Zero-Gravity Sleeping Position - 7 Benefits for Your Health - Sleep Advisor (2024)

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Last Updated on April 26, 2024

Written by Jill Zwarensteyn

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Written byJill Zwarensteyn, Editor

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Ever heard the term ‘floating in space’? Imagine experiencing that sensation while you’re asleep. One of the most innovative bedtime concepts is sleeping in zero gravity. The idea is to create a sleeping environment that feels similar to floating in space, with minimal gravity pressuring on our joints.

This experience is no longer only reserved for astronauts, though. Thanks to the help of a zero-gravity bed, this style of mattress and frame could offer tremendous relief to those who live with aches and pains. If you’re curious to know what it’s all about, this guide will cover the ins and outs of zero-gravity sleeping and how you could benefit.

What Is the Zero-Gravity Sleep Position?

The term “zero gravity” refers to a specific position originally inspired by NASA. In preparation for a shuttle launch, astronauts were placed into a neutral body posture1 as a way to evenly distribute their weight and minimize the pressure on their bodies.

The style uses a mattress and frame to position the body in a way that relieves pressure from common pain points like the lower back, hips, and shoulders. By minimizing the stress in these areas, the bed helps to offer a more comfortable sleeping experience and alleviate pain.

How to Get in the Zero-Gravity Sleep Position

If you have an adjustable bed, you can easily get into the zero-gravity position. Some adjustable beds already have a zero-gravity preset button. If yours does, you can use it to automatically place yourself in the correct posture.

Related: Best Mattresses for Adjustable Beds and Best Adjustable Bed Fames here.

When setting the position, you will start off laying flat on your back. You’ll then raise the upper and lower part of your bed so that your head and knees so that they’re above your heart and stomach. Lastly, you’ll want to create a slight bend for your knees with the bottom portion of the base.

Zero-Gravity Sleeping Position - 7 Benefits for Your Health - Sleep Advisor (2)

Side Sleeping in the Zero-Gravity Position

You can also choose to sleep on your side in in the zero-gravity position. The same rules apply as above. Start by lying on your preferred side, then raise your head and knees until they’re just above your heart and stomach.

However, you should avoid stomach sleeping in the zero-gravity posture as this could severely misalign your spine and lead to increased discomfort.

Benefits of the Zero-Gravity Sleeping Position

This style of sleeping might seem fancy and futuristic, but it has some substantial benefits for your health and body.

1. Reduces Snoring and Eases Breathing

When you lay on your back, throat and neck tissue can obstruct your airways. Elevating your upper body in the zero-gravity posture opens up your air passages for better breathing. The raised position could help alleviate multiple issues including asthma, sleep apnea, respiratory conditions, allergies, and even the occasional stuffy nose.

Additionally, if you or your partner’s snoring gets in the way of peaceful nights, this could be an excellent solution to a good night’s rest.

Get More Info: Best Mattress for Snoring

2. Decreases Heartburn and Acid Reflux

The irony of zero-gravity sleep is that it’s a smart way to let gravity help at the same time. This is especially true for easing heartburn and acid reflux.

Gastroesophageal Reflux Disease (GERD)2 occurs when acids that normally are restricted to the stomach bubble up into the esophagus. Acid reflux is the compound that rises up, and heartburn is a painful symptom of this that occurs in the chest. Remaining upright during the night allows gravity to pull those acids back down to the stomach.

3. May Improve Insomnia and Promote Deeper Sleep

The concept behind the zero-gravity sleep position is that it’s designed to reduce stress on your body by removing pressure on your muscles and joints. This heightened state of relaxation could help you fall asleep more easily and remain in a deeper state of sleep.

4. Boosts Circulation

By keeping your legs and torso elevated, the zero-gravity posture should improve circulation because it allows the heart to pump blood more efficiently. You can improve this even further by lying on your left side specifically, which experts say boosts blood flow3.

Want to know more? Read our guide for sleeping with legs elevated.

5. Better Digestion

Sleeping in an upright posture also benefits the digestive system. The same way gravity is used to alleviate GERD by pulling things down, it also helps get the food you eat into your stomach. When the upper body is elevated, food can pass through the esophagus and into the stomach easier than when lying down flat.

Learn More: How Digestion Affects Your Sleep Quality

6. Back and Neck Pain Relief

There are excellent flat beds on the market designed to ease the strain on the body’s pressure points, but if you are still experiencing back and neck pain, a zero-gravity bed could be the relief you need. This is because your spine is in a neutral position with less pressure on it, which was the original intent behind the zero-gravity position.

Get More Info: How Can Adjustable Beds Help with Back Pain

7. Reduces Swelling

A benefit of zero-gravity sleep is that it could curb swelling in the legs, feet, and ankles. As mentioned, your legs are raised while in the zero-gravity posture, and according to experts, lifting the legs is helpful for alleviating swelling4 in these areas because of the improved circulation.

Frequently Asked Questions

Is it okay to sleep in a zero-gravity position?

The zero-gravity position could not only help you sleep better and reduce pain, but it could also promote heart health, digestive health, and respiratory health. With these medical benefits, it’s a considerably healthy way to rest. That being said, you can also apply this position to things other than sleep, like reading or watching television.

If overall health is a focus, or you have a particular health condition mentioned above, it may be a wise choice to invest in an adjustable bed that will allow you to achieve this sleep position in your everyday life.

Is a zero-gravity bed good for your heart?

Yes, as mentioned above, a zero-gravity bed could improve your heart health by increasing circulation throughout your body and taking pressure off the heart.


With a varied assortment of health benefits that extend far beyond getting a good night’s rest, a zero-gravity bed may arguably be one of the most innovative and appealing products on today’s market. The sleep position’s capabilities include improved circulation, better digestion, reduced snoring, easing back and neck pain, and more.

This sleeping style is particularly great for back and side sleepers, who may need even more relief for sensitive pressure points and aches than a traditional flat bed could offer. So, while a trip to outer space may not be on your itinerary at the moment, for now, you and your joints can at least experience a weightless, zero-gravity sensation as you sleep.


  1. “Neutral Body Posture Specifications”. NASA. 2016.
  2. “Gastroesophageal reflux disease (GERD)”. Mayo Clinic. Last modified January 4, 2024.
  3. Howland, Jason. “Mayo Clinic Minute: What is the best sleeping position?”. Mayo Clinic. 2024.
  4. “The Importance of Elevating Your Feet to Reduce Swelling”. Peripheral Vascular Associates Doctors of Arteries and Veins. Webpage accessed November 28, 2024.

Zero-Gravity Sleeping Position - 7 Benefits for Your Health - Sleep Advisor (3)

Jill Zwarensteyn


About Author

Jill Zwarensteyn is the editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Combination Sleeper

Zero-Gravity Sleeping Position - 7 Benefits for Your Health - Sleep Advisor (2024)


Zero-Gravity Sleeping Position - 7 Benefits for Your Health - Sleep Advisor? ›

The purpose of zero gravity sleep is to mimic the weightless environment astronauts experience in space. This position offers numerous health benefits, such as alleviating pressure points, improving circulation, reducing the risk of sleep apnea and snoring, and promoting overall relaxation for better sleep quality.

Is it healthy to sleep in a zero gravity position? ›

Better circulation

It pumps blood throughout the body and blood vessels. A good circulatory system will ensure more oxygen flow in your blood and easy waste and carbon dioxide removal. As the zero-gravity position doesn't put much pressure on the heart because the legs are elevated, it effectively improves circulation.

Do you use a pillow with a zero gravity bed? ›

If you prefer to use a pillow on a zero-gravity bed, we recommend choosing a flat one to reduce its impact on your alignment. Sleeping in a zero-gravity bed should keep your hip joints slightly bent throughout the night, and many people may wonder whether this position could create hip pain.

What are the side effects of a zero gravity chair? ›

One of the major effects of weightlessness that is more long-term is the loss of muscle and bone mass. In the absence of gravity there is no weight load on the back and leg muscles, so they begin to weaken and shrink.

What are the benefits of a zero gravity bed? ›

A zero gravity bed is any adjustable bed frame that places your body into a zero gravity position. This spreads the pressure evenly throughout your body to alleviate neck and back pain. Plus, it can benefit a sleeper's digestion, breathing, and provide proper blood circulation.

What are the risks of zero gravity? ›

Some hazards are difficult to mitigate, such as weightlessness, also defined as a microgravity environment. Living in this type of environment impacts the body in three important ways: loss of proprioception, changes in fluid distribution, and deterioration of the musculoskeletal system.

What position is best for sleep? ›

Many surveys and studies show that side sleeping is by far the most popular sleep position. And perhaps for good reason. "Sleeping on the side seems to have the least negative impact on health," Dr. Pirtle says.

Does a zero gravity bed help your back? ›

The benefits of using one to sleep in zero gravity positions are numerous, including reducing excess pressure on your back to relieve pain and boost circulation. Sleeping in zero gravity position can also help with high blood pressure (a condition that can lead to stroke, heart attack and more).

What is the NASA sleeping position? ›

Zero-gravity is a neutral position that's achieved by laying flat on your back and raising both your head and feet slightly above your heart level, so the spine is neutrally aligned - therefore relieving pressure on your body,” Opera Beds say.

Can you sleep all night in a zero gravity chair? ›

It helps distribute body weight evenly, reducing pressure on joints and spine, and can improve circulation and reduce the risk of sleep apnea and snoring. It is absolutely OK to sleep in the zero gravity position.

Is sleeping in a recliner bad for your back? ›

Can sleeping in a recliner cause lower back pain? Poor quality recliners might cause back pain as they do not offer enough padding to properly support your body. We suggest that you invest in a good quality, ergonomically designed product to promote optimal comfort.

Do doctors recommend zero gravity chairs? ›

The “zero gravity” position provided by The Perfect Chair cradles your back and elevates your legs above your heart, which is the position doctors recommend as the healthiest way to sit. Sitting on a zero gravity chair relaxes and rejuvenates the spine by naturally decompressing the vertebrae.

Is zero gravity good for the heart? ›

Medical Benefits

Zero Gravity is a great way to take pressure off the heart, allowing for better blood flow throughout the body, while poor, unaligned sleeping positions can actually put additional pressure on the heart.

Will Medicare pay for a zero gravity bed? ›

Medicare will cover a portion of the rental or purchase of adjustable beds, provided a doctor prescribes the bed as medically necessary. A person must ensure that their doctor and the bed supplier accept Medicare assignment to receive the maximum coverage.

Is it OK to sleep in a zero gravity chair? ›

Sleeping in a zero-gravity position improves blood circulation and digestion. In the zero-gravity position, your pressure on your heart reduces. It results in better and relaxed functioning of your heart. It enriches your blood with more oxygen.

Is zero gravity position good for GERD? ›

The relaxed Zero Gravity position of the bed prevents the stomach acid to reach the esophagus. Thus, easing up the heartburn pain and preventing acid reflux. People with Gastroesophageal Reflux Disease (GERD), are advised by doctors to sleep with the upper part of their body elevated.

Is it harder to breathe in zero gravity? ›

There was no evidence of significant changes in respiratory drive, with inspiratory time as a fraction of breath length being elevated slightly in microgravity (∼3%) and average inspiratory flow rate being decreased by ∼10%.

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