Is Sleeping on the Floor Bad for You? The [5] Benefits and [3] Cons of Sleeping on the Floor

man sleeping on the floor

The debate about floor sleeping

Curiously enough, a comfortable bed doesn’t have universal appeal when it’s time to retreat for the night. Some people opt for the floor as their preferred place to slumber. What might surprise some is that floor sleeping is a time-honoured tradition extending over centuries around the globe, triggering an interesting debate about its benefits and drawbacks.

What the article covers

This article seeks to thoroughly examine the practice of floor sleeping, focusing on its benefits and potential drawbacks to portray a well-rounded perspective. We will also provide some practical tips on transitioning from bed to floor sleeping, should you try it. Keep reading to gain insights from different cultures, science-backed facts, and practical advice for your considerations.

Pros of Floor Sleeping: The 5 Benefits

1) Improving Body Posture

woman body postures

One notable benefit of sleeping on the floor is its potential to improve the sleeper’s posture. 

The floor provides a hard, flat surface that promotes better spine, neck, and head alignment – crucial components of good posture. Over time, this practice can correct existing posture problems and prevent potential ones.

Good posture delivers numerous benefits, including decreasing one’s risk of scoliosis, headaches, migraines, and joint pain and relieving neck and shoulder tension. With a well-aligned posture, individuals can also experience increased lung capacity, higher energy levels, and an overall better mood. These claims are supported by research on ScienceDirect, a reputable hub of scientific studies and resources ^ScienceDirect^.

However, it’s essential to note that a night or two of floor sleeping may not correct years of poor posture. For significant and lasting effects, consistency is key.

2) Assisting with Back Pain

woman with back pain

Sleeping on the floor can also provide relief for back pain. The firmness of the floor can act as a natural form of orthopedic support, encouraging the spine to align correctly and reducing undue pressure on it. A slight yet supportive mattress or specially designed floor mat can help achieve the same effect.

health expert on, O’Hare, recommends that back sleepers place a pillow under the knees or calves, which helps induce a more natural curve in the lower back. Side sleepers could use a pillow between their knees, keeping the upper hip in a neutral position, and reducing strain on the lower back.

However, determining the most suitable sleeping posture can be a case-by-case scenario. As pointed out by Albert, back pain can present with different types of positional preferences, stressing the need to consult a health professional to decide the best sleeping position.

According to a research review published in BMJ Open, it’s also notable that not enough high-quality studies are available on the topic. Thus, while some individuals may experience relief from back pain by sleeping on the floor, it’s critical to listen to your body and seek professional advice if needed.

Sources: [^^]: [^^]:

3) Cooling Effect for Overheaters

hot sleeper

If you’re a “hot sleeper”, you may benefit from the natural cooling effect that floor sleeping can provide. A mattress and certain types of bedding can trap the body heat you release while sleeping, which can lead to discomfort and frequent awakenings. On the other hand, heat rises, leaving the floor cooler than other parts of the room. Consequently, sleeping on the floor may prevent overheating and sleep cycle disruptions.

Research also shows that sleep quality improves with a cooler sleep environment (Source:, so if you’re someone who tends “to run hot,” a night on the floor may offer a better sleep experience.

It’s important, however, to remain mindful that temperatures on the floor can be excessively chilling during winter, potentially leading to discomfort or disturbances. Always adjust your sleeping settings to your current environment and personal preferences for the best sleep experience.

Sources: [^^]:

4) Easy on the Pocket

One of the striking advantages of floor sleeping is its economical aspect. Opting to sleep on the floor can eliminate or significantly reduce the cost associated with buying, maintaining, and replacing traditional beds and mattresses, especially the more luxurious and costly versions.

If you’re leaning towards adopting a lifestyle with fewer material possessions or aiming to save money, this could be an appealing aspect of floor sleeping. Some people use a foldable floor mattress or layers of blankets, or a Human Dog Bed, also known as a Nap Bed, which can be put away to free up space when not in use. 

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However, it’s crucial to ensure that you maintain the essential comfort needed for quality sleep — simply choosing a cheap option over a comfortable one may negatively impact the quality of your sleep.

5) Helping to Aid Good Blood Circulation

Another significant benefit of floor sleeping is its positive impact on blood circulation. By sleeping on the floor, your body weight is evenly distributed, relieving excessive pressure on areas like your lumbar spine, hips, and shoulders. This facilitates better blood flow throughout your body.

Effective blood circulation is linked to various health benefits. For instance, it transports essential oxygen and nutrients throughout the body, aids in discarding waste, enhances muscle recovery, strengthens the immune system, and ensures proper functioning of the heart and lungs.

Floor sleeping, much like a massage, allows gravity to apply pressure on various contact points on your body, which can help you relax and ensure a good night’s rest. However, it’s essential to note that floor sleeping is not recommended for those with blood circulation issues, such as anemia or diabetes, due to the typically colder temperatures of the floor.

Cons of Floor Sleeping: Top 3

1) Potential for Allergen Exposure

One of the significant concerns associated with floor sleeping is heightened exposure to allergens. The floor tends to harbour dust mites, pet hair, mould, and other allergens to a greater extent than elevated surfaces. If you’re prone to allergies, sleeping on the floor might aggravate the symptoms, including sneezing, itchy or watery eyes, a runny nose, or trouble breathing, as mentioned in the National Library of Medicine (NIH).

This problem is particularly severe with carpeted floors, which can become a haven for allergens. Also, if you already experience worse allergy symptoms at night, floor sleeping could potentially lead to poorer sleep quality.

Sources: [^National Library of Medicine – NIH^]:

2) Uncomfortable for Some

Sleeping on the floor isn’t a universal solution for everyone. Depending on your comfort levels, transitioning from a cozy, soft mattress to an unforgiving floor could be quite jarring. Furthermore, the discomfort could lead to a lack of quality sleep and cause you to be tired and irritable during the day.

While some people find relief from pain and other discomforts by sleeping on the floor, it could exacerbate these problems for others. Moreover, the difficulty of getting up from the floor—particularly for older people or those with specific health conditions—could outweigh the benefits.

Take the time to experiment and listen to your body. Try floor sleeping for a few nights and monitor how you feel the next day. Always prioritize personal comfort and well-being above all else.

3) Not Recommended for Certain Individuals

Sleeping on the floor is not recommended for everyone, particularly certain groups of individuals.

  1. For example, elderly individuals, due to the natural degeneration of bone health and potential mobility difficulties associated with age, may find it challenging to get down and back up from the floor. This difficulty could add unnecessary burden and risk of falls.
  2. Furthermore, people with mobility-reducing conditions like arthritis could find floor sleeping particularly problematic. In these cases, getting up from a soft bed or chair is a challenge, and the floor could exacerbate this difficulty.
  3. Pregnant women and new mothers are another group that could potentially struggle with floor sleeping. The act of getting down and back up from the floor, especially late in the pregnancy or right after giving birth, could be hard and uncomfortable.
  4. Those with health conditions affecting blood circulation, like anemia or diabetes, also need to think twice. The colder temperatures typically associated with floor sleeping could be harmful to their health.
  5. Lastly, those who co-sleep with young children may also need to consider the potential risks of floor sleeping, both for the adult’s comfort and the child’s safety.

Always consult with a healthcare professional before making significant changes to your sleeping habits, especially if you belong to one of these groups. In the end, health and comfort should always take precedence over other considerations.

How to Make the Right Transition

Even when transitioning to floor sleeping, you can still maintain comfort. Here is what you should consider:

  • Create a base layer: Use a thick blanket, sleeping bag, rug, or yoga mat to provide insulation and a little cushioning. This base can make a world of difference when sleeping on the floor.
  • Add a layer or two: If you need a bit of extra cushioning, don’t hesitate to add a couple of thin blankets or comforters on top of your base layer.
  • Use a thin pillow: Instead of a regular pillow designed for bed use, opt for a thinner pillow for proper head support. An oversized pillow can put your neck at a sharp angle and cause discomfort or long-term issues.
  • Consider additional padding for support: If you’re a back sleeper, you might need to support your lower back or knees with an additional pillow. If you sleep on your side, placing a pillow between your knees helps keep your spine in a neutral position. Customizing your floor sleeping setup to your body’s needs will offer the best comfort.

Remember to keep your sleeping space clean and free from dust for the best and healthiest sleep experience.

Personal Experience, Facts, and Figures

Gleaning from Different Cultures

Observing global traditions can shed insightful light on floor sleeping. In Asian countries like Japan and Korea, traditional cultural practices often involve sleeping on thin, firm pads or mattresses called futons or tatamis to prevent sinking into the bed and thus support the spine, neck, and back.

In Bangladesh, a mother and her newborn child often sleep together on the floor for the first week following birth. This tradition is also seen among certain ethnic groups within Gambia, with children often sleeping on the floor rather than in beds.

Many people in Korea still sleep on heated floors, called ondol, an example of melding traditional customs with modern technology. This type of sleeping arrangement is believed to maintain good health, particularly during cold seasons.

Japanese tradition has also popularized the futon, a type of thick but adjustable mattress meant for floor sleeping. The practice is still alive today, with about one-third of Japanese adolescents preferring to sleep on a futon rather than in a bed.

Each of these practices incorporates floor sleeping as part of essential cultural rituals, holistic healthcare, or lifestyle choices, showing how this type of sleeping arrangement is valued across varying cultures.


Balancing Pros and Cons

When considering floor sleeping, weighing the potential advantages and drawbacks is crucial. While some people report beneficial experiences, including improved posture, reduced back pain, better blood circulation, and cost savings, your personal experience may be different.

Potential downfalls of floor sleeping include increased exposure to allergens, potential discomfort for some individuals, and the inappropriateness for certain individuals such as the elderly, individuals with certain health issues, and pregnant women.

Remember, traditional mattresses are designed with comfort, support, and insulation in mind, which the floor might not offer naturally. While floor sleeping might seem appealing, particularly if you’re trying to improve sleep quality or reduce back pain, it’s always wise to consult with a healthcare professional beforehand.

Balancing these pros and cons in light of your personal needs, health, lifestyle, and comfort is key to making the best choice for you.

Making Your Decision

Taking the decision to switch from a bed to floor sleeping shouldn’t be impulsive but calculated and gradual. You must consider all the potential benefits and challenges associated with it, like potential comfort issues, adjustments in sleeping positions, and dealing with allergens.

If you’re intrigued by the idea and want to give it a try, consider experimenting with it temporarily. Start with taking a nap or two on the floor and observe how your body reacts. If you wake up feeling refreshed and relaxed, gradually increase the duration to full-night sleep.

Remembering that what works for others might not necessarily work for you is also essential. The way your body reacts to floor sleeping could differ significantly from what others or even scientific research suggest. Ultimately, the decision should prioritise personal comfort and health over potential benefits or drawbacks.

If, at any point, you’re uncertain or doubtful, consult with a healthcare professional to get personalized advice considering your health history and current conditions.

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Jane Downey, lead Sleep Technologist brings over 30 years of experience in sleep medicine, ensuring that you receive the highest level of care and expertise throughout your sleep study journey.


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