Sleeping upright involves resting in a non-horizontal position, such as in a chair, a recliner, or propped up in bed with multiple pillows. This practice is common in various situations, whether by choice or necessity. While the human body is typically designed for horizontal sleep, sleeping upright is sometimes the only option or offers specific benefits, raising questions about its health implications.
Common Reasons for Upright Sleep
Travel is a frequent reason for sleeping upright. Long journeys on planes, trains, or buses often require sleeping in a seated position. Temporary situations like waiting rooms or emergencies also necessitate upright rest.
Medical conditions are another common reason. Conditions like severe acid reflux (GERD) or obstructive sleep apnea can see symptoms alleviated by an elevated upper body, which helps gravity keep stomach acid down or airways open. Post-surgical recovery, particularly after procedures involving the shoulders, neck, or certain dental work, often requires elevation to reduce swelling and promote healing. Pregnant individuals, especially in later stages, may also find upright sleep more comfortable due to pressure on organs and improved breathing.
How Upright Sleep Affects Your Body
While sometimes necessary, sleeping upright affects the body in several ways. The circulatory system is a significant concern. Prolonged sitting can slow blood flow to the lower extremities, increasing the risk of blood pooling and deep vein thrombosis (DVT). DVT involves the formation of blood clots, typically in the legs, which can be dangerous if they travel to the lungs.
This risk is particularly relevant during long periods of immobility, such as extended travel. The musculoskeletal system can also experience strain. Maintaining an upright posture for extended periods can put pressure on the neck, back, and shoulders. As muscles relax during sleep, the head can drop to the side, potentially causing neck pain and muscle strain.
Sleeping in a seated position can also flatten the natural curve of the lower back, overstretching muscles and ligaments and potentially leading to chronic back pain. Sleep quality often suffers. This position can make it difficult to achieve deep, restorative sleep stages like REM sleep, leading to fragmented sleep. Discomfort and the body’s natural tendency to relax in a horizontal position can contribute to less restful sleep.
Making Upright Sleep More Comfortable
For those who must sleep upright, several strategies can enhance comfort and mitigate potential negative effects. Providing proper support is paramount. Using a U-shaped or travel neck pillow can help stabilize the head and prevent it from flopping, reducing neck strain. Lumbar support pillows or even a rolled-up towel placed behind the lower back can help maintain the spine’s natural curve and alleviate back pain. Elevating the legs with a footrest or pillow can also improve circulation and reduce swelling in the ankles and feet.
Finding an optimal reclining angle is also important. Some studies suggest that reclining at an angle of 30 to 45 degrees can be more conducive to healthier sleep than a fully upright position. This angle can also be particularly helpful for managing acid reflux and breathing issues.
Avoiding leaning on objects that throw the spine out of alignment, such as a window or steering wheel, is also recommended. Frequent movement is crucial during long periods of upright rest to promote circulation and prevent stiffness. Getting up and walking around every 30 to 60 minutes, or performing simple leg and ankle exercises if movement is restricted, can significantly reduce the risk of DVT. Staying hydrated by drinking water also helps maintain blood fluidity. Additionally, creating a conducive sleep environment, even when upright, can improve rest; this includes using eye masks and earplugs to block out light and noise, and ensuring a comfortable temperature.