8 Adjustable Bed Sleeping Positions for Better Sleep

Are you considering an adjustable bed base? Perhaps you just decided to invest in this innovative sleep solution and want to learn more. With so many features, options, and positions available on an adjustable bed base, it is wise to research how to maximize the benefits of this investment in quality sleep. 

At Airpedic™, we are experts in customizable sleep solutions, including adjustable beds. We champion the connection between proper sleep and good health and have strived for decades to create the best adjustable beds possible for our customers. 

This article will guide you through the unique benefits of adjustable beds, detailing the advantages of specific positions for various sleep preferences and health needs. By the end, you’ll understand how to use an adjustable bed to its full potential and decide if – and which – one is right for you.

1. Zero Gravity Position

The zero gravity position, initially developed by NASA to maximize astronaut comfort during space travel, simultaneously elevates the upper and lower body to distribute body weight and reduce pressure on the spine.

Reclining in this aptly named position on land mimics the feeling of weightlessness in space. It involves raising the upper body to about 120 degrees, bending the knees, and elevating the legs to be higher than the heart. 

Benefits of the Zero Gravity Position

It isn’t just aspiring astronauts who benefit from the zero gravity position. This comfortably reclined posture offers sleepers numerous health benefits, including:

• Improved circulation: Blood flows more efficiently when the head and legs are slightly above the heart.
• Reduced back pain: Evenly distributing weight reduces pressure on the spine, helping to alleviate chronic back pain.
• Joint pressure relief: Similarly, the zero-gravity position eases pressure buildup on knees, hips, and shoulders, making it ideal for those with arthritis or joint pain.
• Minimized snoring: Slightly elevating the upper body helps keep airways open, improves breathing, and reduces snoring.

Because of its multiple benefits, zero gravity is one of the most popular adjustable bed sleeping positions. Many premium adjustable bed bases—like those from Airpedic™—come with a preset zero gravity button, enabling users to achieve this position with the simple touch of a button.

2. Anti-Snore Position

As mentioned about the zero gravity position, the anti-snore position also uses a slight upper body elevation to keep airways open during sleep. However, unlike zero gravity, this sleep position typically leaves the legs flat, allowing back and side sleepers to rest comfortably.

Benefits of the Anti-Snore Position

Propping up the head and torso helps prevent airway obstruction and improves oxygen flow, leading to more restful and restorative sleep and fewer disruptions and awakenings during the night. This provides relief from many sleep issues and disturbances, resulting in: 

• Fewer sleep apnea symptoms: A slight incline of the upper body helps prevent the major cause of apnea: soft tissue collapsing and blocking the airway.
• Reduced nasal congestion: Head elevation also aids sinus drainage, relieving nighttime congestion.
• Less snoring: As the name implies, less snoring is the goal and benefit of this position – which helps the snorer get better sleep and co-sleepers as well! 

The anti-snore position is popular, so it is another common preset of adjustable bed bases, including those from Airpedic™. 

3. Elevated Leg Position

In contrast to the anti-snore position, the elevated leg position raises only the lower body while keeping the upper body flat. This position can be adjusted to different angles based on personal comfort and specific health needs.

Benefits of the Elevated Leg Position

This adjustable bed position offers many benefits for people suffering from conditions that involve the lower body, helping to provide:

• Improved circulation: Elevating the legs promotes blood flow back to the heart, reducing swelling in the feet and ankles.
• Varicose vein relief: Raising the legs helps alleviate the pressure and discomfort of varicose veins.
• Restless leg syndrome (RLS): Many people with RLS find relief when sleeping with their legs elevated.
• Post-surgery recovery: This position also aids in reducing swelling and promoting healing after leg, knee, or foot surgeries.

For these conditions and people who spend long hours standing or experience leg discomfort at night, the elevated leg position can provide significant relief and promote better sleep quality. Adjustable bed controls let sleepers easily raise their feet and legs to the elevated position that is right for them.

4. Lounge Position

The lounge position is perfect for activities beyond sleeping, such as reading, watching TV, or working from bed. By slightly inclining the upper body while keeping the legs either flat or slightly bent, this adjustable bed position creates a relaxed, reclined posture that can be customized by activity and personal preference.

Benefits of the Lounge Position

The lounge position offers several advantages:

• Reduced neck and back strain: The lounge position provides better support than sitting upright with pillows, especially for extended periods of reading or screen time.
• Ergonomic support: This position creates a more natural alignment for using devices in bed.
• Versatility: The lounge position transforms your bed into a comfortable space for multiple activities beyond sleeping.

Not only do adjustable bed settings make it easy to find the perfect lounging angle, but AirPedic™’s programmable memory settings allow you to return to them with a single touch of a button.

5. Flat Sleeping Position

A traditional standard mattress has no adjustable base, so the only sleeping posture is flat. Even with an adjustable bed and its many positions, some sleepers still prefer a completely flat surface for rest. 

Benefits of the Flat Position

When the mattress in question provides proper construction and support, a flat bed position can offer several benefits:

• Natural spinal alignment: A flat position often provides the most natural and comfortable alignment for back and stomach sleepers, especially if the adjustable bed offers lumbar support settings.
• Familiar comfort: Those making the switch from a traditional bed may find this position most comfortable initially.
• Versatility for combination sleepers: Sleeping on a flat surface is often preferable for those who change positions frequently during the night.

A flat sleeping position is essentially “square one,” making it another popular one-touch memory setting on adjustable bed controls. Consequently, AirPedic™ adjustable bases allow for easy return to a completely flat position with a single press of a button.

6. Side-Sleeper Position with Adjustments

As the most common sleeping position, adjustable beds must offer settings to complement side sleeping. Adjustable beds support side sleeping in many ways. For example, slightly elevating the upper body improves spinal alignment for side sleepers. 

Benefits of the Side-Sleeper Position

Side sleeping delivers numerous health benefits, further enhanced by the customizable support of an adjustable bed base.

• Improved digestion: Side sleeping, particularly on the left side, can help minimize heartburn and reflux symptoms and optimize the digestive process.
• Proper hip alignment: Adjustable beds can be positioned to maintain proper hip alignment, reducing stiffness and morning discomfort.
• Reduced arm numbness: Proper positioning decreases pressure on nerves that can cause arm numbness or tingling.

Pairing an adjustable bed base with an adjustable air mattress provides even more benefits for side sleepers. The adjustable air mattress firmness settings allow for additional adjustments to help alleviate pressure points on shoulders and hips. AirPedic™’s adjustable air mattresses pair perfectly with our adjustable bases, providing a completely customized sleep solution for side sleepers.

7. Reclined Position for Acid Reflux & GERD Relief

The reclined position for reflux specifically addresses digestive discomfort by elevating the upper body at an angle that prevents stomach acid from traveling upward into the esophagus. Medical professionals typically recommend elevating the head 6-8 inches or at a 10-20-degree angle for optimal relief.

Benefits of the Reclined Position

This reclined position provides targeted relief for issues in the upper gastrointestinal tract, including:

• Reduced acid reflux: The reclined position helps keep stomach acid and contents where they belong, significantly reducing discomfort and nighttime heartburn.
• Upper GI relief: Many gastroenterologists recommend sleeping with the head elevated to ease GERD symptoms.
• Better breathing: This position can also improve breathing oxygen flow, allowing for more restful slumber.

Thanks to precision settings and controls, an AirPedic™ adjustable bed base makes it simple to find, maintain, and return to the exact angle that provides the most relief.

8. Recovery Position for Athletes and Post-Surgery Healing

The recovery position involves strategic adjustments that promote healing by reducing pressure on sensitive areas, such as surgical sites or sore muscles. This often includes elevating the lower limbs to meet individual needs.

Benefits of the Recovery Position

This highly adaptable adjustable bed position provides:

• Improved circulation: Proper positioning enhances blood flow, which aids healing.
• Reduced inflammation: Elevating injured areas can help minimize swelling.
• Ergonomic support: This position can be customized to provide targeted support during recovery.

When an adjustable bed base is coupled with the multi-zone customization of an AirPedic™ adjustable air mattress, these benefits are taken to the next level. Not only can the position be adjusted, but firmness can also be used to relieve pressure on surgery sites or maximize comfort post-recovery and beyond.

What to Consider When Buying an Adjustable Bed

Now that you have discovered the many sleep and lounging positions that an adjustable bed base can provide, you might be ready to invest in your sleep quality. Before you do, other key factors should influence your decision:

Mattress Compatibility

Not all mattresses work well with adjustable bases – learn more about mattress compatibility here. A mattress must be flexible enough to move with the base yet durable enough to hold up to the movements over time. Compatible options include memory foam, latex, and hybrid mattresses. For the best experience, explore AirPedic™ adjustable bed bases designed for maximum comfort and durability

Frame Options

You’ll also need to consider the best frame configuration for your sleep circumstances. While a single adjustable base provides uniform adjustment across the entire sleep surface, a split king base allows sleep partners to adjust each side of the bed independently. 

With any frame choice, you should look for quality construction backed by a generous warranty and excellent customer reviews—all of which are part of an AirPedic™ adjustable bed base.

Additional Features

Today’s adjustable bed bases offer features beyond basic positioning, including wireless remote controls, preset positions and memory functions, lumbar support, massage capabilities, and even under-bed lighting and USB charging ports.

Pairing an adjustable bed base with an AirPedic™ adjustable air mattress allows for virtually unlimited positioning and customizable firmness levels across the sleep surface.