Adjustable beds are revolutionizing the way people sleep by allowing them to customize their position for comfort, support, and overall wellness. But once you have an adjustable bed, the question becomes: what’s the best position to actually sleep in?
The truth is, the best position can vary depending on your needs — whether you’re managing back pain, improving circulation, or simply trying to sleep more soundly. In this article, we’ll explore the most beneficial sleeping positions you can achieve with an adjustable bed and how each one supports better sleep and better health.
Thanks to modern adjustable bed technology, you no longer have to settle for the traditional flat mattress that may not align with your body’s natural curves. These beds offer the flexibility to fine-tune your sleep posture in ways that can significantly reduce discomfort, promote healing, and even enhance relaxation. Whether you’re a side sleeper, a back sleeper, or someone recovering from surgery, there’s likely a position that’s just right for you.
1. Zero Gravity Position
✅ Best for: Back pain, joint pressure relief, snoring, circulation
The zero gravity position is one of the most popular and effective settings on an adjustable bed. Inspired by the position astronauts assume during takeoff, this setting raises both the head and the legs slightly to create a “weightless” feel.
Benefits:
- Reduces pressure on the spine
- Promotes even weight distribution
- Enhances circulation
- Minimizes snoring and sleep apnea symptoms
- Helps with acid reflux and heartburn
In addition to its physical benefits, the zero gravity position can also promote deeper, more restful sleep by helping the body reach a state of true relaxation. Many users report falling asleep faster and waking up with less stiffness and discomfort. It’s a game-changer for anyone who struggles to find a comfortable sleeping position on a flat mattress.
What makes this setting even more appealing is how easy it is to access with modern adjustable beds. Most models include a one-touch zero gravity button on the remote or app, making it simple to switch into the position anytime — whether you’re winding down after a long day or dealing with nighttime aches and pains.
This position is especially beneficial for people with lower back pain, as it takes pressure off the lumbar region and allows muscles to fully relax.
2. Elevated Head Position
✅ Best for: Acid reflux, snoring, respiratory issues, post-surgery recovery
Raising just the head portion of the bed is one of the simplest and most common uses of an adjustable base.
Benefits:
- Keeps airways open for better breathing
- Reduces or eliminates snoring
- Minimizes acid reflux and GERD symptoms
- Helps people with sinus congestion or asthma
- Supports reading or watching TV in bed
Beyond its health benefits, the elevated head position also enhances comfort for nighttime routines like reading, streaming shows, or scrolling through your phone — all without the need for extra pillows. It provides ergonomic support that reduces neck and shoulder strain, making lounging in bed far more enjoyable. For many users, this simple incline becomes a nightly must-have, blending relaxation and wellness into one effortless setting.
This is an ideal position for those who sleep on their back or slightly inclined on their side, and it can also help those recovering from upper body surgery or injuries.
3. Raised Leg Position
✅ Best for: Swelling, poor circulation, varicose veins, leg or foot pain
For people who deal with swollen legs or poor circulation, elevating the legs can provide immediate relief. It’s also helpful for anyone who stands for long hours during the day.
Benefits:
- Reduces swelling in feet, ankles, and legs
- Improves blood flow back to the heart
- Helps with restless legs and muscle recovery
- Can relieve lower back pressure when combined with a flat or slightly raised head
This is a favorite position for athletes, people with diabetes, or those recovering from leg or foot injuries.
4. Combination Position: Slight Head + Raised Legs
✅ Best for: Total body relaxation, general wellness, comfort for side sleepers
This is a more personalized position where you raise both the head slightly and the legs moderately, adjusting until you find your own comfort zone.
Benefits:
- Combines benefits of both elevated head and legs
- Provides full-body support
- Reduces lower back strain while easing breathing
- Promotes circulation and comfort
It’s great for people who prefer to sleep on their back but want extra customization for maximum relief. It’s also commonly used during light sleep activities like reading or meditating in bed.
5. Flat Position
✅ Best for: Certain side sleepers, some post-op recovery cases
While adjustable beds are made to move, there are still moments where a flat sleeping position may be best — especially for those who:
- Use a supportive memory foam mattress
- Sleep on their side and don’t need extra elevation
- Have doctor-recommended flat post-surgery sleep instructions
Make sure to choose a mattress that contours to the body if you’re sleeping flat, to reduce pressure points on shoulders and hips.
6. Anti-Snore Position
✅ Best for: Snoring partners, sleep apnea, light sleepers
Many modern adjustable beds come with a preset anti-snore position, which gently raises the upper body just enough to open the airways without affecting comfort.
Benefits:
- Reduces nighttime disruptions for both the snorer and their partner
- Helps light sleepers rest more deeply
- Encourages healthy breathing during sleep
For couples, split adjustable beds can allow one partner to activate anti-snore mode without disturbing the other.
7. TV/Reading Mode
✅ Best for: Pre-sleep routines, leisure, working from bed
While not meant for overnight sleep, the TV or reading position is a great way to wind down. It keeps the head elevated and the back supported.
Benefits:
- Prevents neck strain from awkward pillow stacking
- Supports the lumbar spine
- Ideal for using tablets, laptops, or reading a book before bed
Just remember to switch to a more reclined position when it’s time to fall asleep, as sitting too upright can strain the lower back during extended periods.
Tips for Finding Your Perfect Sleep Position
- Start with presets like zero gravity or anti-snore and adjust from there.
- Use your bed’s memory function to save your favorite position.
- Pair your adjustable bed with a compatible mattress (like memory foam or latex).
- Take your time experimenting — every body is different.
- Talk to a healthcare provider if you have a medical condition that affects how you should sleep.
Your Sleep, Your Way
An adjustable bed unlocks a level of custom sleep support that traditional flat beds simply can’t offer. Whether you’re managing a health condition or just looking to improve your rest, finding the right position can lead to better sleep, less pain, and more energy in the morning.
Don’t settle for “flat” when your body needs more. With an adjustable bed, your best night’s sleep is just a few clicks away.