Have you ever felt tired in a place without a bed or somewhere that does not allow you to lie down? Sleeping while sitting may take some practice, but it can be a solution in an emergency situation like the one above. If you can make your surroundings as comfortable as possible, you can try sitting up sleeping.
Step
Part 1 of 3: Preparing for Sitting Sleep
Step 1. Prepare bedding
If you have the opportunity to prepare before bed while sitting, prepare bedding such as blankets, pillows, towels, or mats. This equipment will help make you more comfortable and reduce the aches from sleeping sitting up.
- Wearing loose, comfortable clothing and light shoes will also make it easier for you to adjust to a sitting position.
- Special pillows designed for travel can provide support for the head and neck. These pillows are sold in various shapes: pillows that wrap around the neck, pillows for the shoulders, pillows that can be glued to the back of the chair, and pillows that can be used in various positions. Look for this type of pillow at stores that sell travel gear, or shops at airports, and so on.
Step 2. Prepare equipment that can help you sleep
Some people find it easier to sleep if they use earplugs or headphones to block out sound or other distractions. On the other hand, many people choose to use an eye patch to block out light. If you need other supplies to help with your bedtime routine, such as a book to read or a cup of tea, try to prepare one. Adopting a normal bedtime routine will help you fall asleep even in a sitting position.
Step 3. Find a place to sleep
If you're sitting in a chair, such as on a plane or train, do your best to sleep there. If you can move around and choose a place to sleep, look for a flat, vertical surface, such as a wall, fence, or post for support. If you find a board or other flat surface, you can also use it as a backrest.
- A slightly sloping back surface is the best choice.
- Upholstery, recliners (chairs with backrests that can be lowered), or sofas will be more comfortable than a hard surface like a wall when you're trying to sleep sitting up. However, if you have no choice but to have a hard surface, try to make it as comfortable as possible using a pillow or blanket as support.
- If you are traveling with friends, things will get easier. You can lean on each other (or alternate) and try to sleep.
Part 2 of 3: Preparing a Place to Sleep
Step 1. Lean your body
It is recommended to lean back at an incline of about 40 degrees when you are trying to sleep sitting up. If you are sitting in an airplane seat, train, bus, and so on, usually the seat back can be lowered slightly. If you're elsewhere, a recliner can be a good (if any) option. Otherwise, you can simply lean on the surface at a slight angle.
Step 2. Make the place to sleep as comfortable as possible
If you don't sleep on a chair or other surface that has a soft cushion, try to make it as comfortable as possible with the bedding provided. Even if your bed has pillows, blankets and pillows can help you feel more comfortable.
- Place blankets, pillows, or mats on the surface or the floor beneath you.
- Place a blanket, pillow, cushion, or other soft object behind you. That way, the back will get support.
- Roll up a blanket or towel, or a small pillow to support the lower back. This will provide extra support to the lumbar area and reduce pain.
- Place a thin pillow behind the neck. That way, the position of the head will fall back slightly. This position makes it easier for you to fall asleep. Special neck pillows are made for this purpose, but you can use other items available.
Step 3. Use a blanket
Once you've prepared a bed and a soft pillow, try leaning back and using a blanket to cover yourself. This way, you can feel warm and comfortable, which will make it easier for you to fall asleep. If you don't have a blanket, try using a coat, sweater, or something similar.
Step 4. Try as much as possible to follow your bedtime routine
Read a book, listen to music, or anything else that will help you relax and fall asleep. Even if you're sitting down, this routine can help you fall asleep normally.
- Many people feel more comfortable and sleepy with hot drinks or tea, but it's best to avoid drinks that contain caffeine. Chamomile tea can be a good choice because it has a calming effect and is naturally caffeine-free.
- Meditation and/or breathing exercises are also known as self-soothing techniques. A simple breathing exercise you can do is inhale to a count of 3 or 4, and then exhale to a count of 6 or 8. Doing this breathing exercise several times is especially helpful if you are trying to calm yourself and sleep sitting up.
- Avoid televisions, computers, tablets, smartphones, and similar devices when you are trying to sleep sitting up. Blue light emitted from electronic screens can interfere with the body's tendency to sleep.
- Don't be discouraged if you don't fall asleep right away. Try to relax and try to rest as much as possible.
Part 3 of 3: Good Sleep Sitting
Step 1. Change position to stay comfortable
Changing positions periodically while sleeping while sitting will help reduce pain and improve sleep quality. If you wake up trying to sleep, stretch your legs and change your sleeping position a little (for example, turn your head or turn your body to the other side).
Step 2. Place extra support for the head
A comfortable head position is important to keep you asleep. If your head is slumped to one side, adjust the support (pillow, blanket, etc.) to the side to provide maximum support for the head.
If your head continues to slump, you can use a scarf to tie a pillow to the back of the backrest (chair, post, etc.) if possible. This will help keep your head from shifting while you try to sleep longer
Step 3. Try to rest as soon as possible
Sleeping sitting up may not be a problem for the short term, or when you have no other choice. However, it can be difficult to achieve the “active” REM sleep phase that the body needs while sleeping while sitting up. Once the situation permits, try to get a better night's sleep in a more comfortable place, such as a bed, couch, or hammock.
Tips
- If you find that you can only sleep in a sitting position, it could be a sign of a health problem, such as sleep apnea or heart problems. Call your doctor if you experience this problem.
- In some cases, the doctor will advise against sleeping in a sitting position. Talk to your doctor, if possible, before you decide to sleep sitting up, especially if you want to make it a habit.
- If you are on a bus, train, car or plane it may be best to choose a window seat (if possible). That way, you can lean against a wall or window while trying to sleep.
Warning
- Be sure to choose a safe environment to sleep in, especially if you are alone.
- Set an alarm so you don't oversleep. This will help you minimize the risk of missing your designated bus or train stop.
- There is an increased risk of developing deep vein thrombosis (DVT) if you sleep in a sitting position. DVT is a serious condition that can result from sitting still for more than a few hours. Make sure you stretch your legs or change positions periodically.
