How to Set an Adjustable Bed to Zero Gravity Sleeping Position (And the Benefits)

While you may not automatically associate astronauts with mattresses, the two are in fact linked. Not only did NASA bring us the incredibly-popular memory foam mattress in the 1970s, and gel foam mattresses in the 2010s, but they have also come up with what may very well be the ideal sleep position; also known as the zero gravity sleeping position.

Exciting name, isn’t it? Although you won’t actually float, this is a setting for your adjustable bed meant to alleviate pressure on the body. This “weightless” position will help to relieve pain, expand deep sleep, and help with overall health.

In this post, we review not only what “0-gravity” is, but discuss how to achieve this out-of-this-world sleep position with your adjustable bed frame, and take advantage of all of its benefits.

What Is Zero Gravity?

The zero-gravity position was calculated by NASA years ago when researchers were exploring ways to alleviate pressure on astronauts’ bodies during takeoff. However, once adjustable bed frames became popular, doctors and sleep experts began looking at the pressure-relieving benefits of sleeping in this position.

In the zero-gravity position, your torso and legs are both slightly elevated. Your knees will be slightly bent and kept level with your chest. Your head will also be raised slightly above your heart. This will result in your body appearing like a small “V” as your weight is evenly distributed.

Body weight is evenly distributed and the spine remains neutral when sleeping in zero gravity, allowing for enhanced relaxation and as a result, deeper sleep. While anybody can benefit from sleeping in this position, researchers have found snorers, as well as those with lower back pains, physically-demanding lifestyles, and sleep disorders see the most improvement in their shut-eye after transitioning to sleeping in the zero gravity sleeping position.

How Zero Gravity Affects the Human Body

While this position doesn’t literally make you float or negate gravity, it does give your body a sensation of weightlessness that can make falling asleep easier, particularly if you suffer from chronic sleep issues like back pain or sleep apnea.

The zero-gravity position can influence your body in several positive ways:

• Reduces pressure on the spine
• Maintains a neutral alignment of the spine
• Distributes your body weight evenly
• Enhances breathing and circulation

We will explore the potential advantages of this sleeping posture in greater detail below. However, for now, it’s important to note that the zero-gravity position can optimize your body’s posture for sleep, potentially improving sleep quality and alleviating some sleep-related problems.

Adjusting to the Zero-Gravity Position

How to get zero gravity position on adjustable bed? Some adjustable beds have a “Zero-G” preset, allowing you to adjust your bed to zero gravity at a click of a button. However, even if your bed doesn’t have a preset, it is still possible to adjust to “zero-g” and program the position for later—many electric bed frames allow you to save one or two positions so you can easily find the most comfortable angles for sleep again later.

In the next sections, we explain how to set your bed to the perfect zero gravity position.

Beds With a Zero-G Preset

If your adjustable bed already has a zero-gravity preset, you can shift to this position with the push of a button. Many adjustable bed frames pair with wireless remotes, or they’re Bluetooth-compatible. You can tell if your bed has one of these presets by looking for a Zero-G button on the base’s corresponding remote.

Beds Without a Zero-Gravity Preset

Some adjustable bed models, especially older ones, may not have a zero-gravity preset. In this case, you can simply manually set it to zero gravity yourself. The exact recommendations from NASA are 128° (+/-7°) between the torso and thigh, and 133° (+/-8°) between the hamstrings and calf. While this may sound complicated, in reality, setting your bed to zero gravity is very simple.

To set your adjustable bed to zero gravity, lift your upper body so it’s at a 120-degree angle with your thighs. Angle your knees so that they remain slightly bent while remaining above heart level. This in turn will reduce pressure on your neck, back, shoulders, and legs. Once you’re in this position, you’ve officially achieved zero gravity—congrats!

Programming the Zero-Gravity Position in Your Base

After you’ve adjusted your bed to the perfect zero-gravity position, check the remote for a save button. As we mentioned earlier, many bed bases come with programmable presets so you can save your favorite positions. If you are unable to find one, reach out to the manufacturer to ask if the bed has this capability.

Is Sleeping in the Zero Gravity Position Safe?

With the rising popularity of the zero-gravity sleep position, many wonder whether it’s safe and suitable for everyone. Let’s explore common concerns and answer the question: “Is it safe to sleep in the zero-gravity position?”

For most people, the zero-gravity sleep position poses no safety risks. However, it’s crucial to pay attention to your body and consult with a healthcare provider if you have any pre-existing medical conditions or concerns.

Pregnant women should speak with their healthcare provider before adopting the zero-gravity position, as the ideal sleep posture during pregnancy can differ based on individual needs and the stage of pregnancy.

Similarly, individuals with certain medical conditions, such as glaucoma or heart problems, should also consult their healthcare provider before trying this position. Elevating both the legs and upper body may not be appropriate for everyone, depending on their specific health concerns.

The zero-gravity sleep position is generally safe for most people and may provide various health benefits. However, it’s important to consider your personal health needs and seek advice from a healthcare professional if you have any concerns or underlying medical conditions.

Experience Zero Gravity Sleep: Pillow Arrangements and Bed Techniques

Achieving the zero-gravity sleep position might seem tricky, but with the right arrangement and proper support, it’s easier than you think. In this section, we’ll explore two key questions: “How can you sleep in the zero-gravity position using pillows?” and “How can you sleep in the zero-gravity position on a flat bed?”

Using Pillows for the Zero Gravity Position

Pillows are essential for attaining and maintaining the zero-gravity sleep position by offering the necessary comfort and alignment. To set up the ideal position:

• Place a firm pillow or wedge underneath your knees to raise your legs slightly above heart level.
• Use a contoured or cervical pillow to support the natural curve of your neck.
• Add a small lumbar roll or cushion behind your lower back to preserve the natural curve of your spine and provide additional support.

Sleeping in Zero Gravity on a Flat Bed

While adjustable beds make it simple to achieve the zero gravity position, it’s possible to recreate a similar arrangement on a standard flat bed. Here’s how:

• Stack pillows or use a foam wedge to elevate your upper body at an angle between 30 and 45 degrees.
• Apply the same pillow configuration as described above for support under your legs, neck, and lower back.

By following these guidelines, you can optimize your sleeping environment to experience the benefits of zero gravity positioning even without an adjustable bed.

The Science Behind the Zero Gravity Sleeping Position

The zero gravity sleeping position mimics the weightless conditions astronauts experience, where the body reclines slightly with elevated legs. This alignment evenly distributes body weight, reducing strain on the spine and joints.

It improves blood circulation, as the heart works less to pump blood, and it reduces the risk of sleep apnea and acid reflux by promoting easier breathing and preventing acid from entering the esophagus.

Understanding this science highlights why the zero gravity position offers multiple health benefits and enhances comfort for more restorative sleep.

Benefits of the Zero-Gravity Sleep Position

There are many benefits of sleeping on a zero-gravity adjustable bed, including better breathing and increased circulation. It can also alleviate some sleep problems such as snoring by allowing for better airflow. Below, we review some of the benefits of sleeping in a zero-gravity position and how they can improve sleep.

1. Better Breathing and Reduced Snoring

The zero-gravity sleep position relieves pressure on your lungs and makes it easier to breathe. Not only is this helpful for those who snore or have sleep apnea, but it’s also great for those with asthma and allergies. Your head is slightly elevated when resting in the zero-gravity position, meaning your airways can remain open and allow for easier breathing; preventing the airways from narrowing results in a lesser chance of snoring.

Additionally, the zero-gravity sleep position promotes better circulation, which can further enhance respiratory function. By elevating both the head and legs, this position helps to reduce the buildup of fluid in the lower extremities and lungs, decreasing the risk of congestion. This improved circulation also helps in delivering more oxygen throughout the body, aiding in more restful and deeper sleep.

2. Fewer Neck and Back Pains

The spine is naturally shaped like an “S,” so sleeping with your back completely straight creates pressure in the spinal column. Zero gravity keeps your weight evenly distributed to avoid stress on your spinal column and maintain comfortable alignment.

Sleeping in good posture can relieve neck and lower back pain significantly and give you a more peaceful night’s rest. This can be especially helpful for older individuals seeking an adjustable bed for seniors.

Additionally, maintaining proper spinal alignment through zero gravity sleeping can prevent the development of future neck and back problems. By reducing tension in key pressure points, this position supports the natural curve of the spine, allowing muscles to relax more fully during sleep.

Over time, this can lead to fewer disruptions during the night and improved overall sleep quality, making it an excellent option for individuals with chronic pain or those simply looking to improve their long-term spinal health.

3. Improved Heart Health

Zero gravity takes the pressure off of your muscles, including your heart, by evenly distributing your body weight. Easing pressure off of the heart muscle promotes blood flow and allows for increased circulation. As a result, zero gravity is a wonderful position for those with cardiovascular conditions, or just anybody looking to improve their heart health.

In addition to promoting better circulation, sleeping in the zero-gravity position can reduce the strain on the heart by lowering the heart rate and improving oxygen delivery throughout the body. This enhanced circulation helps prevent swelling in the legs and feet, often caused by poor blood flow.

For individuals dealing with conditions such as high blood pressure or edema, zero gravity can be particularly beneficial in relieving these symptoms. Overall, this position contributes to a healthier cardiovascular system, supporting heart function and enhancing overall well-being.

4. Heartburn Relief and Better Digestion

It can be difficult to digest food when laying on your back on a flat surface. In this position, bile can more easily spill over from your stomach to your throat and cause heartburn.

Health professionals recommend sleeping with your upper body elevated when suffering from acid reflux and other digestive discomforts because sitting upright makes it more difficult for stomach acid to rise. With the contents of your stomach settled, you will be able to enjoy better digestion and heartburn-free sleep.

5. Superior Sleep Quality

Zero gravity comes with many benefits, but the largest overall may simply be better quality sleep. Its increased comfort and weightless feeling, as well as relief of pressure points, facilitates a night of higher quality sleep.

With a greater ability to sink into “deep” and REM sleep, the body is better able to restore itself. REM sleep gives the body a chance to restore its cells and muscles. Snorers will also achieve more REM sleep in zero gravity due to alleviate snoring.

6. Reduces Swelling

People with high blood pressure, diabetes, or those who are pregnant or overweight often experience swelling in their legs and feet. Swelling can also occur due to conditions like varicose veins or deep vein thrombosis.

Elevating your legs in a zero-gravity position encourages better blood circulation, helping to reduce fluid retention and alleviate swelling.

In addition to reducing swelling, keeping your legs elevated in a zero-gravity position may help prevent the onset of further complications like blood clots or discomfort caused by poor circulation.

This is particularly beneficial for individuals who spend long hours standing or sitting, as it aids in overall vascular health and helps relieve strain on the lower limbs.

7. Boosts Comfort and Relaxation

Your bed isn’t just for sleeping—it’s also a space for unwinding. Whether you’re reading, watching TV, or simply relaxing, the zero-gravity position enhances comfort without needing multiple pillows to keep you propped up. It’s similar to sitting or reclining in a chair, but with more support, making it an ideal option for older adults who want to relax comfortably on an adjustable bed.

Not only does zero gravity improve your comfort during leisure activities, but it also helps relieve muscle tension and pressure points, making relaxation more rejuvenating.

By keeping your body in a balanced, supported position, you can reduce the risk of stiffness or discomfort, allowing you to enjoy longer periods of rest or relaxation without discomfort.

Drawbacks of Sleeping in the Zero Gravity Position

While the zero-gravity sleep position offers several advantages, it’s important to consider its potential drawbacks for a well-rounded perspective. Here are some of the disadvantages associated with zero gravity sleep:

Expense: Purchasing an adjustable bed or using specialized pillows and wedges to achieve the zero-gravity position can be a costly investment for some individuals.

Adjustment period: Adapting to this new sleep position may require time, as your body could experience initial discomfort or difficulty falling asleep during the transition.

Reduced mobility: Sleeping in the zero-gravity position might limit your ability to move freely during the night, which could be problematic for those who frequently shift positions while sleeping.

Potential dependency: Once accustomed to sleeping in the zero-gravity position, some people may find it difficult to sleep comfortably in other positions, especially when traveling or sleeping in a regular bed.

Mechanical issues: Adjustable beds are often required to achieve the zero gravity position, and these beds can be prone to mechanical problems over time. Maintenance or repairs can add to the cost and inconvenience.

Space and aesthetics: Adjustable beds can be bulky and may not fit well in smaller bedrooms. Additionally, their appearance may not align with the aesthetic preferences of some people, potentially disrupting the room’s design.

Despite these potential downsides, many individuals find that the benefits of zero gravity sleep ultimately outweigh the disadvantages, resulting in a more comfortable and restorative night’s sleep.

Best Mattresses for Zero Gravity Sleep

Selecting the right mattress is essential for achieving the perfect zero gravity sleep position. The ideal mattress should offer strong support while adapting to the natural contours of your body. Here are some types of mattresses that are well-suited for zero gravity sleep:

Memory Foam Mattresses: Memory foam mattresses are known for their ability to mold to the shape of your body, providing superior support and pressure relief. These qualities make memory foam an excellent choice for zero gravity sleep, as it helps maintain optimal spinal alignment and reduces pressure on key areas.

Latex Mattresses: Latex mattresses provide a balanced combination of support and pressure relief, making them another great option for zero gravity sleep. Latex is also a more breathable material, which is especially beneficial for hot sleepers who need to stay cool throughout the night.

Hybrid Mattresses: Hybrid mattresses combine the strengths of both innerspring and foam, offering a mix of support, pressure relief, and responsiveness. This makes them ideal for zero gravity sleep, as they can easily adjust to your body’s shifting positions, providing consistent comfort and support throughout the night.

What Are Adjustable Beds?

Once confined to hospital rooms, adjustable beds have now become a popular addition to bedrooms worldwide, enhancing sleep quality and offering numerous health benefits.

These beds were initially used in medical settings for their ability to promote healing and comfort, but mattress manufacturers have since introduced their own adjustable bed models for home use. This allows people to experience the same therapeutic and sleep-enhancing advantages from the comfort of their own bedroom.

As the name implies, adjustable beds come with a mattress base that can be adjusted to raise or lower the head and feet, helping you find your ideal sleep position.

The core feature of every adjustable bed is head and foot articulation, which makes it possible to achieve a zero-gravity sleep position. Any adjustable bed you buy should provide the option for this posture, which is highly beneficial for comfort and health.

In addition to the basic head and foot adjustments, many adjustable beds now include a variety of high-tech features that can elevate your sleep experience. Some of these extras include wave massagers, under-bed lighting, integrated USB ports, and customizable remotes. The range of features available means that prices for adjustable beds can vary widely.

How to Sleep on an Adjustable Bed

The zero-gravity position is considered to be most enjoyable for back sleepers. That said, side sleepers can still reap the benefits of this sleep position, as well. Keep in mind, zero gravity just might not feel as comfortable or as weightless for side sleepers as it does for back sleepers.

When adjusting to zero gravity, side sleepers may want to spend some extra time playing with the angle of their head and feet to find their most ideal position. Whether you’re a side or back sleeper, you should feel a sensation of weightlessness and full-body comfort when resting in the zero-gravity position correctly.

Please note, sleeping on your stomach in zero gravity is highly unrecommended. Stomach sleeping in zero gravity contorts your spine backwards, causing pain and discomfort. The effects can be minimized with a firm mattress for stomach sleeping, but it’s still best to try a different sleep position.

Having the Best Mattress for an Adjustable Bed

The right mattresses for an adjustable bed can be neither too thick nor too thin, as they must be able to move with the base and feel comfortable at different angles. Foam mattresses, such as memory foam and latex mattresses, are common choices, though hybrid mattresses can also typically flex with the base.

If you have to buy a new mattress along with an adjustable bed, it can put quite the dent in the budget. To save significantly on a brand new mattress, we suggest taking advantage of the year’s big mattress sales as they roll out:

• Best MLK Day Mattress Sales
• Best Presidents Day Mattress Sales
• Best Memorial Day Mattress Sales
• Best 4th of July Mattress Sales
• Best Labor Day Mattress Sales
• Best Columbus Day Mattress Sales
• Best Black Friday Mattress Sales
• Best Cyber Monday Mattress Sales

The Cost of Achieving a Restful Night’s Sleep

The price of a zero-gravity bed can vary significantly based on several factors. Typically, costs range from $300 to over $10,000. While this is a wide spectrum, there are several considerations that can impact the final price:

• Purchasing an adjustable bed frame with a zero-gravity feature might also require buying a compatible new mattress, increasing your overall expenditure.
• The more advanced the bed’s features, the higher the cost for the adjustable base.
• Bed size can also play a role in influencing the price.

Ultimately, it’s all about finding the best option that fits both your needs and your budget.

FAQs

Why is it called “zero gravity” if I don’t float?

“Zero gravity” refers to the weightlessness you feel while laying down in the zero-gravity position. While you are not actually weightless, this sensation is caused by the support of the position distributing your weight evenly. You may feel a comfortable floating sensation as you sleep in the zero-gravity position—hence the name.

Are zero-gravity beds comfortable for sleeping? 

Yes! Zero-gravity beds offer increased comfort by reducing pressure on your body, promoting healthy spinal alignment, and alleviating issues like heartburn, acid reflux, and sleep apnea. It’s similar to reclining in a chair, but with added support that allows for a more peaceful and restful sleep experience.

How does gravity negatively affect me?

Gravity creates pressure on your muscles and joints, gradually taking a toll on the body. When you lay down into bed, gravity pulls your body into the mattress. If your mattress presses against already-tender pressure points, or creates new pain points, you’ll want to switch your mattress.

However, even the most comfortable of mattresses can’t offset gravity as well as sleeping in Zero-G can. Adjustable beds set to zero-gravity work to counteract gravity’s constant force and relieve tension throughout the body.

Do adjustable beds require special sheets? 

While special sheet fabrics or technologies aren’t necessary, it’s a good idea to use deep or extra-deep pocket fitted sheets along with sheet suspenders or clips to keep them in place. An oversized flat sheet can also be helpful. These options prevent your sheets from slipping off the mattress when adjusting the bed’s incline.

Is it difficult to set an adjustable bed to zero gravity?

It’s easy to set a bed with an adjustable base to zero gravity, even if it does not have a zero-gravity preset. To start, elevate your chest and legs at the proper angles. You can do this by either using your bed’s Zero-G preset button, or by elevating both your chest and legs at a 120-degree position. Find the position that works best for you, and if possible, save it so you can go back zero-gravity whenever you desire.

Is it recommended to use a pillow in the zero-gravity position? 

Yes, using a pillow in the zero-gravity sleep position is advised. Pillows provide essential support for your neck, lower back, and legs, helping to maintain the natural curvature of your spine. With proper pillow placement, you can enhance comfort and maximize the benefits of this position.

Will my innerspring mattress work in the zero gravity position?

You can tell if your innerspring mattress will work in the zero-gravity position by looking at its age and quality of materials. Most newer innerspring mattresses are made with flexible pocketed coils to move with adjustable bed frames. Older innerspring mattresses, however, have less-advanced coil systems and are not as equipped for adjustable bed use or the zero gravity position.

For more information, check out our guide on mattresses that work with adjustable beds.

Can zero gravity reduce swelling?

Elevating your legs promotes healthier circulation and reduces swelling. Zero gravity is a perfect position for those who have swollen legs or feet, such as pregnant women or those who work long shifts since the legs and feet are level with your chest. Sleepers with aches and pains require extra relief to enjoy a comfortable night’s rest, which zero gravity can provide by improving overall circulation.

Can you sleep on your side in a zero-gravity position? 

Although adjustable beds allow side sleepers to elevate just the upper body, the zero-gravity position is best suited for back sleepers. Sleeping on your side in zero gravity could cause your body to curve unnaturally, leading to significant discomfort in your spine and torso. This could result in stiffness and muscle pain, and the benefits of zero-gravity sleeping would be lost when side sleeping. Therefore, side sleeping in this position is not recommended.

Conclusion

With its superior comfort, it’s easy to see why sleeping on an adjustable bed in zero gravity is becoming the preferred method of many. Not only does it provide pain relief by alleviating pressure points, but zero gravity also provides many other great health benefits—including reduced snoring, improved circulation, and better overall quality sleep, to name a few. If you currently have or are looking at acquiring an adjustable bed, try the zero-gravity position tonight to float peacefully to sleep.