Many Adjustable Mattress Frames Have a “Zero Gravity” Characteristic. I Tried It for a Week

On earth, zero gravity mode isn’t about feeling weightless a lot as feeling supported utilizing light elevation to nudge your physique and legs right into a extra relaxed alignment. This distinction issues. “Most claims about sleep advantages are typically exaggerated within the advertising world,” says Erin Flynn-Evans, director of the Fatigue Countermeasures Laboratory at NASA Ames Analysis Heart. “What actually issues is whether or not such claims can stand as much as scientific scrutiny.” NASA’s analysis merely paperwork posture in house—not how individuals ought to sleep on Earth.

Advantages of Zero-Gravity Sleeping

Semantics apart, the claims round zero-gravity sleeping are compelling. “Quick-term, individuals discover much less tossing and turning and deeper consolation. Lengthy-term, it helps spinal alignment, reduces irritation, and helps the nervous system shift into true relaxation and restore,” says Annie Schlecht, a sleep advisor and occupational therapist who additionally practices craniosacral remedy.

In keeping with Schlecht, the light elevation can ease particular points like decrease again ache, sciatica, hip and joint discomfort, arthritis, and leg swelling. Protecting the higher physique barely raised also can profit individuals with reflux, loud night breathing, or delicate respiratory points by holding the airway extra open.

Find out how to Sleep in Zero Gravity

If you wish to strive zero-gravity sleeping, probably the most simple method is with an adjustable mattress body that is ready to carry each the pinnacle and the legs. Press a button, and let the mattress do the work. After all, adjustable frames aren’t low cost and even customary. You may get fairly shut by utilizing pillows: Use a wedge pillow or stacked pillows to raise your higher physique and place one other pillow beneath your knees to carry your legs.

“The most important mistake is overdoing it,” Schlecht says. “An excessive amount of elevation, particularly on the head, can pressure the neck and disrupt respiratory.” She additionally cautions that altering your sleep place received’t compensate for a nasty sleep house. “Alignment helps, however it could actually’t override an excessive amount of mild publicity, warmth, or noise air pollution.”

She recommends beginning with small changes. Give your self sufficient knee elevation to alleviate your decrease again, then steadily carry your head whereas holding your airway open. And ensure your neck is supported: “Your backbone ought to really feel lengthy and impartial,” she says. “And provides your physique just a few nights to adapt.”

How I Measured

Nearly each evening, I put on a Garmin Lily 2 smartwatch to mattress. It generates a nightly sleep rating, which I don’t often obsess over. I have a tendency to regulate my sleep habits primarily based on how I really feel, however for the sake of this experiment, I needed some knowledge to again up my findings.

{Photograph}: Adrienne So

The Garmin Lily 2 routinely tracks sleep as you’re sporting it, calculating a sleep rating utilizing knowledge out of your coronary heart charge, coronary heart charge variability, respiration charge, and physique motion all through the evening. It estimates time spent in every sleep stage, how typically I get up, and the way stressed I’m. All of this data will get condensed into the sleep rating, a single quantity from 0 to 100 that seems within the Garmin Join app every morning.

For seven consecutive nights, I slept within the zero-gravity place and recorded my sleep rating. I didn’t change anything about my routine: similar bedtime, similar wake-up instances, similar presleep habits. The one variable was the place of my mattress, which I adjusted after I was prepared to go to sleep.