Why Doctors Recommend the 'Astronaut Sleep' Method for Insomnia Treatment
Doctors are advocating for a little-known sleep position that emulates the experience of sleeping in outer space, citing its potential to provide a restful night's sleep on Earth. Known as the 'zero gravity' or 'zero g' position, it involves elevating the head and legs above the heart while positioning the mid-section in a downward trough. This configuration aims to create a sensation of weightlessness by simultaneously raising the upper and lower body. Initially developed by NASA to help astronauts maintain balance and alleviate bodily stress in space, the position imitates the body's natural alignment under low-gravity conditions, eliminating the need for additional efforts to achieve comfort. The objective is to maintain a resting angle of 120 degrees, which reduces pressure on the heart and facilitates improved blood circulation throughout the body.
Originally intended to enhance astronaut suits' comfort and mobility, NASA adapted the concept for sleeping arrangements, resulting in the zero-gravity sleep position. Fortunately, one does not need to venture into space to benefit from this sleep technique. This research emerges at a time when millions of Americans are in desperate need of improved sleep. Statistics from the Centers for Disease Control and Prevention indicate that nearly one-third of Americans fail to obtain the recommended minimum of seven hours of sleep per night. Insufficient sleep has consistently been associated with chronic health issues such as heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression, according to the National Heart, Lung, and Blood Institute. Moreover, the CDC reports that the percentage of US adults resorting to sleep-inducing medications has more than doubled in the past decade, with 8.4% of adults now relying on such drugs. Unfortunately, these medications often disrupt rapid eye movement (REM) sleep, which can lead to memory lapses.
The relaxation of the body through the zero-gravity position can potentially offer several additional benefits. Neurologist and sleep expert Dr. Chris Winter explains that this position can be orthopedically advantageous, particularly for the hips and shoulders, as it reduces stress on the joints compared to sleeping in other positions. For instance, adjusting the body's angle can help minimize the risk of acid reflux, a condition affecting an estimated 60 million Americans at least once a month, according to the National Institutes of Health. Dr. Winter explains that when lying flat, stomach acid can escape as the stomach and esophagus are horizontally aligned. However, tilting the head upward using gravity keeps the stomach contents in place.
Furthermore, adopting the zero-gravity position may improve breathing. A 2017 study published in the journal Sleep Breathing Physiology and Disorders found that elevating the head above the stomach helps keep the airways open, reducing the likelihood of snoring and symptoms of sleep apnea, both of which can disrupt a good night's sleep.
Individuals suffering from arthritis, who often experience discomfort due to painful, stiff, and swollen joints, may find relief by alleviating pressure on the body through the zero-gravity position. Additionally, raising the lower body can enhance circulation and reduce swelling in overweight individuals, as well as those with diabetes and high blood pressure.
While some companies offer adjustable beds that facilitate the zero-gravity position, achieving the desired sleep configuration can also be accomplished with simple adjustments. By lying on your back and elevating your legs, for example, one or two pillows placed below the knees and shins, along with one or two additional pillows behind the neck, can help attain the desired angle.
However, it's worth noting that zero-gravity sleep may not be suitable for those who frequently change positions during sleep and tend to toss and turn.
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