Chances are that when it’s time for a good night’s schlep, you settle into your big comfy bed, pillows and blankets, and not the floor. Yet, in many cultures around the world, sleeping on the floor is a common practice, and it’s often preferred to sleeping on the bed.
In this article, we discuss the benefits of sleeping on the floor, as well as the potential risks.
5 Health Benefits Of Sleeping On The Floor
1. May help with back pain
Worldwide, lower back pain affects over 600 million people, and this number is expected to rise to 843 million by 2025. Being the leading cause of disability worldwide, it is important for people to find ways to manage it, and sleeping on the floor may provide that necessary relief.
How so?
Well, did you know that a soft mattress may cause back pain? This is because it does not provide a lot of support, causing your body to sink down, and making your spine curve, leading to back pain and aches.
As such, a firmer surface, like the floor, may help prevent this, especially because sleeping on the floor can help align your spine.
That said, a lot of this evidence is anecdotal so be sure to reach out to your doctor for advice before attempting to manage back pain on your own.
2. May treat sciatica
Your sciatic nerve is your body’s longest nerve and it impacts your ability to control and feel your legs. If this nerve is irritated, you’ll experience sciatica, which manifests as moderate to severe pain in your back, buttocks, and legs.
Similar to back pain, sleeping on the floor may improve sciatica as it relaxes the sciatic muscles, alleviating sciatica pain.
Again, a lot of this evidence is anecdotal, so it would be advisable to reach out to a healthcare practitioner for advice before attempting to manage sciatica on your own.
3. May improve your posture
Poor posture can cause a range of issues that include back and neck pain, stiffness, and even heartburn.
As we’ve mentioned, if your mattress is too soft, it can curve your spin, whereas a firmer surface, such as the floor, can provide support, which is great for your posture.
4. May improve blood circulation
Sleeping on the floor even distributes your body weight, which places less pressure on your spine, lumbar, shoulders, and hips. It also allows the blood to flow easily through the body, strengthening your immune system and keeping your heart healthy.
5. May help regulate temperature
It’s important to get quality sleep, but higher temperatures can disrupt this. Luckily, sleeping on the floor can keep you cool, ensuring you enjoy better and undisturbed sleep.
3 Harmful Effects Of Sleeping On The Floor
While there is anecdotal evidence that suggests that sleeping on the floor has benefits, there are some issues that may arise should you choose to do so.
1. May cause back pain
Yes, anecdotal evidence suggests that sleeping on the floor may reduce back pain, but there’s also evidence that the act has the opposite effect.
Hard surfaces can make it difficult for your spine to maintain its natural alignment, and this can lead to aches and pains. Additionally, one 2003 study published in The Lancet found that sleeping on firmer surfaces has fewer benefits.
Per the study, 313 adults with chronic nonspecific low back pain were divided into two groups, and the group that slept on medium-firm mattresses reported less back pain compared to the group that slept on firm mattresses.
While the study is quite outdated, it does suggest that sleeping on the floor may not always be a good thing for your spine.
2. Allergic reactions
The floor can be host to a lot of dust and dirt, and if you are prone to allergies, sleeping on the floor may cause:
- sneezing
- runny nose
- itchy, red eyes
- coughing
- wheezing
- trouble breathing
3. Increased exposure to cold
As mentioned, sleeping on the floor can regulate temperature, but this isn’t always a good thing – especially during the colder months.
A cool floor during summer sounds great, but during winter, the floor can make you feel colder than usual.
Who Should Not Sleep On The Floor?
Sleeping on the floor doesn’t only have drawbacks, but it’s also not an option for everyone, including:
- Older people – As we age, our bones and muscles weaken, and sleeping on the floor may increase the risk of fractures, and feeling cold – which then makes us more prone to catching a cold or other illnesses.
- People with mobility issues – If you have limited mobility due to joint problems or other issues, you may want to avoid sleeping on the floor.
- People who feel cold – If you’re prone to feeling cold, we’d suggest opting for the bed and not the floor as the floor may make you feel even colder, increasing the risk of a cold or other illnesses.
- Side sleepers – If you regularly sleep sideways, stay on the bed as doing this on the floor may affect the alignment of your spinal bones and place added pressure on your entire body in a small area.
Sleeping On The Floor Whilst Pregnant
Many pregnant people prefer to sleep on the floor, as it’s more comfortable. However, they should remember that they’ll need to get down on the floor and stand back up, and this isn’t always the most comfortable thing to do.
Additionally, new mothers are also welcome to have their babies sleep on the floor, especially if they want to co-sleep, which is often discouraged in beds. That said, be sure to talk to your child’s pediatrician before floor-sleeping with your baby.
A Guide To Sleeping On The Floor Properly
If you’re keen on the idea of sleeping on the floor, try this guide to get started:
- Find The Perfect Spot: Find a space that’s free of clutter and where you can lay comfortably.
- Get Your Tools: Place a blanket or mat on the floor.
- Use a thin Pillow: Stacking pillows on the floor can strain your neck and shoulders. Rather, use a thin pillow.
- Sleep On Your Back: Laying on your back is the best option when sleeping on the floor, as it places your spine in natural alignment. You can also put a pillow under your knees to relieve any pressure.
Takeaway
While a lot of the evidence is anecdotal, many cultures around the world continue to sleep on the floor, so there may be some merit to the act. However, if doing so feels uncomfortable, why not try a floor mattress?
In any case, whether you sleep on the floor, or in a bed, what’s important is that you get your 7–9 hours of quality sleep. If you’re struggling to do so, try these tips and tricks to get a better night’s rest.
References
- Kovacs FM, Abraira V, Peña A, Martín-Rodríguez JG, Sánchez-Vera M, Ferrer E, Ruano D, Guillén P, Gestoso M, Muriel A, Zamora J, Gil del Real MT, Mufraggi N. Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial. Lancet. 2003 Nov 15;362(9396):1599-604. doi: 10.1016/S0140-6736(03)14792-7. PMID: 14630439
- https://www.healthline.com/health/sleeping-on-the-floor
- https://www.nectarsleep.com/posts/sleeping-on-the-floor/
- https://www.dreamcloudsleep.com/posts/sleeping-on-the-floor/
