Sleeping Sitting Up: The Pros and Cons of Sleeping Upright
We all know how amazing we feel after a full night of restful sleep. It’s like hitting the reset button on your body and brain. Good sleep helps boost your immune system, improves focus, supports mental health, and even keeps your heart healthier. But there’s more to sleep than just the number of hours you get. Believe it or not, the position you sleep in can also have a big impact on how you feel - especially if you’re battling allergies, recovering from an illness, or dealing with chronic neck pain.
Whether you’re someone who tosses and turns at night or you’ve recently been told to sleep in an upright position after a medical procedure, there are some important things to know about the benefits and drawbacks of different sleep positions.
Let’s take a deeper look at how changing the way you sleep can help you feel better, breathe easier, and even reduce pain - plus, we will go over some great tips to make upright sleeping as comfortable as possible.
Stuffy Nose? Here's How Sleeping Upright Can Help You Breathe Easier
If you've ever tried to fall asleep with a stuffy nose or post-nasal drip, you know how miserable it can be. You might toss and turn, wake up repeatedly, or feel like you're drowning in congestion. This is a common experience for people with seasonal allergies, sinus infections, or the common cold.
In fact, according to a survey by the National Sleep Foundation, individuals with allergies are more than twice as likely to have insomnia than those without allergies.
The good news? One simple solution is to sleep in a more upright position. When you elevate your head and upper body, gravity works in your favor. It helps reduce sinus pressure and encourages mucus to drain from your nasal passages and throat. This makes it much easier to breathe, which can lead to better, more restful sleep.
Here’s how to do it comfortably:
- Try a wedge pillow for even support across your spine.
- If you find yourself sliding down, place a positioning pillow or bolster under your knees to help stabilize your position.
Be cautious - while sleeping upright can bring short-term relief, doing it for too many nights in a row without proper support can lead to new problems, like neck strain or upper back tension. It’s all about balance and using the right tools to keep your posture aligned while you sleep.
Neck Pain and Upright Sleeping: What You Need to Know
If you struggle with neck or shoulder pain, you probably already know that sleep position plays a huge role in how you feel the next day. In general, sleeping sitting up isn’t ideal for your neck - especially if you’re trying to do it in a recliner or unsupported chair.
During REM (Rapid Eye Movement) sleep, your body enters a deeper, more relaxed state. Your muscles naturally lose tone to allow your body to fully rest and recover. This is great for most of the body - but it can be a problem if you’re sitting up without proper support. Your head may start to tilt or droop, putting pressure on your neck muscles and spinal alignment.
Over time, this can lead to:
- Morning neck stiffness
- Headaches
- Poor sleep quality
- Tension in your shoulders or upper back
So what’s the fix? If you must sleep upright due to a condition like acid reflux, heart surgery recovery, or another medical reason, it’s all about creating a supportive sleep setup. Here’s what helps:
- Use a travel neck pillow such as the Sleep Log™ Chiropractic Bone Shaped Neck & Cervical Pillow to prevent your head from falling to the side.
- Consider a neck roll or bolster pillow to maintain proper alignment.
- Add a soft blanket or small cushion like the Luniform™ D-Shaped Lumbar Support Cushion behind your lower back for lumbar support.
- Avoid chairs that don’t recline - try to sleep at a 45-degree angle rather than sitting fully upright.
The key is to mimic the natural curvature your spine naturally has when lying down. With the right support, you can protect your neck and spine and still get the restorative sleep your body needs.
Traveling or Sleeping On the Go? Don’t Forget Your Neck Pillow
If you’ve ever tried to sleep on a long flight or car ride without a neck pillow, you know how awkward and uncomfortable it can get. Your head bobs, your neck bends in weird angles, and you wake up feeling like you lost a wrestling match with your seatbelt.
That’s where a high-quality travel pillow becomes your best friend. Whether you’re flying across the country or taking a quick nap on a road trip, a supportive travel pillow can make all the difference in your comfort and health.
The Travel Core® Pillow from Core Products is designed with just this in mind. It supports your head and neck while keeping your spine in a more neutral position - even while sitting up. It’s small enough to take with you anywhere, and its ergonomic shape makes it a must-have for frequent travelers or anyone who needs to sleep in a seated position from time to time.
Traveling is already tiring - don’t let poor sleep posture add to the fatigue. Keep your neck supported and your sleep solid wherever you go.
Final Thoughts: Your Sleep Position Matters More Than You Think
Sleep isn’t just about how long you’re out - it’s about how well you rest. And the position you sleep in plays a crucial role in everything from breathing and pain levels to how refreshed you feel the next morning.
Whether you’re congested from allergies, recovering from a medical procedure, or trying to nap during a long trip, adjusting your sleep position and using the right tools can make a world of difference. Don’t be afraid to experiment with pillows, angles, and supports until you find what feels best for you.
And remember, if you’re dealing with ongoing neck pain or severe sleep issues, it’s always a good idea to talk to your doctor or a sleep specialist for personalized advice.
In the meantime, try some of these tips and consider investing in supportive tools like Core Products’ Sleep Log Pillow to help you sleep comfortably - wherever life takes you.
Sleep well, stay healthy, and take care of your neck - you only get one!
