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Why you should (or shouldn’t) try this unique sleeping technique
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Sleeping on the floor can be a fun change of pace from your usual sleep routine, or it may seem like a practical alternative to help with your usual aches and pains. In this guide, we’ll walk you through the easiest, most comfortable ways to build your own floor-based sleeping spot. We’ll even touch on the pros and cons of sleeping on the floor and who floor sleeping might not be the best option for, so you can have the full picture.
How can you sleep on the floor more comfortably?
Place a mat on the floor so you have a nice cushion to rest on throughout the night. Make your sleeping spot even more comfortable with a soft, thin pillow and a warm blanket. As you get cozy, try out different sleeping positions and see what feels best for you.
Steps
Section 1 of 6:
How to Sleep on the Floor Comfortably
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Clean off the section of the floor you’d like to sleep on. Clear away any clutter around the space so you have plenty of room to lay out your pillows and blankets. Take a moment to vacuum, sweep, and mop the area, too, so it’s as clean and dust-free as possible.
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Find a carpeted spot. Soft carpeting and rugs tend to feel warmer than other surfaces in your home. [1] X Research source Plus, they often provide more cushioning. Using these surfaces may feel somewhat similar to laying on a mattress, so you’ll most likely have an easier time falling asleep (and experience less stiffness when you wake up).Advertisement
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Lay a thick sheet or mat on the ground. Pick something that will give you a lot of cushioning, like a quilt or sleeping bag. If you don’t have anything thick enough, stack a couple of blankets or towels together for good measure. Once it’s all set up, test your sleeping pad out to make sure it provides plenty of support for your back.
- Did you know? Sleeping on a padded surface is fairly commonplace in some parts of the world. In Japan, for instance, some people choose to sleep on futons, which are padded sleeping surfaces that are laid out on the floor (or on another surface, like a mat). [2] X Research source
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Place a thin, soft pillow at the end of the bed. You only need 1 good pillow, so choose a pillow that feels comfortable when you rest on it. Make sure it’s on the softer and thinner side so it doesn’t lift your head too much. Sleeping with pillows that are on the stiff and tall side can lead to neck pain. [3] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- If neck pain is a concern for you, shop for memory foam pillows that offer plenty of support to your neck, or opt for a feather pillow .
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Get a warm blanket to cover yourself at night. Once you have your base set up, complete your bed with some top layers. What you need depends on how warm you feel. Floors are often much colder than a mattress, so plan on having at least 1 warm blanket or thick comforter.
- If you tend to run hot when you sleep, you might not need very much at all. Experiment with different sheets, blankets, and comforters until you find a setup that works well for you.
- Don’t underestimate sleeping bags . They’re a source of warmth and comfort whether you’re out in the wilderness or at a sleepover.
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Test out different sleeping positions. Try sleeping on your back, side, and stomach to see which position feels most comfortable. Here are a few tips to help each position feel even more comfortable:
- Back sleeping : Slip an extra pillow beneath your knees to provide extra support. It may also help to slip a rolled-up towel beneath your waist area.
- Stomach sleeping: Slip a pillow beneath your lower abdomen and hips to help prevent back strain.
- Side sleeping : Tuck your legs so they’re bent slightly toward your chest. Then, sandwich a pillow between your legs to help keep your body properly aligned.
- Warning: Try to avoid stomach sleeping if back pain is a frequent issue for you. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Create the perfect environment by adjusting the light and temperature. Open a window or adjust your thermostat so your sleeping space is cool and comfortable (around 65 to 68 °F (18 to 20 °C) is the sweet spot). Make sure all the lights are switched off, and that any other light sources are carefully covered up (with blinds, blackout shades, etc.). If your sleeping spot tends to be on the noisy side, invest in a set of earplugs to keep things quiet. [5] X Research source
- Get your blood pumping 3+ hours before you plan on hitting the hay. This can make it a little easier to fall asleep.
- Try to set a consistent bedtime and wake-up time.
- Sleep in a separate space from your pets if they tend to wake you up frequently.
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Nap to test out your setup. Practice is the best way to get more comfortable with sleeping on the floor. Although you might feel uncomfortable or even sore at first, taking a few naps in your new sleep spot may help you adjust.
- If you have a big event, like a sleepover or camping trip, try practicing at home so you are better able to get through the night. Get the gear you plan on bringing to your event, such as a good blanket, your favorite pillow, or a sleeping bag.
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References
- ↑ https://www.physlink.com/education/askexperts/ae680.cfm
- ↑ https://www.nytimes.com/wirecutter/blog/japanese-futon/
- ↑ https://www.health.harvard.edu/pain/say-good-night-to-neck-pain
- ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
- ↑ https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/
- ↑ https://www.health.harvard.edu/pain/what-type-of-mattress-is-best-for-people-with-low-back-pain
- ↑ https://www.sleepfoundation.org/sleep-faqs/why-do-i-get-so-hot-when-i-sleep
- ↑ https://www.sleepfoundation.org/sleep-faqs/why-do-i-get-so-hot-when-i-sleep
- ↑ https://medlineplus.gov/guidetogoodposture.html
- ↑ https://www.health.harvard.edu/pain/what-type-of-mattress-is-best-for-people-with-low-back-pain
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8655046/
- ↑ https://www.health.harvard.edu/pain/what-type-of-mattress-is-best-for-people-with-low-back-pain
- ↑ https://www.mountsinai.org/health-library/symptoms/cold-intolerance
- ↑ https://www.sleepfoundation.org/allergies-and-sleep/allergens-that-impact-sleep
- ↑ https://my.clevelandclinic.org/health/articles/6913-pregnancy-correct-posture--body-mechanics
- ↑ https://www.chla.org/blog/advice-experts/why-co-sleeping-can-do-more-harm-good
- ↑ https://raisingchildren.net.au/newborns/sleep/where-your-baby-sleeps/co-sleeping
- ↑ https://medlineplus.gov/ency/article/004015.htm
- ↑ https://www.mountsinai.org/health-library/symptoms/cold-intolerance
About This Article
Article Summary
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To sleep on the floor, find a carpeted spot if possible and lay out a sleeping pad or thick quilt to give you as much cushioning as possible. For your head, choose a thin, soft pillow that doesn’t lift your head too much. A thicker pillow will force your neck and back out of alignment, which will cause pain in the morning. However, if you have a thick pillow, you should use it to cushion any uncomfortable spots, especially your knees and hips. Floors are much colder than mattresses, so make sure you have a thick blanket or sleeping bag to keep you warm while you sleep. For tips on how to position your body when you sleep on the floor, keep reading!
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