Try an Opera Bed
Getting a good night’s sleep is more than just a comfort – it’s essential for our physical health, mental wellbeing, and overall quality of life.
But restful sleep doesn’t always come easily in later years. Ailments like stiff joints, aches, circulation problems, and chronic conditions can all make it harder to drift off or sleep through the night.
Surprisingly, the way we lie in bed plays a big role in how we feel – not just during the night, but when we wake up, too.
Certain sleeping positions can help ease back pain, reduce snoring, improve digestion, and support healthy blood flow.
On the other hand, some might worsen discomfort, put pressure on joints, or even make conditions like sleep apnea feel worse.
Here, we explore the best sleeping positions for elderly people and why they matter. So, whether you’re looking for better posture or a little more comfort as you age, we have the tips to help you.
The best sleeping positions for elderly people
Finding the best sleeping position is about listening to your body and choosing what supports your comfort, posture, and overall well-being. Having said that, some of the most beneficial sleeping positions for seniors include:
Sleeping on Your Side
Sleeping on your side is often considered one of the best positions for elderly people. It supports natural spinal alignment, helps reduce pressure on joints, and can improve circulation.
It’s also one of the most effective positions for:
-
Reducing snoring
-
Improving breathing in those with sleep apnoea
-
Easing acid reflux, particularly when lying on the left side
Side sleeping can also relieve back and hip pain, particularly when paired with a pillow between the knees for extra support and alignment.
Sleeping on your back
For some, lying on the back can comfortably support the neck, spine, and hips in their natural alignment. It can also help:
-
Distribute body weight evenly
-
Minimise pressure on joints
-
Support healthy blood flow
However, this position may not be ideal if your loved one struggles with snoring, sleep apnoea, or acid reflux, all of which can be worsened when lying flat.
Using an adjustable bed to gently raise the upper body can offer the best of both worlds: keeping the back supported while reducing pressure on the chest and airways.
Sleeping with a pillow between your knees
For side sleepers, a thin pillow between the knees is a small change that can bring big relief. It helps keep the hips, pelvis, and spine in better alignment, reducing strain and easing lower back discomfort.
This can be beneficial for:
-
Those with hip or lower back pain
-
Anyone recovering from joint surgery
-
People experiencing stiffness when they wake
Sleeping slightly elevated
Raising the head and legs slightly, using an adjustable bed or carefully positioned pillows, can help relieve:
-
Pressure in the lower back
-
Fluid retention in the legs
-
Breathing difficulties or snoring
-
Night-time acid reflux
Sleeping in an elevated position can also make getting in and out of bed easier, particularly for those with reduced mobility or balance issues.
Sleeping in the zero-gravity position
The zero-gravity sleep position is designed to create a feeling of weightlessness. It is a neutral posture in which the body is gently supported from head to toe, reducing pressure on joints, muscles, and the lower back.
This position involves raising both the head and legs slightly above heart level, allowing the spine to rest in its natural alignment.
It's most suitable for those who sleep on their back and is particularly effective when paired with an adjustable bed that can fine-tune elevation to suit individual comfort.
Benefits of sleeping in zero-gravity mode include:
-
Reduced pressure on joints and muscles, helping to ease common aches and pains
-
Improved circulation, thanks to better blood flow when the body is gently elevated
-
Deeper, more restorative sleep, as the body relaxes into a balanced, supported posture
-
Better breathing, for those with respiratory conditions or sleep apnoea, due to a slightly raised head position
While zero gravity beds aren’t recommended for side sleepers, as they can increase pressure on the hips and shoulders, it can be a game-changer for back sleepers seeking comfort, calm, and a more rejuvenating night’s rest.
Read our guide for more information about how the zero gravity position can help you sleep.
Sleeping positions to avoid and why
While certain sleep positions can offer comfort and health benefits as we age, others may actually cause more harm than good, particularly when it comes to joint strain, spinal alignment, and breathing.
Understanding which positions to avoid (and why) can help protect your long-term comfort and support a better night’s sleep.
Sleeping on your stomach
Stomach sleeping is widely considered the least supportive position. It twists the neck and strains the lower back and shoulders, often leading to stiffness or discomfort upon waking.
For seniors with issues such as neck pain, back pain, or joint stiffness, lying face down can worsen these symptoms. It can also flatten the spine's natural curve, leading to poor posture over time.
Lying flat on a low, unsupportive bed or mattress
Sleeping completely flat, especially on a surface without adequate support, can cause pressure to build up in the back, hips, and shoulders.
Without a mattress or bed that cushions and aligns the body properly, this pressure can interrupt sleep and cause lingering pain during the day.
Older adults may also find it difficult to get in and out of bed when it’s low to the ground or lacks adjustable height options, reducing independence and increasing the risk of falls.
Using too many pillows or the wrong ones
Pillows that are too thick, too soft, or stacked too high can force the neck into an awkward angle, increasing the chance of neck pain and poor spinal alignment, and interrupting your sleep.
Instead, aim for a thin, supportive pillow that keeps the head in line with the spine. If sleeping on your side, consider a pillow between the knees to reduce tension in the hips and lower back.
Focusing on sleep positions that protect your spine and reduce strain can create a more restful, supportive environment that encourages healthier sleep, night after night.
How to improve sleep quality through better positioning
Finding the right sleep position is a great first step, but the quality of rest often comes down to how well your sleep setup supports your body.
From the right mattress to thoughtful bedtime routines, these small changes can make a big difference to your nightly comfort and your ability to wake up feeling rested.
Choose a supportive mattress
A mattress that supports your body’s natural alignment can relieve pressure, reduce pain, and promote better posture while you sleep.
Memory foam mattresses are often ideal for older adults as they mould gently to the body’s shape, cushioning joints and encouraging even weight distribution. Look for a mattress that:
-
Supports the spine in a neutral position
-
Eases pressure on hips, shoulders, and lower back
-
Responds to movement without causing stiffness
View our full range of mobility mattresses.
Find the right pillows for your neck and shoulders
The wrong pillow can leave you waking up with neck or shoulder pain, especially if it forces your head into an unnatural angle. A good pillow should:
-
Keep your head level with your spine
-
Offer just enough support without elevating the neck too high
-
Be adjusted depending on your sleeping position (side sleepers often need a slightly firmer pillow)
As we’ve already mentioned, a pillow between the knees can also reduce strain on the hips and lower back for side sleepers.
Try stretching before bed
Light stretching in the evening can help loosen stiff joints, reduce tension, and prepare your body for rest. Focus on:
-
Shoulder rolls and neck stretches
-
Gentle spinal twists
-
Calf and hamstring stretches while seated
Just a few minutes of movement can ease discomfort and help you settle into bed more comfortably.
Create a calm sleeping environment
A peaceful setting helps your body recognise it’s time to wind down. To encourage deeper, more restorative sleep, you should:
-
Keep the room dark, quiet, and comfortably cool
-
Avoid screens for at least an hour before bed
-
Try soft lighting, calming scents, or gentle background sounds
-
Use blackout curtains or an eye mask if light is disruptive
A calm environment paired with the right sleep position and equipment can make it much easier to drift off and stay asleep.
How can an adjustable bed improve sleep for older people?
As we age, our nighttime needs often change. Aches, stiffness, or health conditions can make it harder to find a comfortable position, and getting in or out of bed might feel more challenging than it used to.
That’s where an adjustable bed can make a real difference.
An adjustable bed allows you to raise or lower different sections of the bed, helping you find the most comfortable sleeping position for your body.
Whether you need gentle elevation to ease breathing, support under the knees to reduce back strain, or just help sitting up in the morning, this type of bed gives you more control, comfort, and confidence.
The benefits of an adjustable bed for sleep
-
Customisable positioning: Elevate your head and legs to relieve pressure, ease discomfort, and find your most restful sleep position, including the zero-gravity setting for full-body support
-
Reduced pain and stiffness: Helps relieve back pain, joint discomfort, and circulation issues by encouraging healthier spinal alignment
-
Easier breathing and digestion: A raised upper body can reduce snoring, improve oxygen intake, and ease conditions like sleep apnoea or acid reflux
-
Improved independence: The ability to adjust the bed at the touch of a button supports mobility and makes it easier to get into or out of bed without strain
-
Better pressure relief: When paired with a memory foam mattress, adjustable beds help prevent pressure build-up on the hips, shoulders, and lower back
For many older adults, an adjustable bed isn’t just a comfort upgrade; it’s a simple, effective way to improve overall well-being, night after night.
View our full list of benefits of sleeping on an adjustable bed.
Explore adjustable beds designed to work around you
There’s no one-size-fits-all when it comes to sleep. What matters most is listening to your body, understanding your needs, and creating the right environment to help you get a good night's rest.
The Opera Beds range of adjustable beds, pressure-relieving mattresses, and bed accessories is designed to help you or a loved one discover the perfect sleeping position for long-term health and well-being.
As well as high-quality electric adjustable beds, we offer everything you need for a restful night's sleep and to make the most of your electric bed with our adjustable bed accessories, including electric blankets, bedding, hospital bed mattresses, profiling bed mattresses, and more.
