3 reasons why the zero-gravity position could improve your sleep

Zero-gravity sleep imitates the posture of the neutral body that astronauts use in space. On Earth, this generally means lying on the back with your head and the slightly high knees. Some believe that sleeping this way can improve sleep quality, reduce snoring and facilitate back pain.

What is the zero-gravity sleep position?

Some adjustable beds have zero-gravity feature, but you don’t have to buy a new bed to reach this position.

“You could get a corner pillow to raise your heads, and there are often farms that you can at least put under your knees to support the knees, so that you have a little less stress on this,” said Susheel Patil, MD, director of the sleep medicine program for university hospitals in Cleveland.

Whatever pillow you use, make sure it supports the turn in your knees, added Patil. Having your head and slightly high legs can relieve the pressure on your back and help you sleep more comfortably.

There may also be other advantages in addition to a better sleep.

1. It could help alleviate back pain

People who wake up with lower back pain can find relief with this sleep position. Putting a pillow under your neck and knees can reduce the pressure and prevent you from hanging your back while you sleep. However, it is not a universal solution.

“If you sleep, it would probably not be a good position, because it will put more stress in the back,” said Patil.

Some people will feel better to sleep on the side rather than flat on their back or zero gravity. The firmness of the mattress and the pillow can also affect the comfort and alignment of the spine.

“The important thing is that they should be comfortable. There should not be excessive pain to change these positions,” said Patil.

2. This could prevent acid reflux

Some people say that zero-gravity position helps prevent acid reflux. The elevation of your head can help prevent the contents of the stomach from moving into the esophagus while you sleep.

However, the lifting of your legs at the same time could counter this advantage, according to Patil.

“The concern of the zero gravity position is that you are slightly folded with your legs-which can actually affect abdominal pressure, by pushing on the contents of the stomach. This may not be so useful from the reflux point of view,” he said.

3. This could reduce snoring

People who snore due to a flowing nose or blocked respiratory tract can benefit from this position. Studies have shown that high body elevation can reduce snoring and improve sleep quality.

Should you try zero-gravity sleep?

About one in three American adults do not sleep enough, which can increase the risk of heart disease, infections, depression and memory problems.

If your current sleep position causes discomfort, trying zero gravity could help. But, keep in mind that this position will not work for everyone, and research on its effectiveness is limited.

“If you do it because of sleep problems and you implement this and you find that your sleep problems do not improve, talk to your doctor or ask if you have to be referred to a sleep center to talk about your sleep problems,” said Patil.