Sleep expert shares top tips on how to set up bedroom to get the best night's sleep

There are multiple benefits from getting a good night’s sleep. And there are different ways to achieve it, whether by reducing our caffeine intake and screen time before bed, or setting aside enough time for eight hours of shut-eye. But experts say there’s a miracle sleeping position that can not only improve the overall quality of your sleep but combat the symptoms of certain health conditions.

Sleep specialists at adjustable bed retailer Opera Beds spoke to Express.co.uk about a “miracle” sleeping position developed by NASA could help ease or prevent issues such as arthritis, poor circulation and varicose veins.

How to achieve the position

Opera Beds explained: “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.”

This is possible using either extra pillows at either end or an adjustable bed.

“It was developed by NASA to protect astronauts’ bodies from the significant forces they’re subjected to during space travel,” Opera Beds said. “They found the neutral position to mean the head is raised at a 90-degree angle and the body at around 120 degrees, with knees and elbows slightly bent.

“In sleep, your body works to maintain your physical and mental health, but resting in the wrong position or lying flat could do the opposite – putting more pressure on certain parts of the body and hindering its ability to rejuvenate itself.”

Arthritis

Opera Beds said: “Because zero-gravity can help to alleviate tension in the body, this sleeping position can directly help with arthritis, and the inflammation of the joints.

“Your weight in this position, on an adjustable bed, is distributed evenly unlike on a regular or flat bed, which helps with the pressure that can lead to the uncomfortable symptoms of arthritis.

“By sleeping in an elevated position you’re also helping to relieve swelling around your joints.”

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Circulation issues, oedema and varicose veins

Poor circulation is a problem that can be caused by multiple conditions, such as oedema, which is a build-up of fluid in the body that causes the tissue to become swollen.

“The head and knees are aligned and slightly elevated above the level of your heart,” Opera Beds said.

“This, combined with minimal pressure on the body, allows for better circulation, leading to a healthier sleep.”

They added: “Sleeping with the legs elevated helps with varicose veins, as it lets them rest properly without pressure build-up – which promotes healing and relaxation.”

Sleep apnoea and snoring

Snoring is often associated with blocked airways that cause loud vibrations, or can even be indicative of a sleep disorder such as obstructive sleep apnoea.

While they don’t necessarily cause pain or discomfort, they can certainly disrupt your sleep.

Opera Beds said: “The zero-gravity position lifts the head section gently to put you in the optimum position that opens the airways and therefore helps to prevent vibration on the throat tissues, which can reduce snoring.

“The head is also elevated to prevent the tongue from falling back into the throat and blocking the airway which again can lead to snoring – providing a more practical and comfortable solution than pillow stacking which can be bad for neck muscles.”

The recommendation of the zero-gravity position was backed by Nicole Brûlé-Walker, health and wellbeing strategist and the founder of Sequoia Wellbeing.

She said: “The zero-gravity position is a tremendous tool for promoting health in the circulation and lymphatic system. We spend so much of our lifetime in bed and many people I see aren’t great with sleep, often changing positions to get more comfortable, they wake up numerous times in the night.

“In the position, you have no pressure areas so you’re less likely to need to change positions, which brings a more continuous sleep state.

“When I’m consulting on an injury basis, I help clients create a similar position using bolsters or cushions to help reduce swelling and inflammation, so healing has a more beneficial environment to occur in.

“This can work on a short-term basis, but for anything long-term or indeed to experience the amazing health benefits, sleeping in the zero-gravity position on an adjustable bed would be best.”

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