Whether sleeping upright is a good choice depends on your comfort and ability to get quality rest. This guide explores the effects of sleeping upright on health.
Is Sleeping Upright Healthy?
Resting in a seated position is not inherently good or bad for your health. For many, it is a temporary solution used during recovery from shoulder surgery or to manage specific medical conditions, such as chronic obstructive pulmonary disease or morbid obesity.
However, most people find this position difficult because of how the human sleep cycle works. During rapid eye movement (REM) sleep, the body experiences a loss of muscle tone. This temporary paralysis makes it harder to stay in a seated position compared to lying on the stomach, back, or side.
Risks and Precautions for Sleeping Upright
A primary concern when sitting for long periods is deep vein thrombosis (DVT). This occurs when a blood clot forms in a vein in the lower leg or thigh. If a clot moves to the lungs, it can cause a fatal pulmonary embolism.
Risk factors for DVT include:
- Pregnancy
- Smoking
- Certain medications
To lower this risk during long trips, stay hydrated and stand up to stretch your legs often. If possible, recline your seat; an angle of at least 40 degrees is associated with healthier sleep than a 20-degree angle.
Other Upright Positions
While humans struggle to sleep while standing due to REM-related muscle relaxation, some animals are built for it. Horses use a specialized system of ligaments and tendons to lock their legs, and flamingos can sleep while balancing on one leg. In humans, standing or walking during sleep is typically a sign of an arousal disorder, such as sleepwalking or sleep terrors, rather than healthy sleep.
How Sleeping Upright Affects Common Conditions
Using an incline or sleeping upright can provide relief for several issues:
- Airways and Breathing: Elevating the upper body helps keep airways open, which may reduce snoring and help those with sleeping upright sleep apnea.
- Digestion: This position prevents stomach acid from moving up the esophagus, easing acid reflux and heartburn.
- Sinuses: Gravity helps drain nasal passages, which reduces congestion from allergies or colds.
- Physical Recovery: Using a recliner can prevent patients from rolling over and causing pain after shoulder surgery.
FAQ
Can sleeping upright cause back pain?
Yes, any single position can potentially lead to back pain. To maintain natural spinal alignment, you may want to support your neck and place a pillow under your knees.
Does sleeping upright help sleep apnea?
It can help keep the airways open, making breathing easier. Some people with obstructive sleep apnea only experience symptoms when lying flat.
Can you sleep standing up?
It is very difficult for humans because muscles relax during REM sleep. While some people, like soldiers on sentry duty, may do it, it is not the norm for humans.
Does it help with congestion?
Yes, elevating the head allows mucus to move away from the sinuses and helps nasal passages drain.
When to See a Doctor
Consult a healthcare provider if you experience signs of DVT, such as:
- Redness of the skin
- Swelling or pain at the site of a potential clot
- Tenderness or warmth over a vein
Additionally, if you are using a recliner for medical reasons, talk to a physical therapist or doctor before you transition back to sleeping upright in bed.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
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Illustration: AI-generated
approved by: Medica Health team