Have you ever felt tired in a place where there is no bed or where it is not appropriate to rest your head? Getting used to sleeping while sitting can take some time, but it is a possible alternative; if you try to get as comfortable as possible, you can make the most of the situation and maybe even get some sleep, despite the position.
Steps
Part 1 of 3: Preparing for Seated Sleep
Step 1. Get some bedding
If you have time to prepare the room a little before you need to sleep sitting down, gather what you need, such as a blanket, pillow, towel, or mat. These accessories can provide you with greater comfort and reduce any pain from sitting down.
- Wear loose-fitting, comfortable clothing and light shoes to make the hours you spend in the chair less burdensome.
- A travel pillow can offer head and neck support; you can find it in different formats: some surround the neck, others are placed on the shoulders, while still others are attached to the side of the chair and can be used in different positions. You can find these types of pillows in luggage stores, airports, and so on.
Step 2. Get some accessories to help you sleep
Some people find it easier to fall asleep by putting on earplugs or headphones, to block out outside noise and / or possible distractions. Likewise, many people find the eye mask useful, which prevents the passage of light. If there are other things you usually do before bed, like reading a book or having a cup of tea, try to organize yourself to stick to that routine. try to follow your normal habits as much as possible so that you can fall asleep more easily, even if you are in a chair.
Step 3. Find a suitable place
If you have to use a normal seat, such as on a plane or train, you can try to optimize it for rest; if you are free to move and find a place to sleep, look for a vertical surface, such as a wall, fence, or pole to lean against. If you have a plank or some other flat surface available, you can lean it against some structure and use it as a support to rest.
- A slightly backward sloping surface is the best solution.
- If you have an upholstered chair, recliner, or sofa available, they are undoubtedly more comfortable to lean on your back than a hard surface like a wall. However, if you can only rely on a hard surface, it is more comfortable to use pillows and blankets for some cushioning.
- If you are traveling with a friend or have a travel neighbor, the situation may be a little simpler; you can lean on each other (or take turns) and try to sleep.
Part 2 of 3: Prepare the Place to Sleep
Step 1. Lean a little
When trying to sleep in a sitting position, it is recommended that you move your back back at an angle of approximately 40 °. If you are on a plane, train, bus, or similar means of transport, the seat should recline a little; if you are in other places, a recliner is the best solution. In other cases, rest your back on a slightly inclined surface.
Step 2. Make your sleeping place as comfortable as possible
If you cannot sleep on a chair or other cushioned surface, you should try to optimize the comfort of your sleeping place by using the bedding you have procured. Even if it's already a bit padded, adding a few blankets and pillows definitely makes it even more comfortable.
- Place a blanket, pillow, or mat on the ground or floor beneath you.
- Put additional padding behind your body as well, so that you have back support.
- Roll up a blanket, towel or use a pillow and place it behind your back, at the level of your lower back; this way you provide additional support to the lower back, minimizing the risk of pain the next day.
- Place a thin pillow behind your neck to allow your head to fall back slightly and promote sleep. There are special neck pillows designed just for that purpose, but you can very well use whatever you have available.
Step 3. Use the blanket
Once you have a place to sleep and a well-padded support, stretch back and wrap yourself with the blanket to stay comfortable, warm and to be able to doze off. If you don't have a blanket available, try using a coat, sweater or anything similar.
Step 4. Try your usual "bedtime routine"
Read a book, listen to music or do anything else that helps you relax and sleep; even if you are forced to sit, these routine behaviors should help you fall asleep as usual.
- Many people find that a hot drink or tea can be comforting and somewhat soporific (the important thing is to avoid sodas that contain caffeine); Chamomile is a great option because it has relaxing effects and is naturally caffeine-free.
- Meditation and / or breathing exercises are techniques known for their calming properties. A simple breathing exercise is to inhale for a count of 3 or 4 and then exhale for a count of 6 or 8; repeating this a few times can help you relax and sleep even in a position that is not exactly lying down.
- Avoid your television, computer, tablet, smartphone, and other electronic devices when trying to fall asleep, as the blue light from these screens can disrupt your normal sleep propensity.
- Don't be discouraged if you can't fall asleep right away; at least try to relax and rest as best you can.
Part 3 of 3: Staying Asleep in a Sitting Position
Step 1. Change your position to stay comfortable
Moving around from time to time while you sleep in a seated position helps reduce pain and promotes better sleep. If you wake up, stretch your legs a little and change your posture slightly (for example, turn your head or move your body to your side a little).
Step 2. Get additional head support if needed
It is important that you are comfortable when trying to sleep in this sitting position. If it slips to one side, move the support (pillow, blanket, or whatever else you find) to that side to provide more support for the head.
If the head tends to hang dangling, try to wrap a scarf around the head and the back of the support (chair, pole, etc.) whenever possible; in this way you allow her to stay in position and improve the quality of sleep
Step 3. Try to rest as much as possible
Sleeping in a sitting position may be fine for a nap or when you have no other choice; however, it can be difficult to reach the "active" REM phase that the body needs. As soon as possible, try to sleep deeper in a more comfortable place, such as a bed, sofa, or hammock.
Advice
- If you find that you can only fall asleep in a sitting position, you may be suffering from some illness, such as sleep apnea, or have heart problems.
- In some cases, the doctor advises against sleeping in this position. Talk to your doctor if possible before deciding to sleep sitting up, especially if you want it to become a habit.
