourglass shape. Remember, as we make sure to emphasize in each article, waist training might not always be one hundred percent perfectly comfortable, it should never be painful.  

Lastly, it is important to discuss the risk presented not to you or your body, but to the waist training corset or cincher which you are wearing. Regularly wearing a waist trainer at night can cause it to wear down faster than normal. This is primarily caused by additional friction resulting from unconsciously tossing, turning or rolling about in your sleep. Too much motion can even bend or deform the sturdy steel bones which give corsets their characteristic rigid structure. Even propping yourself up with pillows to ‘immobilize’ your body is not always completely effective.  

It is for this reason that choosing an older, already well-worn garment or having a specific “nighttime use only” waist trainer is recommended. However, if you find yourself unable to devote one trainer to nighttime use only, rotate between corsets and cinchers every few nights so that no single trainer is bearing the brunt of the additional wear. As discussed in earlier sections, you should also avoid combining waist training with any mattress containing interior metal springs, as even one loose spring poking out can snag and damage a corset enough to render it permanently unusable.  

Waist trainers can also be damaged during the night due to being exposed to a higher than usual concentration of sweat and other harmful bodily oils, which can collect on sheets, blankets, pillows and mattresses. To mitigate this, wash and/or replace your bedclothes often – no fewer than two times per month is recommended, with more frequent changings during hot or damp weather being ideal. In addition, take showers at the end of the day rather than in the morning so that your body will be cleaner and less oil and debris will be left behind on your nighttime trainer.  

This might seem like a lot of information to absorb and understand. That’s why we’re here for you – contact us at any time if you have any questions about sleeping in your waist trainer. We promise, with the proper caution and careful planning, you too can find your perfect night’s sleep in a corset or cincher. (And, of course, if you haven’t got one to sleep in yet, head on over to our fabulous catalog of products right here!)