How to Make Sleeping on the Floor Comfortable

Download Article

Why you should (or shouldn’t) try this unique sleeping technique

Co-authored by Alex Dimitriu, MD and Janice Tieperman

Last Updated: April 18, 2024 Fact Checked

Download Article

How to Sleep on the Floor Comfortably

|

Pros

|

Cons

|

Floor Sleeping & Pregnancy

|

When to Avoid Floor Sleeping

|

Key Takeaways

Sleeping on the floor can be a fun change of pace from your usual sleep routine, or it may seem like a practical alternative to help with your usual aches and pains. In this guide, we’ll walk you through the easiest, most comfortable ways to build your own floor-based sleeping spot. We’ll even touch on the pros and cons of sleeping on the floor and who floor sleeping might not be the best option for, so you can have the full picture.

How can you sleep on the floor more comfortably?

Place a mat on the floor so you have a nice cushion to rest on throughout the night. Make your sleeping spot even more comfortable with a soft, thin pillow and a warm blanket. As you get cozy, try out different sleeping positions and see what feels best for you.

Section 1 of 6:

How to Sleep on the Floor Comfortably

Download Article

Clear away any clutter around the space so you have plenty of room to lay out your pillows and blankets. Take a moment to vacuum, sweep, and mop the area, too, so it’s as clean and dust-free as possible.
Soft carpeting and rugs tend to feel warmer than other surfaces in your home.^{[1]
X
Research source} Plus, they often provide more cushioning. Using these surfaces may feel somewhat similar to laying on a mattress, so you’ll most likely have an easier time falling asleep (and experience less stiffness when you wake up).

Advertisement
3
Lay a thick sheet or mat on the ground. Pick something that will give you a lot of cushioning, like a quilt or sleeping bag. If you don’t have anything thick enough, stack a couple of blankets or towels together for good measure. Once it’s all set up, test your sleeping pad out to make sure it provides plenty of support for your back.
- Did you know? Sleeping on a padded surface is fairly commonplace in some parts of the world. In Japan, for instance, some people choose to sleep on futons, which are padded sleeping surfaces that are laid out on the floor (or on another surface, like a mat).^{[2]
  X
  Research source}
4
Place a thin, soft pillow at the end of the bed. You only need 1 good pillow, so choose a pillow that feels comfortable when you rest on it. Make sure it’s on the softer and thinner side so it doesn’t lift your head too much. Sleeping with pillows that are on the stiff and tall side can lead to neck pain.^{[3]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source}
- If neck pain is a concern for you, shop for memory foam pillows that offer plenty of support to your neck, or opt for a feather pillow.
5
Get a warm blanket to cover yourself at night. Once you have your base set up, complete your bed with some top layers. What you need depends on how warm you feel. Floors are often much colder than a mattress, so plan on having at least 1 warm blanket or thick comforter.
- If you tend to run hot when you sleep, you might not need very much at all. Experiment with different sheets, blankets, and comforters until you find a setup that works well for you.
- Don’t underestimate sleeping bags. They’re a source of warmth and comfort whether you’re out in the wilderness or at a sleepover.
6
Test out different sleeping positions. Try sleeping on your back, side, and stomach to see which position feels most comfortable. Here are a few tips to help each position feel even more comfortable:
- Back sleeping: Slip an extra pillow beneath your knees to provide extra support. It may also help to slip a rolled-up towel beneath your waist area.
- Stomach sleeping: Slip a pillow beneath your lower abdomen and hips to help prevent back strain.
- Side sleeping: Tuck your legs so they’re bent slightly toward your chest. Then, sandwich a pillow between your legs to help keep your body properly aligned.
- Warning: Try to avoid stomach sleeping if back pain is a frequent issue for you.^{[4]
  X
  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
7
Create the perfect environment by adjusting the light and temperature. Open a window or adjust your thermostat so your sleeping space is cool and comfortable (around 65 to 68 °F (18 to 20 °C) is the sweet spot). Make sure all the lights are switched off, and that any other light sources are carefully covered up (with blinds, blackout shades, etc.). If your sleeping spot tends to be on the noisy side, invest in a set of earplugs to keep things quiet.^{[5]
X
Research source}
- Get your blood pumping 3+ hours before you plan on hitting the hay. This can make it a little easier to fall asleep.
- Try to set a consistent bedtime and wake-up time.
- Sleep in a separate space from your pets if they tend to wake you up frequently.
8
Nap to test out your setup. Practice is the best way to get more comfortable with sleeping on the floor. Although you might feel uncomfortable or even sore at first, taking a few naps in your new sleep spot may help you adjust.
- If you have a big event, like a sleepover or camping trip, try practicing at home so you are better able to get through the night. Get the gear you plan on bringing to your event, such as a good blanket, your favorite pillow, or a sleeping bag.

Section 2 of 6:

Pros of Sleeping on the Floor

Download Article

1
Less back pain People who suffer from back pain may have an easier time sleeping on a firmer sleeping surface. Some sleep professionals, for instance, suggest transferring your mattress to the floor or slipping a sheet of plywood beneath your mattress.^{[6]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} In a way, sleeping on the floor is just a step further from these suggestions.
- Note: The jury’s still out on the best mattress firmness for people with back pain. While firm sleeping surfaces may be helpful to some, they may be hurtful to others.
2
Cooler sleeping experience When you’re cocooned in the warm embrace of blankets and bedding, it’s easy to feel a bit too warm for comfort.^{[7]
X
Research source} Switching to the floor may provide a cooler sleeping experience from your usual bed.
- Other factors can play into an uncomfortably hot sleep experience, like where you live, what you wear to bed, and if you sleep with a pet or partner.^{[8]
  X
  Research source}
Good posture is all about providing good support and structure to your spine throughout your day-to-day life. When your body lacks good posture, it can lead to negative side effects like joint mobility, spine fragility, breathing issues, and more.^{[9]
X
Trustworthy Source

MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

Go to source} While soft mattresses can assist with joint alignment, they may not provide enough support and structure overall.^{[10]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} For some, sleeping on the floor may offer more support to their spine than a softer mattress would.

Section 3 of 6:

Cons of Sleeping on the Floor

Download Article

In one study, researchers found that medium-firm mattresses (rather than firm) were the best option for people who experience low back pain while they sleep.^{[11]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} Separate research uncovered that people suffering from low back pain had bad sleep experiences on really firm mattresses.^{[12]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} These studies suggest that sleeping on an extra-firm surface (like the floor) might not be the best option for people with back pain.
2
Very cold sleep environment If you’re pretty sensitive to cool temperatures, you might find sleeping on the floor uncomfortably chilly. This could be especially true for people with health conditions like anemia, hypothyroidism, and anorexia, which make people more sensitive to the cold.^{[13]
X
Research source}
- You may also feel more cold-sensitive if you’re feeling more run-down than usual, or if you’re battling something like a cold or flu.
Your floor could very well contain allergens that make your allergies flare up, like dust mites and dander.^{[14]
X
Research source} If you have allergies, sleeping close to potential allergens on the floor could lead to unpleasant symptoms.

Section 4 of 6:

Can you sleep on the floor when you’re pregnant?

Download Article

Possibly, but make sure that your back is supported. Stomach sleeping isn’t a great option for pregnant individuals, but sleeping on your side can be a good position if your knees are slightly tucked and a pillow sits between your legs. However you choose to sleep, make sure the curve in your spine is supported.^{[15]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- A transition to floor sleeping might be easier if you sleep with your mattress on the ground first.
- Co-sleeping, or sleeping with your baby, can be risky and lead to potential sleep accidents, like smothering or Sudden Infant Death Syndrome (SIDS).^{[16]
  X
  Research source} Taking proper precautions, like sleeping with your baby on a firm, floor-level mattress, can help decrease these risks.^{[17]
  X
  Research source}

Section 5 of 6:

When shouldn’t I sleep on the floor?

Download Article

The older you get, the weaker your bones, joints, and muscles tend to get.^{[18]
X
Trustworthy Source

MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

Go to source} If you struggle with your mobility and/or joint pain, floor sleeping might not be the best sleeping option for you.
Sleeping on the floor requires you to sit up and stand from a very low position. If the idea of maneuvering yourself off the floor each morning seems pretty daunting, stick with a sleeping arrangement that better accommodates your needs.
If you’re juggling a health condition like anemia, hypothyroidism, anorexia, a chronic health issue, or a general illness, sleeping on the floor might not be the best choice for you. Floor sleeping tends to be chillier than sleeping on a bed, and you might be more comfortable (and less cold) sleeping in your usual spot.^{[19]
X
Research source}

Section 6 of 6:

Key Takeaways

Download Article

Ultimately, the choice to sleep on the floor comes down to your own personal comfort. If you decide to give it a try, make sure your sleeping space as comfortable as possible with blankets and pillows. Start by taking naps on the floor before working your way up to a full night’s rest.