You might think your traditional bed is already comfortable, but it may also be the source of your neck and back pain. As nighttime sleeping position can have a profound effect on whether you wake up feeling rested or wake up with a new ache. So, the best position to sleep in is the one that supports every part of your body from your head to your toes. Dreaming of a solution to those daytime aches and pains? When it comes to getting a restful night's sleep and eliminating pain, zero-gravity (or Zero-G) sleep is the best answer.
What is Zero-Gravity Sleep?
The Zero-Gravity position, as a neutral body posture, was initially invented last century by NASA to ease the stress on astronaut's bodies from launching into space. This involves raising the head and knee line slightly above your heart and is defined as being in a state or condition of weightlessness. NASA puts astronauts in this position before take-off to equalize their weight and ease the stress on their bodies as they are launched into space.
While in real-life scenarios, this position enables you to place your body in a neutral sleeping position. With your legs raised and head tilted up, it supports your heart, spine, and nervous system and makes it easy to fall and stay asleep, as well as sleep deeper.
What Exactly Does The Position Look Like?
Your upper body is raised to a 120-degree angle so that your head is above your heart (This is the most relaxed position for your heart and nervous system)
Your legs are elevated to about 45 degrees, with knees bent
Your torso and thighs are angled equally from the hip
What are the Benefits?
Gravity weighs us all down. The benefit of a zero-gravity bed is the pressure relief you will experience on our bodies during the hours when we need it the most. As you sleep, your body can fully rest and recover in the most relaxing position.
Whether you're suffering from back pain or looking for an alternative sleep setup to catch more Zs, anyone can benefit from the zero-gravity sleeping position. Take a look below at their top five benefits.
#1 Ease Neck and Back Pain
In the zero-gravity position, your spine is relieved of all tension and pressure.
When you're sleeping in a flat position, gravity adds pressure to your spine and causes discomfort and soreness. You're likely to feel this pain in your neck and lower back. And if you already have sleeping problems, this pain can feel even worse.1 That's because studies show that sleep disturbances interfere with how your body manages pain. The less restful your sleep, the less opportunity your body has to try to alleviate those aches.
Being in a sleep position that fully aligns your spine is the solution to your pain. The 120-degree angle guarantees that you'll wake up pain-free.
#2 Improve Digestion
Elevating your head can ease snoring and make breathing easier, but it also can prevent uncomfortable acid reflux and heartburn. Keeping your upper body propped at an angle prevents stomach acid from creeping back up your esophagus and keeps you sleeping peacefully.
When lying flat, gravity works against your digestive system. The body then has a harder time breaking down food. Your digestive system has already slowed down for the night, so a poor sleep position forces it to work harder.
This means you're more likely to experience sleep disruptions like:2
When poor sleep causes digestive issues, those issues lead to more poor sleep. It's a cruel cycle, but at a 120-degree angle, gravity works with your digestive system. Food is better able to move through your body allowing you to sleep easily.
#3 Eliminate Snoring (and Deepen Sleep)
Breathing better means sleeping better. But if you have trouble breathing at night or if your snoring is keeping you up, changing your sleep position can help open your airways.
The zero-gravity position that keeps your head and chest up at an angle allows for your nasal passages to stay open and keeps your tongue from putting pressure on your throat. In this position, you can experience a deeper, more restful sleep.
When Snoring Becomes a Nightmare
Snoring problems are a lot more common than you may think.3
Roughly 40% of men snore habitually
About 24% of women snore habitually
About half of all people experience snoring at some point in their lives
But when snoring becomes bad enough to disrupt the amount of sleep you're getting and the quality of that sleep, it's time to make a change.
Not only does poor sleep lead to daytime fatigue, but it also affects other crucial aspects of how your body functions. In fact, poor sleep can cause problems like:4
Weak immune system
Lack of alertness
High blood pressure
Some adjustable mattress bases, such as the Casper Rise Pro and Rise Max, even come with anti-snore features that work to reduce pressure on your airway. This makes it easier to breathe and reduces the possibility of any snoring waking you up.
#4 Regulate Blood Circulation
Elevating your legs so that they're about the level of your chest is an easy exercise for proper blood circulation. This is because when you lie flat on your back, you put pressure on your heart, forcing it to work harder to pump blood throughout the body.
With your legs lifted, you receive better blood flow, which is beneficial for reducing:
Swelling in the hands, legs, ankles and feet (especially for people with diabetes and high blood pressure)
The chance of blood clots
#5 Improve Heart Health Through Better Sleep
Not getting enough sleep can negatively impact your heart health, leading to the development of different heart-related issues, such as high blood pressure and heart failure. With a zero-gravity bed, you can ensure you're getting the most restful sleep possible for your body.
What's the optimal amount of time spent snoozing?
A good rule to follow is seven to eight hours of sleep each night.5 While it can vary a little, you'll know you're reaching your body's ideal sleep duration if you're able to fall asleep in 15 minutes and wake up feeling rested without an alarm.
If you're looking for more ways to improve your sleep quality and your heart health, Hopkins Medicine recommends:
Reporting to your doctor for any sleep or heart concerns
Seeking treatment for any underlying sleep-related problems
Maintaining a healthy weight
One extra merit is, sleeping zero-gravity also improves pregnancy symptoms.
#6 Lifestyle Benefits & Convenience!
From catching up on emails to binge-watching your latest obsession, there are lots of activities that can be done while sitting in zero-gravity. Your head is optimally propped to prevent neck strain while looking at a screen, phone or book, and you can avoid the aches and pains that tend to come with sitting at a desk for hours at a time. Win-win!
From Space Position to Adjustable Beds / Bed Frames
While the zero-gravity position has been used by NASA for decades, what can be the answer to sleep in the zero-gravity position to improve our night's rest? Adjustable beds / bed frames (also known as zero-gravity beds).
When you hear “zero-gravity,” images of astronauts floating in space are probably the first to come to mind, and that's what a zero-gravity bed promises: the feeling of floating in space without having to actually be in space.
Once reserved only for hospital rooms (for plenty of health benefits they offer), modern adjustable beds have made their way into bedrooms across the world to promote better sleep.
Apart from basic head and foot articulation, some adjustable beds are built with features including under-bed lighting, built-in USB ports, and programmable remotes. You can find adjustable beds in a very competitive range of prices from FEZiBO.
A zero-gravity bed is any adjustable bed / bed frame that places your body into a zero-gravity position. This spreads the pressure evenly throughout your body to alleviate neck and back pain. Plus, it can benefit a sleeper's digestion, breathing, and provide proper blood circulation.
What's More About Adjustable Beds?
Adjustable beds allow you to
find your most comfortable position for sleep (even if it’s not zero-gravity) and
they make climbing into and getting out of bed easier (this is especially beneficial for older folks or those with painful conditions).
Independent bed bases are also useful for those who share the bed with a partner who snores since many adjustable bases have an anti-snore function, so you can simply elevate your partner’s head without waking them from sleep (see below).
Below: another real life scenario of two adjustable bed bases in one bed.