Have you ever been in a situation where you are super exhausted and must sleep on a chair because there is no bed? You are so tired that you don’t even care that it’s not comfortable. You fall asleep so quickly that you don’t even realize that you’re not in your bedroom. When you wake up the next morning, your muscles feel a little stiff, but overall you are okay. I’m sure many of us have faced this situation before in our lives, and some of us still do.
So how to sleep comfortably on a chair?
It can be tough to get comfortable and sleep when you’re not in your own bed.
Sleeping on a chair can be difficult and uncomfortable. However, by following some of our suggestions, you can make the best of the situation and get some sleep while sitting up.
Why Is It Difficult To Sleep While Sitting
Humans often struggle with sleeping upright on occasions when this position is required.
- For one, sitting up straight can cause tension in the back and neck, which can make it difficult to fall asleep.
- Additionally, when you’re sitting, your feet are usually pointing down, which puts pressure on your veins, making it hard for blood to flow properly. This situation can lead to discomfort and make it difficult to sleep.
- Lastly, when you’re sitting, your body is in a stationary position, and this can cause your mind to race and make it harder to sleep.
Therefore, the answer to this question relies on how our bodies react during a normal sleep cycle.
When we sleep, our bodies go through a number of different stages. Our eyes close during the first stage, and we start to relax.
This state is followed by the second stage, where our brain waves slow down and we become less aware of our surroundings.
The third stage is when we reach deep sleep, and our brain waves slow down even more. This is the stage where our bodies start to regenerate and repair tissues.
The fourth stage is when we enter REM sleep, where most of our dreaming occurs. This stage usually lasts for about 20 minutes before we cycle back into a deep sleep.
When we’re sitting upright, it’s more difficult for our bodies to reach deep and REM sleep. This is because the position of our body puts stress on our muscles and prevents blood from flowing properly. Additionally, when we’re sitting upright, our brain is more active, making it difficult to fall asleep.
How to Sleep Sitting In A Chair Properly
Step 1: Prepare Your Sleeping Tools
There are a few tools that you can use when trying to sleep on an office chair.
You can use a pillow and a blanket to make yourself more comfortable. If a pillow is not available, fold up a blanket and place it behind your neck. It will help to keep your head and spine in alignment.
Additionally, consider bringing a small pillow for your feet. It will help you reduce the pressure on your veins and make it easier to sleep.
If it’s cold outside, you can also use a jacket or a coat to keep you warm.
It’s also a good idea to bring along an eye mask and some headphones so that you can block out light and noise.
Example of a neck pillow from Amazon:
Example of blankets for office use:
Example of affordable headphones for cancelling noise:
Step 2: Prepare Your Body And Your Mind
Prepare yourself physically and emotionally for sleep. You’re most likely outside your home right now. As a result, your brain isn’t used to this ambiance while sleeping and will try to keep you awake.
You need to find a comfortable place to sit and make sure that your body is in a relaxed position.
It is a good idea to change your clothes if you can. If you already know you won’t be at home for the night, consider wearing comfortable clothing.
In order to help your brain get into a relaxed state, you can drink some tea, meditate, read a book, or just look at the stars if you have a window in the place where you are.
Make wudu and pray if you are a Muslim. It’s the best way to end the day, in my opinion.
Before you try to sleep, it’s important to stretch out your body. It will help to loosen up your muscles and make it easier for you to fall asleep.
Step 3: Find a Comfortable Position
Once you have your tools, it’s time to find a comfortable position to fall asleep.
You can try reclining the chair back a little bit so that you’re more relaxed. You can also put a pillow behind your head and neck to support them.
If you’re using a blanket, make sure that you wrap it around your body so that you’re warm.
If you’re using a jacket or a coat, put it on so that you’re comfortable. You can also try putting your feet up on a chair or the bed to reduce the pressure on your veins.
You might want to either sleep with your legs supported in front of you or wear compression socks to prevent blood pooling in your feet.
Tips To Fall Asleep Fast in A Chair
Practice Deep Breathing
Practice some deep breathing exercises before trying to sleep. This will help calm your mind and make it easier for you to relax. You can experience peace, stillness, and sleep deeply when the mind is quiet.
There are many different deep breathing exercises that you can try, but one of my favorites is the 4-7-8 technique.
To do this exercise, you will need to:
- Close your mouth
- Inhale through your nose for a count of four
- Hold your breath for a count of seven
- Exhale through your mouth for a count of eight
Repeat this exercise four times to help you relax while falling asleep.
Another great breathing technique is the alternate nostril breath. This exercise helps calm the mind and balance the left and right sides of the brain. To do this exercise, you will need:
- Close your right nostril with your thumb
- Inhale through your left nostril for a count of two
- Hold your breath for a count of two
- Close your left nostril with your ring finger and exhale through your right nostril for a count of two
- Inhale through your right nostril for a count of two
- Hold your breath for a count of two
- Close your right nostril with your thumb and exhale through your left nostril for a count of two
Repeat this exercise four times to help you relax and fall asleep.
Avoid Screens Before Sleeping
Another approach to quieting the mind is to avoid screens before bed. The blue light from screens interferes with our natural sleep rhythm and can keep us awake. Try reading a book or magazine instead and shut down your electronics.
Avoid Looking At Your Clock
If you’re having trouble sleeping, avoid looking at the clock. Checking the time can cause unnecessary stress and make it harder for you to relax. Turn off your alarm clock or move it out of sight.
Make Your Location As Dark As Possible
If there are curtains or blinds, close them. If there are no curtains or blinds, consider using a sleep mask. This will help to reduce any light stimulation and make it easier for you to fall asleep.
The darker your environment, the more likely you will fall asleep.
Use White Noise
If you’re having trouble sleeping, try using white noise. It will help you block out other noises and create a more peaceful environment. There are many different types of white noise that you can try, such as the sound of waves, a fan, or a noise machine.
Is It Dangerous to Sleep On A Chair?
According to medical professionals, there is no definitive answer to this question. It all depends on whether you have any current health problems (like sleep apnea). Some individuals live with medical conditions that make sitting up for sleeping more comfortable. Even basic sleeping postures can cause illness.
Generally speaking, it is not dangerous to sleep on a chair, as long as you take the necessary precautions.
Here are some precautions to keep in mind while resting in a chair:
- If you’re using a pillow, make sure it is not too high or too low to prevent causing pain in your neck and back.
- Additionally, if you’re using a blanket, make sure it is not too tight because it can restrict blood flow and make it difficult to breathe.
- It’s also important to ensure that you’re not sleeping in an awkward position.
- If you’re feeling uncomfortable, try to adjust your position until you find one that is more comfortable.
You’ve probably already formed an opinion on the dangers you may potentially encounter while sleeping sitting upright in an office chair, based on the precautions listed above, like knee pain, leg pain, blood circulation issues …
>>> Related: Check our list of the Best Chairs For Back Pain
Is It Safe To Sleep In A Sitting Position While Pregnant?
There is no right or wrong answer to this question. It is ultimately up to the pregnant woman and her doctor to decide what is safe for her and her baby.
Some women find it more comfortable to sleep in a sitting position, while others prefer to sleep on their backs.
Pregnant women should always speak with their doctor about their sleep positions and any other concerns they may have.
Sleeping in a sitting position is not recommended for pregnant women with twins or more, as it can put extra strain on the mother’s body.
>>> Related: We recommend that you read this article if you’re a pregnant lady who wants to know how to correctly sit at a desk.
Final Thoughts - How To Sleep Comfortably On A Chair
We hope you liked this article on how to sleep comfortably on a chair.
When you need to rest in a less-than-desired scenario, learning how to sleep while sitting up, for example, can be beneficial.
Before sleeping in your chair, consult with your doctor if you have a specific health issue.
Thanks for reading! We wish you happy dreams!