It’s safe to say that we’ve never been more invested in our sleep than we are right now. Biohacking is a big deal, and you probably wouldn’t have to look too hard to find a friend who doesn’t have a sleep app telling them the intricacies of last night’s slumber. But with all the noise around REM, deep sleep, blue light exposure and more, it’s easy to forget that sleep is one of our most primal instincts, and the key to achieving a better night’s sleep might be simpler than the tech would have you believe. 

The fascinating part? The answer to your sleep woes comes from the most unlikely of places: space. That’s right – this sleep tip is Nasa-approved. 

Below, we take a look at the so-called zero-gravity sleep position – from what it is, to it’s benefits and more. 

So, what on earth is the zero-gravity sleeping position, and how do we achieve it? 

“The zero-gravity sleep position is a sleeping posture that is designed to simulate the position of the body when it is in a weightless environment, such as in space,” explains Martin Seeley, a sleep expert and CEO of MattressNextDay. “The position involves elevating the head and the feet slightly so that the body is in a reclined position with the legs and head slightly above the heart.”

As you’d expect, the moniker comes from the position assumed by astronauts as they experience weightlessness during take-off and landing, and the thinking behind it is simple. “The theory behind the zero-gravity sleep position is that it can help alleviate pressure on the spine and improve circulation, which can lead to a more restful and comfortable sleep,” says Seeley. “There are several ways to achieve the zero-gravity sleep position, including using specialised adjustable beds that can be angled to elevate the head and feet or using pillows to prop up the head and legs.”

It’s thought that our bodies naturally adopt a certain position when we are relaxed, known as neutral body posture. This is where our head and feet are elevated, and our knees and elbows are slightly bent. 

“The zero-gravity sleep position was originally developed by Nasa as a way to help astronauts adapt to the effects of microgravity during spaceflight,” explains Seeley. “In space, there is no gravity to keep the body in a fixed position, so astronauts experience a sense of weightlessness. This can cause fluid to shift towards the head, which can lead to a number of physiological changes, including a decrease in blood volume, muscle atrophy and bone loss.

“To counteract these effects, Nasa developed the zero-gravity position, which involves elevating the head and legs slightly so that the body is in a reclined position with the legs and head slightly above the heart. This posture helps to distribute the body’s weight more evenly, reduce pressure on the spine and improve circulation, which can help alleviate some of the negative effects of microgravity.”

Over time, Nasa started to notice that there were benefits associated with being in this neutral body posture overnight, and the practice of zero-gravity sleeping was rolled out to hospitals, health centres and homes, as bed manufacturers developed mattresses that simulate this positioning. 

As you’d expect, these benefits are scientifically backed. Research shows that optimal sleep positioning reduces skeletal discomfort and improves sleep quality – but the benefits don’t end there. 

1. It reduces pressure on the spine

“Elevating the head and feet slightly can help to distribute the body’s weight more evenly, reducing pressure on the spine,” says Seeley. “This can help to alleviate back pain and other discomfort that can interfere with sleep.”

2. It improves circulation 

“Elevating the legs above the heart can help to improve circulation by reducing the force of gravity on the circulatory system,” says Seeley. “This can help prevent swelling in the legs and feet and improve blood flow to the brain and other vital organs.”

3. It opens up our airways

“Raising the head slightly allows the airways to open up and take in more oxygen while you sleep,” explains  Dr Tim Mercer, an NHS GP partner and trainer with Opera Beds. “Many people with respiratory conditions can benefit from sleeping in this position.”

Bothered by snoring? The zero-gravity sleep position could be the solution. “The position can also help to reduce snoring by keeping the airways open and preventing the tongue and other soft tissues in the throat from blocking the airway while we sleep,” says Seeley. 

4. It can help with acid reflux

Elevating our heads as we sleep is also associated with a reduction in symptoms of acid reflux, as stomach acid is prevented from flowing back into our oesophagus – great news if you’ve had a meal too close to bedtime or if you’re pregnant and suffering with heartburn. 

The short answer? No. You’ll be pleased to hear that you don’t have to spend money on a new bed to achieve a better night’s sleep. The main takeaway is that the positioning can be achieved however you wish – Seeley recommends pillows, a reclining chair or even a stack of books to elevate the head and feet. 

“Experiment with different methods until you find a comfortable position that works for you,” he tells Strong Women. If it’s good enough for Nasa…

If you’re experiencing long-term sleeping issues and changing your sleeping habits has not helped or your insomnia is affecting your daily life in a way that makes it hard for you to cope, please get in touch with your GP, who can help you find the right treatment. 

Images: Getty