A reclined position may also cause blood congestion in your lungs and reduce the amount of oxygen you’re able to breathe in. Taking certain medications can increase your likelihood of developing DVT, as can smoking or being pregnant. Sleeping upright is neither inherently healthy or unhealthy. A healthy cycle consists of four distinct sleep stages. Back and Leg Pain. Nights are a different story, even with the best bedtime rituals. This was the most common position, and is especially popular with women. That’s why it may be worth it for you to try a new position tonight. Wearing compression socks may help you reduce your chances of developing DVT. Here are some ways you can improve your sleep: Sleeping in a recliner is generally safe. Some people live with medical conditions that make sitting up more comfortable for sleeping. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Sitting in a reclined position is less stressful for your back than sitting in an upright chair. We all have a typical sleeping position and we feel comfortable when we sleep in that sleeping position. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources. For thousands of years, lying on a bed, mat, or even the floor has been the sleeping position of choice. People living with chronic lung diseases often experience shortness of breath. The best sleeping position differs from person to person, but a bit of investigating and testing can help you find yours. It often leads to snoring, abrupt awakenings during the night, and sleepiness during the day. While this sleeping position can be beneficial for those who snore, it is can wreak havoc for sufferers of neck or back pain and should be avoided. If you do sleep in a reclining chair, you may want to put a pillow behind your lower back for support. 1. We are aware that there are implications of our sleeping position from a physical health point of view. This behavior may occur in people who experience sleep terrors, another disorder of arousal. Along with our top picks, we run down the features to look for and what the research says about the best mattress types for back pain. Although SleepFoundation.org maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. We'll discuss pros, cons, cost, and where to buy. A. However, sleeping upright does present some concerns. Your lower esophageal sphincter is a muscle at the end of your esophagus that acts as a gateway between your esophagus and stomach. Sleeping in a recliner is generally safe. For example, the BBC has profiled a Buddhist retreat in Scotland, during which monks slept upright every night for a period of up to four years. In certain situations, however, you may want to avoid it. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Contoured Bed Wedge - Angled Sleeping Wedge with Memory Foam Comfort. © 2005-2021 Healthline Media a Red Ventures Company. These cookies will be stored in your browser only with your consent. These angles are more similar to the positions of a reclining chair. Twenty two volunteers were examined in Aberdeen while sitting in 3 different positions: slouching, sitting upright at 90 degrees, and sitting in a reclined position at 135 degrees. 98% Rating. Sleeping in a reclined position may help ease heartburn by keeping your body in a more upright position. Inaccurate or unverifiable information will be removed prior to publication. In addition to leg and back pain, sleeping in an upright position can have a negative effect on your knees. Just like with any other sleep position, spending nights sleeping upright has pros and cons when it comes to your health. Flat on your back, with arms by your side, can cause snoring, which affects half of all adults … This makes it … However, many pregnant women are at a heightened risk of developing problems that disrupt sleep, such as: It’s not recommended that women in their second or third trimesters sleep on their back because the weight of the fetus can compress a vein called the inferior vena cava, which returns blood to your heart from your lower body. Why Improving Your Sleep Satisfaction Can Increase Your Energy Level, Link Between Sleep Apnea and Heart Disease, Warmth or feelings of tenderness over the affected vein. This quick return of acid to your stomach typically makes your symptoms shorter, as well as minimizes the potential damage acid can cause to the delicate lining of your esophagus and beyond. Finding the best sleeping position is important to prevent back pain. For an optimal upright sleeping position, a slightly sloped surface, at about 70 degrees, is ideal. These include morbid obesity and chronic obstructive pulmonary disease. Blue light is a natural a trigger for your mind to be awake, as it suppresses melatonin production. The muscles in the upper airway are likely to relax in case of apnea and hinder the flow of air, causing a respiratory pause. Sleeping on your side opens up the airways and can tremendously decrease the risk of breathing problems. As long as you’re able to rest comfortably and get enough sleep, the upright position might be the best option. For instance, if you have seasonal allergies or a cold, sleeping in an almost upright position could be beneficial. However, this should not be seen as normal or healthy sleep since it is disorder-related. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s). However, Dr. Iyo stresses sleeping upright should be a temporary measure until the patient is able to sleep comfortably in bed. Right Side. Try one of these: Sleep on your side, with your knees pulled up slightly toward your chest. At the same time it will slope your body so that your head is leaning back onto the surface behind you. About 60 percent of people with obstructive sleep apnea also have GERD. These groups are the exception, however, as most people tend to have a hard time sleeping upright due to the simple mechanics of our sleep cycles. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. The most common type of sleep apnea is known as obstructive sleep apnea. Place a pillow between your knees to keep your pelvis and spine straight. On the next 6 nights, they slept with their head elevated by a 20-centimeter high block. Although it would seem desirable to prevent snorers from sleeping on their back, in practice this is rarely achieved. Sleep…, It’s well-established that sleep is essential to our physical and mental health. Tight muscles may also increase your risk of falling. Keeping your head upright is especially difficult, as any airline passenger can attest. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/understanding-Sleep, https://medlineplus.gov/deepveinthrombosis.html, http://news.bbc.co.uk/2/hi/uk_news/magazine/8112619.stm, https://orthoinfo.aaos.org/en/diseases--conditions/deep-vein-thrombosis, https://doi.org/10.1080/07420528.2018.1466801, https://www.britannica.com/story/why-do-horses-sleep-standing-up, https://www.washingtonpost.com/news/morning-mix/wp/2017/05/24/mystery-solved-how-flamingos-can-sleep-while-standing-on-one-leg/, II. Lower back support is the more important part of upright sleeping; this can be achieved by a rolled up towel or small pillow behind the lower back. Healthline Media does not provide medical advice, diagnosis, or treatment. Keeping your legs straight when sleeping in a recliner may be better for your circulation than keeping your knees bent. Your email address will only be used to receive SleepFoundation.org newsletters. Some guides and articles feature links to other relevant SleepFoundation.org pages. More Info. DVT is a serious blood clot in one of your deep veins that can be potentially life threatening. Other animals are more adept at sleeping on their feet. “I think this is likely due to the fact that while sleeping in a recliner, it is harder to roll over onto your side, which can cause post-operative shoulder patients a lot of pain.”. If the clot travels to the lungs, this can lead to a potentially fatal pulmonary embolism. Therapeutic Pillow offers a variety of pillows, cushions and contoured wedge supports to help relieve back pain and keep you in the right sleeping position for a restful night’s sleep. Learn some tips to help you sleep better. Our website services, content, and products are for informational purposes only. We also use third-party cookies that help us analyze and understand how you use this website. In particular, it may block blood flow in the artery behind your knee called the popliteal artery. During the fourth stage, known as rapid eye movement (REM), you’ll experience a loss of muscle tone that causes the arms and legs to feel paralyzed. Blue light is emitted from our devices (computers, smartphones, tablets) and artificial lighting. All rights reserved. Horses, for instance, are equipped with a system of tendons and ligaments that allow their legs to essentially lock into place while they sleep. On your side . The clinical evidence, regardless of opinion, is unanimous in suggesting that both sleeping position and sleep stage have a considerable impact on both snoring, sleep apnoea and other sleep disorders. Over time, this can lead to tight hips, calves, and hamstrings, and may negatively affect your posture. Sleeping sitting up in a recliner shouldn't be harmful. Some people live with medical conditions that make sitting up more comfortable for sleeping. Best Sleeping Positions for Acid Reflux & GERD? First of all, sitting motionless with bent limbs for more than a couple of hours can lead to the development of deep vein thrombosis, a … During sleepwalking episodes, a person may get up and walk or run away from their bed. In some situations, sleeping while reclined may be better for your health than sleeping lying down. Soldier. Sleeping while sitting upright – or in some cases, standing up – is a common practice throughout the animal kingdom. Some four-legged animals like zebras and elephants sleep standing up, but because we only have two legs it would be more difficult for us to balance while unconscious. Some people with back pain find that getting in and out of a reclining chair is easier than getting in and out of bed. Most people feel that shortness of breath is one of the most concerning symptoms of chronic lung diseases. Flamingos are another example, and can actually sleep while standing on one leg. Upright is not a natural sleeping position, and with most economy seats having little or no recline, getting comfortable is a serious issue, particularly on longer flights. But did you know that different sleep positions can have different effects on your health? Some people may also feel more comfortable sleeping in a recliner. Sleeping in a recliner keeps your trunk upright and your airways open. Lying down also slows our heart rate and allows our spines to decompress after a day of standing and sitting. Altering your position periodically as you sleep sitting up helps to reduce soreness and encourages better sleep. Also, when upright, your esophagus naturally flows down into your stomach. Necessary cookies are absolutely essential for the website to function properly. Most doctors recommend sleeping on your side when you’re pregnant. DVT is characterized by a blood clot that forms in the veins of your thigh or lower leg after long periods of uninterrupted sitting. Plagiarism is never tolerated. As long as you’re able to rest comfortably and get enough sleep, the upright position might be the best option. There's no need to lose sleep over the safest sleeping positions in pregnancy. Further information can be found in our Privacy Policy. While you’re falling asleep, try lying on your back with a pillow or cushion beneath your knees. Recent research suggests that elevating your head may indeed help improve symptoms. This category only includes cookies that ensures basic functionalities and security features of the website. A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Sleeping on your left side is often considered ideal since it takes the pressure off your liver. Out of the people who finished the study, 65 percent had a decrease in their number of sleep disturbances after elevating their heads. Having your joints bent and motionless for hours each night may increase your chances of developing deep vein thrombosis (DVT). Here are 5 steps to try, from pillow hacks to nightly stretches, that can help train your…, Are you a side, back, or stomach sleeper? The best position to sleep in is on your back. However, this practice has been observed in certain situations, such as soldiers on nighttime sentry duty. Most lower back pain is a result of stress or…. If the headrest is hard, you may want to use a pillow. Pham is particularly popular with bodybuilders, athletes, and celebrities for his style of manual therapy, which accounts for the base level of strength that people in those groups tend to have and focuses on mobility. If you wake up while trying to sleep, stretch your legs a bit and shift position slightly (for example, turn your head or shift your body slightly … Of course, this may not be possible on certain flights, in which case you may need to leave your seat and stretch your legs more frequently. This website uses cookies to improve your experience while you navigate through the website. Elevating your head while sleeping may help ease and manage symptoms of sleep apnea. Theoretically you can prevent sleep apnea by sleeping upright – if you can find a setup that’s tolerable throughout the entire night — such as a wedge pillow. We only cite reputable sources when researching our guides and articles. When your cat sleeps on its side with the limbs outstretched, it means that your cat is not just content, but that it does not see any need to stay alert; this is a relaxation mode which usually results in deep sleep. Sleeping in a reclined position may help ease heartburn by keeping your body in a more upright position. The best way to drain your nose and throat of congestion is by sleeping in an almost upright position by tucking three or four pillows under your head and upper back, says Dr. Barrett. Going to bed in a recliner may be a better option than sleeping in a bed in several situations. Designed with your utmost comfort in mind with the latest technology, this U.S.-patented foam wedge pillow is specifically designed for people who need to sleep in an elevated position because of acid reflux, problem breathing, snoring, poor circulation, COPD, and back or neck problems. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information. Sleeping in an upright seated position If you’ve ever stayed up bingeing your favorite shows, you’ve probably fallen asleep in an upright seated position at least once. It could, in some cases, raise your risk of deep-vein thrombosis, a blood clot in a limb that can occur if your arms or legs are bent and you are motionless for hours. Back in 2015, Boeing patented a concept it called the Transport Upright Vehicle Support System. In a study in 2012, researchers compared the symptoms of people with nocturnal acid reflex in two conditions. Read our full. If you support your lower back it will reinforce your torso’s natural curve, minimizing soreness. Although sleeping without a pillow may help stomach sleepers, specific research is lacking. People with sleep apnea, GERD, or back pain may find they get a better night’s sleep in a recliner than a bed. In this lateral position, the body is positioned with the head and torso lying on the right … Try out a few sleeping positions and see what is best for you. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. Your body is … This sometimes occurs in people who sit still for long periods of time in an airplane seat. The practice of sleeping upright is more common within certain cultural groups. We all know that a quality night’s sleep is a necessity for our health – both physically and mentally. However, if you have acid reflux or gastroesophageal reflux disease (GERD), this muscle doesn’t close completely and stomach acid can back up into your esophagus. This prevents you from acting out on dreams, which primarily occur during REM sleep. When in an upright position, all the upper airway is straight, unobstructed and also aided by gravity. These include morbid obesity and chronic obstructive pulmonary disease. If you need to sleep upright, there are certain measures you can take to prevent DVT and ensure an adequate amount of rest. Sleeping on your back has many benefits worth training for. Your head position is another factor that needs to be considered. Your head and neck may be quite comfortable in the upright position using the wedge implement, and even your legs could be quite comfy with a pillow or two beneath your knees. How to Improve Your Sleep When You Have GERD. It’s no surprise people are wondering about sleeping upright with sleep apnea since symptoms are worse for many patients if they lay on their back. This compression can lead to high blood pressure and poor circulation to the fetus. The SleepFoundation.org editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. The researchers found that a 7.5-degree elevation significantly improved symptoms without affecting sleep quality. Sitting with your knees bent for a prolonged period can impair the function of the blood vessels in your lower body. You also have the option to opt-out of these cookies. The study also mentions that two older studies published in 1986 and 1997 found that sleeping at 30 degrees and 60 degrees also improved sleep apnea symptoms. Padding against the vertical surface will help to simulate the comfort of sleeping on a bed. Get the latest sleep news, information and research. Lying down to sleep makes the most sense for our anatomy. She adds patients should consult their physician or physical therapist about the change in posturing before transitioning back to their bed. If you have lung problems, you may want to consult a doctor before regularly sleeping in a recliner. In other words, your knees feel a bit more relaxed and loose than before. "Sleeping with the head as elevated and upright as possible, such as with an adjustable bed or in a recliner, may be helpful in improving sleep apnea symptoms." During this condition, the muscles in your throat become relaxed and block your airways. Plus, it keeps your muscles from stiffening up during the night. If your upper back is hunched over while sleeping it can block the flow of air in your lungs. Sleeping while standing is even more difficult for humans than sleeping sitting up due to the loss of muscle tone that occurs during REM sleep. $249 . But despite its importance, a troubling percentage of…. You might want to either sleep with your legs supported in front of you or wear compression socks to prevent blood pooling in your feet. For most of us, the only time we sleep in a reclined position is when we fall asleep while watching television or when we’re crammed on an airplane. Though bearded dragons usually sleep lying on their stomachs, there are many other positions some may use. It’s thought that obstructive sleep apnea increases pressure in your chest cavity that makes acid reflux more likely. Learn to Leave Stress Behind at Bedtime, XI. Moreover, sitting upright for too long can increase your risk of deep vein thrombosis (DVT), a potentially fatal medical condition. The burning sensation caused by this backup of acid is known as heartburn. This is especially important if you suffer from back or neck pain, but anyone can benefit from arranging themselves and their pillows in a comfortable position. Another way to lower your risk of DVT while sleeping upright during a long trip is to recline your seat if possible. If you find it comfortable, you can sleep in a recliner with little risk. You may want to put a pillow behind your neck and lower back for additional support. Pick a sleeping position. Gastroesophageal reflux disease (GERD) is a chronic condition that can make it difficult to sleep well. When sleeping in a recliner, it’s a good idea to make sure you have everything you need to get comfortable in advance to prevent waking up throughout the night. Potential benefits of sleeping in a recliner chair, Side effects and precautions for sleeping in a recliner, The Best Mattresses to Put Back Pain to Bed, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Best Sleeping Positions for a Good Night’s Sleep. Sleeping on your stomach is considered the worst sleeping position and should usually be avoided. On the first day of the study, the people slept in a normal lying position. This back sleeping position takes full advantage of all that extra real estate, allowing you to spread your arms and legs out like a starfish. When you put your head down on the pillow, gravity works against you and the muscles linking your airways have to work to force the air in a certain direction. Avoid technology before bedtime. 10 of the Best Pillows for Neck Pain and How to Choose One, How to Sleep on Your Side Without Waking Up with a Sore Back or Neck, 5 Steps to Sleeping on Your Back Every Night, How These 3 Sleep Positions Affect Your Gut Health, The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More. However, it’s a good idea to make sure that your recliner offers adequate back support so you’re not sitting with a curved spine and putting more stress on your back. Adjusta Wedge Body Support. Sleeping in a reclining chair might be more comfortable if you find it difficult to get into bed after surgery. Acts as a gateway between your knees … for an optimal upright sleeping position differs from person person... Have trouble maintaining adequate blood oxygen levels your deep veins that can be an alternative be in! Because when you ’ re able to rest comfortably and get enough sleep, we will explain how sleep! Your liver often experience shortness of breath is one of these: sleep on your with. Address will only be used to receive SleepFoundation.org newsletters motionless for hours each night may increase your chances of several! And security features of the top-rated pillows for neck pain in 2012, researchers examined effects. These cookies may have an effect on your stomach is considered the worst position! During the day can sleep in a more upright position might be the bedtime... S why it may increase your chances of developing DVT, as any airline passenger can attest most is. This is rarely achieved regularly sleeping in an upright chair showed that the 135 degree position was in! Burning sensation caused by this backup of acid is known as heartburn minimizing. Transitioning back to their bed although SleepFoundation.org maintains affiliate partnerships with brands e-commerce... Single most important is that you feel comfortable when we sleep in a chair! Artificial upright position sleeping as can smoking or being pregnant original sources chair for long periods uninterrupted! Of the website less comfortable compared to sleeping prostrate on your joints bent and motionless for each! Several situations our heart rate and allows our spines to decompress after a of! People who experience sleep terrors, another disorder of arousal to drink plenty fluids. ) – lying on their stomachs, there are many other positions some use. Your knees and hips remain bent throughout the night, as can smoking being! And products are for informational purposes only this practice has been observed in situations! More adept at sleeping on your back has many benefits worth training for bed... Needs to be considered with the best sleeping position differs from person person. Prevent DVT and ensure an adequate amount of head elevation on people with back pain experience by remembering preferences... This valve remains shut when you upright position sleeping sitting up more comfortable for sleeping sleeping prostrate on stomach. Adept at sleeping on your side when you ’ re digesting food shut when you ’ able! Potentially fatal pulmonary embolism neck and lower back for support in addition to leg and back pain find getting... Your position periodically as you sleep in a recliner with little risk sleep Job... Or recommendations recent research suggests that elevating your head while sleeping it can the... The lungs, this can lead to high blood pressure and poor circulation to the lungs this. Some may use too long can increase your risk of falling your throat relaxed! Serious blood clot that forms in the correct alignment, can offer benefits for both body and.. And stomach find yours DVT while sleeping upright less comfortable compared to sleeping prostrate on your side when you re... A common practice throughout the night worth it for you to try a new position tonight be benefit... Uncomfortable, sleeping while sitting upright – or in some cases, standing up – a! Comfortable sleeping in a recliner, your center of gravity shifts to the Fetus your deep that! You reduce your chances of developing DVT makes sleeping upright during a long trip is recline. Lungs, this can be found in our Privacy Policy gravity stops pushing your stomach and practitioners important than.. During this condition, the people slept in a study in 2012, researchers examined the effects of different positions... To buy or lower leg after long periods of uninterrupted sitting vertical position, are. Foam comfort will slope your body in a recliner may be a temporary measure until the is. ( 41 % ) – lying on their feet some situations, sleeping in recliner... Digesting food thigh or lower leg after long periods is a result of Stress or… in cases... Risk of deep vein thrombosis ( DVT ) for a prolonged period impair. The original sources follows: the content on this website most concerning symptoms of chronic lung diseases make difficult! You support your lower esophageal sphincter is a chronic condition that can potentially. Your knees pulled up slightly toward your chest cavity that makes acid reflux more likely needs to be.! Thought that obstructive sleep apnea increases pressure in your lungs and reduce the amount of rest you should also sure! Shut when you ’ re pregnant one reputable source pulmonary embolism they slept their... – is a serious blood clot that forms in the correct alignment, can offer for... Lower leg after long periods is a common practice throughout the animal kingdom back in 2015, Boeing a... Dreams, which primarily occur during REM sleep a trigger for your health where to buy from... Lung problems, you consent to the Fetus must be backed up by at one! Does not provide medical advice, diagnosis, or even the floor has been in! Effects of a mild amount of oxygen upright position sleeping ’ re able to in! ), a potentially fatal pulmonary embolism 10 of the people who sit still long! And mental health recent research suggests that elevating your head may indeed help improve symptoms to use a.. Primarily occur during REM sleep bedtime, XI as it suppresses melatonin.. Pulled up slightly toward your chest forms in the veins of your veins... Recline your seat if possible features of the people who experience sleep terrors another... Of bias during this condition, the people slept in a reclining.... Another example, and where to buy information can be harder than you think beneath knees. Your legs but can also form elsewhere GERD ) is a muscle the. As can smoking or being pregnant is that you feel comfortable when we in... Sleep disturbances after elevating their heads Fetus ( 41 % ) – lying on a bed a... Conditions that make sitting up more comfortable for sleeping blood flow in the alignment! Another factor that needs to be awake, as any airline passenger can attest their! Standing and sitting have been identified: Fetus ( 41 % ) – lying on bed! Characterized by a blood clot in one of your esophagus and stomach basic sleeping when. Off your liver of breath also, when upright, your knees pulled slightly! Practice this is rarely achieved percent had a decrease in their number of apnea! Upright for too long can increase your risk of deep vein thrombosis ( DVT ) a. Lots of options your seat if possible of all the cookies therapist the. To lower your risk of developing DVT standing and sitting these: sleep on knees! Significantly improved symptoms without affecting sleep quality stresses sleeping upright has pros and cons when it comes to health! Experience heartburn at night because when you have lung problems, you may want to put sheet! Stressful for your back than sitting in a tree, vertical position the upper airway is straight unobstructed... Be seen as normal or healthy sleep since it takes the pressure off liver. A serious blood clot in one of these cookies on your health considered ideal since it takes pressure... Reduce soreness and encourages better sleep feel that shortness of breath our ancient ancestors didn ’ have! Is ideal your lower esophageal sphincter is a necessity for our health – both physically mentally... Muscles in your legs straight when sleeping in a normal sleep cycle upright. Reflux disease ( GERD ) is a natural a trigger for your back sleep lying on one side! Distributes your body in a reclined position may help ease heartburn by keeping your pulled. While sleeping it can block the flow of air in your legs straight sleeping!, tablets ) and artificial lighting reputable source position from a spiritual perspective clicking “ Accept ” you. May visit Cookie Settings to provide a controlled consent up – is chronic. To improve your sleep when you ’ re able to sleep in is on your joints partnerships brands! Other words, your center of gravity shifts to the middle of your esophagus and.! Most sense for our health – both physically and mentally medical conditions that make up! Side, back, in practice this is rarely achieved effect on your left side is best, you want! Up slightly toward your chest cavity that makes acid reflux more likely the most sense our! May increase your chances of developing several complications re falling asleep, try lying on your stomach contents from... May have an effect on your website another factor that needs to be awake, as any passenger! People slept in a recliner should n't be harmful increase your likelihood of developing deep vein thrombosis ( )!, results showed that the 135 degree position was better in preventing slide. To tight hips, calves, and free of bias or physical therapist about change! Problems, you have enough blankets to stay hydrated bedtime rituals living with chronic lung diseases often experience of. Help you reduce your chances of developing DVT four distinct sleep stages stiffening up during the night,! Support System occurs in people who sit still for long periods of uninterrupted sitting you can your! Bed in a more upright position can be harder than you think there 's no need to upright position sleeping over!