Do you find yourself waking up tired and going to bed awake?

Consistently having sleepless nights can greatly affect your physical, and mental health, as well as cause a weak immune system. Even having one night without sleep can lead to decreased productivity and mood swings. So, what can cause sleep issues and how can you achieve a better night's sleep? Typically, if you don't have a serious sleep condition or disorder, poor sleep practices are the most common root cause.

A quick fix to improve your sleep hygiene practices is by dumping your old sleep position. No more stomach sleeping, side sleeping, fetal position, etc. It's super important to move onto sleeping in zero gravity position.

Not only can this help you sleep better, but you can also solve other common problems like back pain, circulation issues, and more. There are many advantages of making the switch to a zero gravity position, all of which you can start seeing now.

Read on to see how you can use zero gravity to live a healthier life and achieve the best sleep you deserve. 

What is zero gravity?

Zero gravity is a state of being weightless. When thinking of weightlessness, usually one will think of an astronaut in outer space. This makes perfect sense because NASA actually created the zero gravity position for their astronauts as they ascend into space. It was specifically curated to reduce extra tension and pressure on the spine. 

How does this work for non-astronauts and why is this relevant? Earth's gravitational pull can cause a strain on muscles and put pressure on your joints. You are constantly being weighed down by this force. 

To combat this, you can mimic NASA's zero gravity position. This includes various precise bends across your figure that are mean to relieve pressure and alleviate tension in your body:

• A 120-128-degree angle bend at the hips
• 133-degree angle between the back of the thighs and calves to elevate the legs
• A lifted head to increase airflow

What is a zero gravity sleep position?

As mentioned earlier, zero gravity is not just an orientation for astronauts. Anyone can achieve a state of weightlessness by implementing the zero gravity position into their daily life. It can especially be helpful to do this during the night when going to sleep. 

This posture was created to help relax and protect the body from unnecessary stress. Other than using this pose while sitting and trying to get stuff done, you can do this while in bed. This makes taking care of yourself easier to achieve since you are already resting. Essentially, the zero gravity sleep position will put your body in a neutral mode that allows you to reset from the day's tension. 

With all the restoration that your muscles and joints are gaining from this pose, you are also able to sleep better and enter a deep sleep easier. However, there are even more benefits than just better rest.

What are the benefits of sleeping in zero gravity position?

As mentioned earlier, there are countless benefits of sleeping in zero gravity position. This includes medical benefits, lifestyle, and even more. Depending on your current health situation, some of these advantages of zero gravity may stand out more than others. No matter what, you will start feeling better and live a healthier life. 

Health benefits

Those who have been diagnosed with acid reflux understand the importance of sleeping with an elevated head. Gravity is your friend in this situation by keeping the bile and stomach acids down. This will begin to make nights a little more comfortable. You can reduce or even eliminate heartburn and acid reflux when sleeping by maintaining the zero gravity position.

The specific angles your body is positioned in will help alleviate back pain. By sleeping on a regular flatbed with no modifications, you leave parts of your body unsupported. When laying down your spine has a natural curvature along your entire back. This allows for a small gap which puts you at risk for pain and stiffness. Zero gravity takes care of this small gap and leads to pain relief and less pressure on your lower body.

When one is pregnant, their body has a lot of added stress, swelling, and overall discomfort. Using a zero gravity bed position can help make pregnancy a little more bearable. Even those who experience more serious sleep conditions such as sleep apnea can benefit. Due to the elevation of the upper body and legs, zero gravity helps eliminate snoring, aid in blood circulation, and reduce swelling.

However, these advantages are not only limited to pregnant people. Anyone can better their blood pressure and decrease snoring by using the specific positions outlined by the zero-g method. 

Lifestyle benefits

As for the lifestyle benefits of zero-g, the quality of your personal life can increase. You can work on your laptop, read a book, or simply watch Netflix while in zero gravity. Even if you are an avid gamer, you can improve your comfort by adjusting your seating to better support you. Enjoy doing the things you like without putting a strain on your body.

By implementing this pose, you can also reduce some of the stress from sitting at a desk for hours at a time and eliminate neck pain. Whether you work from home or are stuck at an office all day, you can decrease the tension and extra pressure. There's no reason to add even more stress to your work life by having bad posture. 

Other benefits

Due to the raised aspects of the zero-gravity position, it helps reduce muscle soreness. You can begin to feel relief in your legs, upper body, and back.

You will also have an overall more enjoyable resting experience by using the zero gravity position in bed. This posture lets the body reset which leads to better, deeper, and longer sleep. By having more relaxed nights, you will stop waking up tired and going to bed awake.

With this new refreshing wake up feeling, you can also have a better state of mind. This can lead to increased productivity and ease when it comes to preparing for the busy day ahead of you.

If you also have a varicose vein problem or are worried about getting them, this position can help you. Varicose veins are formed due to extended periods of time sitting or standing. This is because of the mountains of pressure put on your legs. By being in a physical state of "weightlessness" you decrease the risk of forming these veins. 

What is a zero gravity bed

A zero gravity bed allows you to receive numerous health benefits, all while getting a good night's rest. These products let you determine how much of an angle you would like for your legs and upper body to be at. This means pretty much any adjustable bed should allow you to simulate the zero-gravity position when sleeping.

How to achieve zero gravity

To achieve zero gravity, you should angle your hips at approximately 120-128 degrees as well as elevate your legs a bit above your stomach and heart. You can do this by stuffing pillows underneath you to achieve these angles, or by purchasing an adjustable bed. Typically, adjustable beds will have a preset with a zero-g function.

Or, if your bed does not offer that setting, you can alter the bed position yourself. You will know when you have achieved zero gravity once you start seeing the benefits of its work. No more snoring and a flexible spine are some of the telltale signs. 

FAQs

Is it OK to sleep in zero gravity position?

It is perfectly ok and actually encouraged to sleep in zero gravity position. It can be difficult to maintain this posture throughout the day, which makes the night perfect to try it out. Of course, you can try to recreate the pose with added pillows or blankets for support, but the easiest way to do so would be with an adjustable bed. 

An adjustable bed operates by having your bed base do all the work for you. Now you can reap the benefits of zero gravity, all while getting your 6-8 hours of sleep and barely doing any work. 

By implementing a zero-g position while sleeping, you can better your blood flow, heart health, and alleviate pressure points on the body. 

What is the best position to sleep in adjustable bed?

The best position to sleep in an adjustable bed is zero gravity, curated by NASA. It is the best out of all the sleeping positions, as it allows you to benefit more than just better sleep. By using your adjustable bed to achieve zero gravity, you open your body up for significant advantages. 

A zero gravity position includes an elevated head/upper body as well as elevated legs. This is all to create a 120-degree angle bend at the hips for a weightless posture. This specific position leads to improved breathing, better blood flow, and reduced high blood pressure. Thus making zero gravity the best choice of position when it comes to adjustable beds. 

How do you get the zero gravity position on an adjustable bed?

The adjustable base of your bed can shift to create a zero gravity sleep position. Depending on the make and model, your bed may even have a zero gravity setting for maximum comfort. Don't worry if it doesn't though, because you can alter the settings on your adjustable bed to mimic the zero-g orientation.

Ensure that your hips are angled at around 120 degrees, your legs are slightly elevated above your stomach, and your head is a bit above your heart. 

Is zero gravity position good for lower back pain?

Now you can recreate this type of pose in your very own adjustable bed. By setting your bed to the zero-g setting or altering it manually, you will feel the difference. There will be no more unevenly added stress or strain. Compared to sleeping on a flatbed with no proper posture, the zero gravity position will support your spine's natural curvature. 

Should you sleep in zero gravity position?

You should absolutely sleep in zero gravity position to receive all the added health benefits and improve your quality of life. Your entire body has curves that are left unsupported while laying down on a flatbed. The spine is an S-shaped curve that when laying flat, leaves a gap between your lower spine and the bed. You also will have gaps under your neck, the back of your knees, and behind your ankles. 

With a zero gravity sleep position, you will be able to fill in each of those gaps. This leaves no spot on your body unsupported and creates a neutral posture. Soon after you can wake up less sore, not as swollen, and refreshed. 

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There's nothing more frustrating than being unable to sleep at night. 

No matter how comfortable your bed might be, when you're suffering from lower back pain, getting that all -important rest can be tricky!

Sleep is incredibly important for our health and well-being, and is particularly vital when you're trying to heal a back injury. If you're looking to reduce pain, boost comfort, and wake up every morning feeling refreshed, then we've got all the tips you need to have the best night's rest possible.

This little guide will help you to find the best sleeping positions and styles for you, so that poor sleep will be a thing of the past!

How to Sleep with Lower Back Pain

What causes lower back pain?

Lower back pain is surprisingly common, and it can affect anyone regardless of their age, gender, or activity levels.

The entire spinal cord works as a protective channel for the delicate nerves that connect your brain to other parts of your body. Due to the fact you lumbar spine does more work each day, the vertebrae in that area are far more likely to shift and irritate the nerves they protect. For this reason, it's really important to stay mindful of your lower back as you move, so that you don't put any more pressure on an already hardworking area.

Not only this, but your spine also includes soft cartilage discs, that act like cushions between different sections of your spine. Sometimes, these discs can move and put unwanted pressure on the nerves that are nearby - this is known as a herniated disc, and it can also cause significant back pain.

Your spinal discs can also be affected by degenerative disc disease. This is where the cartilage wears away over time, so that your spine receives less support. This condition can cause long-lasting lower back and neck pain, due to the fact that these are the areas you tend to rely on the most.

Pain in your back can also be caused by other conditions such as sciatica or sprains - so it's always best to consult your Doctor for medical advice if you have any major or long-lasting concerns.

What can make lower back pain worse?

Lower back pain can be affected by a variety of factors, so it's important to take preventative measures so that your pain doesn't get worse over time.

To help support and protect your lower back, it's vital that you try to maintain good posture throughout the day. People with poor posture can inadvertently irritate the nerves in their back, by holding their spine in an unnatural way. Don't hunch your shoulders or strain your neck, but try to 'stack' your shoulders over your hips, to maintain the natural curve of your spine.

You should also be mindful of the way you move - especially when you're carrying something. Twisting too sharply when getting out of bed, or using the wrong position to lift a heavy object can strain your spine or encourage a herniated disc.

It may seem simple, but taking the time to move carefully, and avoiding movements that are likely to cause strain can greatly reduce lower back pain. Being mindful of your lower back and making sure your spine has the right support is a sure way to help you sleep better.

How can I relieve my back pain fast?

If you're looking to alleviate back pain quickly, here are a few things that will provide fast pain relief:

• Using a Warm or Cool Compress: Using something hot or cold on a problem area is an excellent way to achieve relief from any discomfort. It will help to quickly soothe any strain, and can easily be done at home or work with a heat pad or hot water bottle.

• Gentle Activity: It may seem like the best approach, but reducing movement in your back will actually make any pain worse. Instead, try to keep moving to prevent causing pressure on the spine, and to encourage your body to heal. Light forms of exercise, such as a short walk, will have the best results!

• Stretching: Doing some gentle stretches that are tailored to people with back pain can encourage your spine to relax, and really reduce any strain. Make sure to move carefully into each stretch, and to hold each position for a few minutes for the best effect.

What are the best sleeping positions for lower back pain?

No matter if you like to sleep on your side or on your front, here are a few of the best sleeping positions for different sleeping preferences, so that you can get the best quality rest possible:

Front Sleepers

Sleeping on your stomach isn't always the healthiest sleeping position - but if it's your preferred sleeping style then here's an easy way to make it beneficial for your spine and reduce low back pain:

1. Select two firm, supportive pillows.
2. Place one underneath your head to ensure your neck is supported.
3. Position the second pillow underneath your pelvis - this will allow your back to maintain the natural curve, and prevent too much pressure being created in your lumbar spine.
4. Enjoy your night's rest!

Back Sleepers

If you're a dedicated back sleeper, here's how to achieve the perfect sleeping posture and prevent back pain:

1. Select two pillows, or substitute one pillow for a folded towel.
2. Place a pillow underneath your head as usual, making that sure your neck is comfortable.
3. Position the towel or second pillow under your knees - this will ensure you spread your weight as evenly as possible, so that you don't put unnecessary pressure on your lumbar spine.

Side Sleepers

Why is my sleeping position important?

Finding the best sleeping position for your preferred sleeping style is vital. Not only will it keep you comfortable throughout the night, but it can actually benefit your body in a range of ways.

A healthy sleeping position will allow your body to stay supported as it rests. It will allow you to maintain the ideal spinal curve, and won't cause unnecessary strain or pain. Your nerves will stay protected, so you'll be able to wake up refreshed. Good quality sleep can also encourage your body to heal, and will prevent pain from getting worse.

Not only this, but using sleeping positions that reduce back pain will also benefit your body as a whole. By ensuring your spine is correctly aligned, they ensure your back, head and neck are all protected, and can even benefit your knees, too!

Extra Tips for Perfect Sleep Hygiene

If you're determined to achieve a good night's sleep, here are some handy extra ideas to make sure you stay as comfortable as possible:

• Choose the Right Mattress: No matter if you're a side sleeper or prefer to sleep on your back, you won't have good sleep if your mattress isn't supportive! Try to select something that's not too firm, but not too soft either - this way you won't create any pressure points, and you'll ensure your body maintains the correct position throughout the night!

• Choose the Right Pillow: Your head and neck are intricately connected, and working to reduce neck pain can greatly benefit your back, too! No matter your favorite sleep position, always make sure you use a firm pillow that will take care of your neck as you move at night.

• Create the Perfect Sleeping Environment: Poor sleep can make back pain worse, so try to make sure your sleeping area has everything you need for the best rest possible. Use a sleep mask to block out light, and wear ear plugs if you're a light sleeper. Choose soft bed sheets that won't irritate your skin, and try to make sure the room temperature is fairly cool, too.

• Avoid Nicotine: Keep in mind that Nicotine can cause the cartilage discs in your spine to deteriorate more quickly than usual, which can result in your spine having less support, and your nerves undergoing more strain. If you're trying to achieve better sleep, consider reducing how much you smoke.

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The back is, at the same time, one of the strongest and most fragile parts of our bodies. It's at the intersection of countless ligaments, muscles, and bones; which is why back pain has so many different causes. Often, it can be hard to pinpoint a single one. From being overweight to medical conditions to a simple awkward movement; back pain can be brought on by a myriad of different factors.

In this article, we'll explore the link between back pain, sleep, and weight. We'll discuss the root causes of back pain, before suggesting some ways to minimize it and ensure you get a good night's sleep. 

Sleeping with Back Pain

Have you ever woken up with a sore back? Or perhaps you've had trouble falling asleep because you couldn't find a position that provided enough relief from your nagging backache? Perhaps you push it to the back of your mind and think "it's just my back playing up again, it'll get better one day". 

Back pain can have a huge impact on sleep, and a lack of sleep can lead to more serious side effects and complications later in life. If you're suffering from back pain and find that it's affecting your sleep, it's crucial that you get to the bottom of the problem and search for solutions to help keep the pain at bay. 

What can cause back pain?

Back pain can vary from being slightly inconvenient to downright impossible to live with. Unfortunately, as we get older we're all more prone to a few more aches and pains as our bodies stop working like they used to.

So what exactly causes back pain? Let's take a look at some of the major factors that can contribute to back pain and other problems like neck pain and joint pain.

Lifestyle

Lifestyle is the most important factor when it comes to people who experience lower back pain. In fact, most people who suffer mild back pain can improve symptoms with small lifestyle changes. So what aspects of your lifestyle can cause or exacerbate back pain?

Excess body weight and obesity

Did you know that there's a link between back pain and weight? An unhealthy weight decreases blood flow and is linked to a range of health issues including high blood pressure, diabetes, heart disease, and stroke. It also increases the chances of a person experiencing joint, neck, and back pain, as well as muscle strain. Extra weight affects the lower back in particular, as it's a part of the body particularly vulnerable to weight-related pressure. 

Getting older (it happens to us all!)

Inactive lifestyle

A lack of exercise can result in the muscles in your back becoming weaker which can lead to worsened back pain. If we lead inactive lifestyles and spend a lot of time working from a computer desk, our backs are more likely to become stiff and painful. Regular exercise can reduce back pain and improve spine health by keeping the muscles strong.

Other common causes of back pain

There are many factors that can lead to back pain. Other common causes include:

• Strain in muscles or ligaments: repeated heavy lifting or sudden, awkward movements can result in back injuries
• Skeletal problems: Bulging or ruptured discs, scoliosis, degenerative disc disease, arthritis, osteoporosis
• Poor posture habits
• Uncomfortable mattresses: poor support can cause pain or existing pain may worsen

Back pain and sleep: What's the connection?

How does weight affect back pain?

As we mentioned earlier in the article, there is a proven link between obesity and back pain, but how exactly does weight affect back pain? 

The American Obesity Association reports that back pain affects nearly one-third of overweight or obese people. Obesity can result in a myriad of other health complications as it puts increased stress on every organ in the body and the skeleton itself. 

When your body carries excess weight, particularly belly fat, the weight pulls your pelvis forward, adding strain to the muscles and ligaments in your back. Lower back pain is particularly prevalent, and over time the spine can curve and become unnaturally tilted. 

People who are overweight are also more likely to experience sleep apnea, a sleep disorder that causes pauses in breathing or shallow breathing during sleep. An estimated 18 million Americans suffer from the condition daily, and it's often associated with overweight or obese people. Disordered breathing can result in daytime tiredness, which makes it more difficult for people to find the motivation to get active and achieve weight loss goals. Bad sleep can also result in further weight gain due to decreased energy levels and lowered metabolism.

If you're experiencing new pain symptoms, back pain especially, then evaluate whether you can attribute it to weight gain. Weight loss is a method that can reduce spine problems by relieving pressure and reducing stiffness. 

How can I reduce back pain?

If you suffer from back pain then you'll be pleased to know that there are some actions you can take to reduce it. Depending on the cause of your pain, these solutions might not eliminate it from your life completely, but they can help to alleviate pressure and make living with back pain much easier. Making general changes to improve your lifestyle, like deciding to lose excess body fat, or improving posture can improve symptoms of chronic pain in the back.

Choose the Right Bed

A good bed can make a huge difference to your back pain. When choosing the best bed for you it all depends on your personal preferences. We've come up with some tips for choosing the right bed to provide the right support for your spine and help relieve your low back pain. 

Choosing the right mattress

It's also worth considering a memory foam mattress that molds to the shape of your body to keep you aligned all night long. What's more, research has shown that a new mattress can make a world of difference to your sleep quality. A good mattress is an important investment, so be sure to take advantage of companies that offer trial periods. This way you can test out whether the mattress was just super comfortable in the showroom, and evaluate if you can spend the next few years sleeping on it or not.

Bed frames

If you suffer from a bad back, choosing a good bed frame can also make a difference. You might want to look into adjustable beds, which allow you to raise the top and bottom parts of your bed to find a position that provides the most relief. 

Don't Forget Neck Support

Back sleepers may benefit from thinner pillows that fill the space between the neck and the mattress. Side sleepers, on the other hand, should use a thicker pillow that keeps the head aligned with the rest of the body. If you're a stomach sleeper, then it's best to use a thin pillow or no pillow at all to keep your body aligned. 

Careful Movement

If you experience back pain, you might find that the last thing you want to do is move. You might be surprised when your doctor recommends gentle exercise when the pain is your body's way of telling you not to move! However, movement is the key to recovery, so you should probably listen to your doctor. 

If you've had an episode of back pain, make sure you move carefully. Don't lift heavy objects or make sudden movements that are likely to put excess strain on your spine and joints. Instead, make sure you listen to your body and make careful movements to prevent further damage.

The Right Sleeping Position

Everyone has their favorite sleeping position. Whether you prefer to nod off on your stomach, side, or back, here are some tips to improve your back pain and keep your spine aligned:

• Back sleepers: Try putting a pillow under your knees to keep your spine neutral. Sleeping on your back can relieve pain as you distribute your weight evenly, putting less strain on your pressure points.
• Side sleepers: Place a pillow between your knees if you're prone to side sleeping. Positioning a pillow between your knees helps to keep your hips, pelvis, and spine aligned.
• Stomach sleepers: Stomach sleeping is commonly referred to as the worst sleep position, as it puts added stress on the neck. If you must sleep on your stomach, try placing a pillow under your abdomen and pelvis to relieve pressure on the lower back. This works well for patients experiencing degenerative disc disease or people with a herniated disc as it opens up spine disc space.

Get Active

Maintaining a healthy weight or taking steps to lose weight helps to ease or prevent back issues from arising. Shedding just a few pounds can improve your lower back pain as losing excess weight takes the pressure off your back muscles and joints. In fact, for every four pounds you lose, you'll remove 16 pounds of pressure from your spine! 

An active lifestyle is crucial to being healthy and avoiding health complications as we get older. When it comes to sleeping better, being active can help to tire us out, meaning our brains and our bodies are ready to switch off when it's time to go to sleep. What's more, exercise improves posture by strengthening our muscles, which helps to combat the possibility of bad posture leading to back pain. 

The relationship between sleep, excess weight, and back pain is complicated. Weight gain leads to back pain, back pain leads to bad sleep quality, bad sleep quality leads to fatigue and weight gain - it's a vicious circle! 

If you suffer from back problems, a combination of pain management methods and lifestyle changes can improve your condition. If you're carrying excess weight that's putting added pressure on your spice, try to lose weight and you'll likely see back pain results that'll improve your overall quality of life.