In addition to leg and back pain, sleeping in an upright position can have a negative effect on your knees. We also use third-party cookies that help us analyze and understand how you use this website. 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? DVT is a serious blood clot in one of your deep veins that can be potentially life threatening. Necessary cookies are absolutely essential for the website to function properly. 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. Keeping your legs straight when sleeping in a recliner may be better for your circulation than keeping your knees bent. If you support your lower back it will reinforce your torso’s natural curve, minimizing soreness. Is Sleeping Without a Pillow Good or Bad for Your Health? It often leads to snoring, abrupt awakenings during the night, and sleepiness during the day. Soldier. Your body is … 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. More Info. Horses, for instance, are equipped with a system of tendons and ligaments that allow their legs to essentially lock into place while they sleep. Further information can be found in our Privacy Policy. What Are the Best Sleeping Positions When You’re Pregnant? This positions your body to provide support to your spine, even if your bed isn’t shaped to the curve of your back. Some people with back pain find that getting in and out of a reclining chair is easier than getting in and out of bed. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources. Some people live with medical conditions that make sitting up more comfortable for sleeping. This compression can lead to high blood pressure and poor circulation to the fetus. Sleeping on the side This is one of the most comfortable sleeping positions for cats. Sleeping in a recliner is generally safe. DVT is characterized by a blood clot that forms in the veins of your thigh or lower leg after long periods of uninterrupted sitting. On the next 6 nights, they slept with their head elevated by a 20-centimeter high block. Six basic sleeping positions have been identified: Fetus (41%) – curling up in a fetal position. Sleeping on your side, in the correct alignment, can offer benefits for both body and mind. If you have lung problems, you may want to consult a doctor before regularly sleeping in a recliner. There's no need to lose sleep over the safest sleeping positions in pregnancy. However, this should not be seen as normal or healthy sleep since it is disorder-related. Altering your position periodically as you sleep sitting up helps to reduce soreness and encourages better sleep. Sitting in a reclined position is less stressful for your back than sitting in an upright chair. The practice of sleeping upright is more common within certain cultural groups. Pick a sleeping position. 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 … For their mental and physical health, adults need between seven and nine hours of sleep, and it’s important that they…, Sleep is just as critical to our body as other basic functions of survival like eating, drinking, and breathing. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Sleeping on your stomach is considered the worst sleeping position and should usually be avoided. The SleepFoundation.org fact-checking guidelines are as follows: The content on this website is for informational purposes only. However, one researcher made a notable point. Tight muscles may also increase your risk of falling. 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. You may want to put a pillow behind your neck and lower back for additional support. All rights reserved. Here are some ways you can improve your sleep: Sleeping in a recliner is generally safe. These cookies will be stored in your browser only with your consent. What’s most important is that you feel comfortable and…. Healthline Media does not provide medical advice, diagnosis, or treatment. This was the most common position, and is especially popular with women. Plagiarism is never tolerated. It is mandatory to procure user consent prior to running these cookies on your website. 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. If you find sleeping on your side uncomfortable, sleeping in a recliner can be an alternative. If the headrest is hard, you may want to use a pillow. “I have had a number of physical therapy patients after various shoulder surgeries tell me that sleeping in a recliner is the only way they can get comfortable,” says Dr. Jenny Iyo, a Doctor of Physical Therapy and member of the SleepFoundation.org medical review panel. 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. For most people, this valve remains shut when you’re digesting food. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Some guides and articles feature links to other relevant SleepFoundation.org pages. This temporary paralysis also makes sleeping upright less comfortable compared to sleeping prostrate on your side, back, or stomach. We all know that a quality night’s sleep is a necessity for our health – both physically and mentally. 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. Blue light is emitted from our devices (computers, smartphones, tablets) and artificial lighting. Sleep…, It’s well-established that sleep is essential to our physical and mental health. Flat on your back, with arms by your side, can cause snoring, which affects half of all adults … The best sleeping position differs from person to person, but a bit of investigating and testing can help you find yours. Some people may also feel more comfortable sleeping in a recliner. How to Improve Your Sleep When You Have GERD. So it is not such a stretch to some of them sleeping upright in … Try out a few sleeping positions and see what is best for you. But opting out of some of these cookies may have an effect on your browsing experience. Right Side. Taking certain medications can increase your likelihood of developing DVT, as can smoking or being pregnant. Back and Leg Pain. However, Dr. Iyo stresses sleeping upright should be a temporary measure until the patient is able to sleep comfortably in bed. As long as you’re able to rest comfortably and get enough sleep, the upright position might be the best option. 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. 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. Place a pillow between your knees to keep your pelvis and spine straight. Lying down to sleep makes the most sense for our anatomy. It’s important to note that some sleep disorders can cause people to stand up, and even walk around, without waking up. 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. Knowing your best sleeping position can be harder than you think. 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. Out of the people who finished the study, 65 percent had a decrease in their number of sleep disturbances after elevating their heads. This website uses cookies to improve your experience while you navigate through the website. Having your joints bent and motionless for hours each night may increase your chances of developing deep vein thrombosis (DVT). This can be partly attributed to the way our bodies relax and lose muscle tone during certain stages of a normal sleep cycle. Try one of these: Sleep on your side, with your knees pulled up slightly toward your chest. It’s thought that obstructive sleep apnea increases pressure in your chest cavity that makes acid reflux more likely. Sleeping upright is neither inherently healthy or unhealthy. If you find it comfortable, you can sleep in a recliner with little risk. 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. We've rounded up 10 of the top-rated pillows for neck pain. Other animals are more adept at sleeping on their feet. These cookies do not store any personal information. Your lower esophageal sphincter is a muscle at the end of your esophagus that acts as a gateway between your esophagus and stomach. Nights are a different story, even with the best bedtime rituals. 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. Some studies suggest reclining your seat at an angle of at least 40 degrees leads to healthier sleep than sitting upright at an angle of 20 degrees. 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. Best Sleeping Positions for Acid Reflux & GERD? The risk of DVT is also important to consider, especially during long flights. While the left side is best, you have lots of options. 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. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. 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. Learn to Leave Stress Behind at Bedtime, XI. Sleeping in a reclining chair might be more comfortable if you find it difficult to get into bed after surgery. The SleepFoundation.org editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. In certain situations, however, you may want to avoid it. Sleeping on your side opens up the airways and can tremendously decrease the risk of breathing problems. A reclined position may also cause blood congestion in your lungs and reduce the amount of oxygen you’re able to breathe in. 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. However, humans often struggle with sleeping upright on occasions when this position is required, such as napping on planes or during long car rides. How you sleep could be affecting the way your body functions, from your brain to your stomach, at night and…, If you're dealing with lower back pain, you know how difficult it can be to get a good night's sleep. But did you know that different sleep positions can have different effects on your health? This makes it … Avoid technology before bedtime. This sometimes occurs in people who sit still for long periods of time in an airplane seat. 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. Chronic lung diseases make it difficult for people to breathe normally, so people often have trouble maintaining adequate blood oxygen levels. These include morbid obesity and chronic obstructive pulmonary disease. All scientific data and information must be backed up by at least one reputable source. The single most important part of upright sleeping is lower back support. Sleeping on your left side is often considered ideal since it takes the pressure off your liver. Padding against the vertical surface will help to simulate the comfort of sleeping on a bed. Most doctors recommend sleeping on your side when you’re pregnant. Neck Pain and REM Sleep According to the National Sleep Foundation, once we move into rapid eye movement (REM) sleep, it is harder to keep upright. 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. The Link Between Sleep and Job Performance, VI. 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. 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. Flamingos are another example, and can actually sleep while standing on one leg. Sleeping in a recliner keeps your trunk upright and your airways open. For instance, if you have seasonal allergies or a cold, sleeping in an almost upright position could be beneficial. 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. On your side . Moreover, sitting upright for too long can increase your risk of deep vein thrombosis (DVT), a potentially fatal medical condition. 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. 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. To prevent DVT, airline passengers on long flights are often instructed to stand up and stretch their legs periodically while they are in the air. However, sleeping upright does present some concerns. About 60 percent of people with obstructive sleep apnea also have GERD. Sleepwalking is a disorder of arousal. 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. However, this practice has been observed in certain situations, such as soldiers on nighttime sentry duty. 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