How to sleep while sitting in a chair?

  • By: Sam Shaw
  • Date: August 22, 2021
  • Time to read: 10 min.

How to sleep while sitting in a chair?

Sleeping while sitting up is a difficult task for many people. It’s even more difficult to do so in a chair, which doesn’t provide the same level of support as a bed. But it’s possible! This blog post has all that you need to know in order to sleep in your chair properly. Let’s get started!

5 frequently asked questions about sleeping while sitting in a chair

1. Can I sleep in a chair overnight?

Yes, it is normal if you get uncomfortable while sleeping in a chair for an extended time! If you’re traveling somewhere for work (or if you just want to fall asleep watching TV), feel free to try these tips to make sure that when you do wake up after a few hours, you’ll be comfortable enough to carry out all necessary tasks! 

2. Is it safe to sleep in a chair while sitting?

Yes, you can sleep in a chair, but only if the room is comfortably warm and there isn’t any risk of falling. It’s not recommended that people sleep sitting upright for more than 3 hours at a time – even if they’re really tired!

3. Is there a risk of sleeping while sitting up in a chair?

It’s actually possible to fall asleep while sitting up without injuring yourself. In fact, most adults do this quite often when they’re watching TV or reading a book – or if they have been traveling long distances! The only risk is that prolonged sleep or wrong posture may lead to soreness of the back and neck. Sleeping while sitting up can also cause dizziness!

4. How many hours can I sleep in my chair?

The amount of time that you can sleep in your chair depends on many factors. These include: How tired you are, how comfortable your chair is, and the temperature of the room. Remember, it’s not healthy to sleep sitting up for more than 3 hours at a time in your chair!

5. What to do if I wake up dizzy in my chair?

If you wake up feeling dizzy from sleeping in your chair, it’s likely that you’ve been in the wrong position for a long time. Try not to sleep while sitting upright for more than 3 hours at a time! You can also get up and walk around – or simply open a window.

The best way to fall asleep while sitting upright is by using some techniques explained below:

20 Tips to help you sleep in your chair while sitting

Following a few good tips, you can make sleep comfortably on a chair.
Following a few good tips, you can make sleep comfortably on a chair.

Following are the tips to help you sleep comfortably while sitting in your chair:

1. Keep the room cool

It is essential for anyone who has trouble sleeping to keep their bedroom/office cool enough that they can sleep comfortably without too many covers or blankets on top of them. This means keeping the thermostat set between 60 and 70 degrees, which is perfect for most people. Even if you don’t have central air, a smaller unit or a fan will do the trick

2. Back against the wall

You can sit with your back against a wall instead of using your recliner‘s backrest so that you’re not tempted to fall asleep uncomfortably curled into one side all night! The wall will support you to sleep comfortably all night in your chair.

3. Try a sofa/cushion

If you’re having trouble using the wall method, try sitting with your back against one of your sofa cushions instead. Obviously, if you use this option, the key is making sure that it’s high enough to support your head and neck without being too bulky that it makes sleeping uncomfortable!

4. Keep the doors shut

Make sure that your bedroom door is closed. You may not want to be interrupted during the night if you’re having trouble sleeping, so make sure that you close the door to keep out intruders and any light or noise from outside.

5. Use Blankets

If your chair doesn’t have a backrest, you can put two or three blankets in the seat of your chair for added support when sleeping at night. This will help get rid of lower-back pain often associated with small chairs without backs!

6. Use some pillows

Put a pillow or two behind your back and between your knees for added support. A small pillow in between the knees will also help prevent lower back pain and promote proper posture when lying down during sleep.

If possible, use pillows in order to prop yourself up off of the chair’s hard surface as well; doing so will give you some additional comfort for sleeping all night long.

7. Use a recliner

If you can, use one of those reclining chairs with full back support. They’re quite comfortable and will help keep your head and neck in proper alignment to sleep comfortably in the chair all night long!

8. Adjust the frame

You may be able to tip or adjust the frame on your chair in such a way as to make it somewhat adjustable; if so, try using this feature as well. If the frame isn’t adjustable, consider removing the front of your chair or make a small platform for it to sit on in order to provide additional support underneath it.

9. Pick a good spot

Make sure that you pick a good place to sleep while sitting. You definitely want an area where you aren’t going to trip over anything or have access to any sharp objects (like pens and pencils) that could poke you during the night!

10. Remove distractions

Don’t put work materials on the table next to your chair, and try to clear the space near your chair as well. Noise from television sets or cell phones may keep you awake, so make sure you turn them off. You don’t want anything distracting you while you sleep in your chair!

11. Sit upright

The best way to sleep in a chair is to sit upright! Sleep experts say that this is the position that most people fall asleep in, so if you’re looking for a comfortable way to get some shuteye on your next overnight business trip, it’s important not to try and force yourself into sleeping while sitting backward (in an awkward position) because you’ll just end up getting frustrated when you can’t fall asleep.

12. Use an eye mask

If you can’t seem to fall asleep in a sitting position, try using an eye mask to block out any light that might be coming into the room. Not only will this help keep your body from being confused by light and dark, but it could even help relax you enough to drift off into dreamland!

13. Try using headphones

Using earbud headphones so you can listen to your favorite music while drifting off may be the easiest, quickest way for you to sleep in a chair. Make sure that it’s not too loud though – if it is, then you’re just going to end up waking yourself up!

14. Put on some relaxing music or soft sounds from nature

Try playing sleep music and sounds of nature on your headphone. This will help you especially when there is a lot of distraction near you. If nothing else, the sound will take your mind off any thought that may be distracting you.

15. Use other relaxation techniques

One of the best tricks to use when you want to fall asleep in a chair is to relax your entire body. This makes it easier for you to fall asleep – and stay asleep – while sitting upright. Relax your head, back, arms and legs; imagine each body part going as limp as possible. You might even consider doing some deep breathing before you sit in the chair for sleep.

16. Use a Do-Not-Disturb sign

If you’re likely to be interrupted by someone who comes in through the door or window, it’s a good idea to hang a Do-Not-Disturb sign on your chair. That way, if anybody approaches while you’re asleep, they’ll see that and won’t wake you up!

17. Put an alarm clock within reach

If you’re going to sleep sitting upright for an extended period of time, it’s a good idea to place an alarm clock within reach so that you fall asleep without worrying about waking up late. Placing it where you can see it – but not where you might bump into it during the night – is probably best!

18. Lay on padding if possible

Some people never want to put a pillow directly against their skin when sleeping in a chair. This is because a pillow is too heavy to cause discomfort. Also, one is always at risk for developing rashes and even infection from undiscovered bugs. Instead, put a layer of clothing between yourself and the pillow (such as a shirt) before lying down in order to prevent potential problems like these.

19. Keep your knees bent

Keep your knees bent, as if you were only sitting on the chair and not lying down. Don’t put too much pressure into this position though because it can lead to back pains!

20. Position your head the right way

You must know that the position of your arms can cause you to either wake up or sleep longer. You must put your hands under your head, with one hand on top and another on the bottom. This will help in keeping your neck straight and also will prevent cradling while sleeping!

The don’ts of sleeping while sitting in your chair

Sleeping on a chair could be a comfortable experience.
Sleeping on a chair could be a comfortable experience.

Avoid Fitting clothes

If you must do this, avoid fitting clothes such as jeans or shirts that can cause discomfort while sleeping. If you’re wondering why to avoid them, here is the reasons: Fitting clothes create a lot of pressure points around your body. So, choose loose clothing instead!

Avoid drinking alcohol

Avoid taking alcoholic drinks before going to bed in your chair because it may make you feel drowsy but alcohol will not help you get good and sound sleep. If anything, it might even lead to bad dreams. So avoid any alcoholic drink before going to sleep and see how much better your sleeping experience is!

Avoid medicines

Do not take medicine if not prescribed by a doctor. Some medicines are best taken in the morning – so always ask a medical expert if you’re unsure about when is the right time for you to take them.

Avoid drinking a lot of water

If you want to drink water right before sleeping, choose to take small sips instead of big mouthfuls. Drinking a lot at once can make you feel as though your stomach is full and will cause you to wake up in your chair in order to go the bathroom!

Avoid junk food

If there’s one thing you should avoid doing before bedding down in a chair for sleep, it’s eating too much food. If you eat junk food before sleep, you will wake up with stomach aches and pains that will keep you awake in your chair. Just to be safe, only eat the right amount of food before sleep!

Avoid eating a lot of vegetables

If you really like eating your vegetables before going to bed then avoid doing it prior to sleeping in your chair. If you’re wondering why? This is because too many vegetables can lead to sleep difficulties such as waking more often during the night! However, if you do want to eat vegetables for dinner then make sure that they are cooked well – and not raw or crunchy!

Avoid compressing your legs

If you can avoid it, try not to compress your legs against the sides of the chair. Also, do not wrap them around any parts underneath the seat. It might feel comfortable at first but doing so for a long time (or even an extended period of time) will result in muscle pains that will disrupt your sleep!

Avoid watching TV

Watching TV or reading right before bedtime is never a good idea because you might get too involved and end up staying awake in your chair longer than intended! So make sure you limit these things if possible because they are designed to keep your attention. If anything – turn off the TV and go read a book instead!

Avoid doing work

If you’re with a job or a business – avoid doing at least an hour before you instead to sleep. Otherwise, It will keep your mind active and might prevent sleep from coming. Turn off your computer and phone before laying down in bed.

Avoid over-thinking

Also, if there is something that you are stressing about, then don’t think about it while trying to get some sleep in your chair. If you allow yourself to become too stressed out while lying down then sleep definitely will not come easily. So be sure to ask for help if the situation calls for it!

Do not lie on your back

If you want to sleep when sitting in your chair, then try to avoid lying in a position where your head is higher than the rest of your body. This will cause blocked blood flow and prevent enough oxygen from reaching different parts of the body – which can be fatal!

Avoid crossing or stretching out

If possible stay relaxed during sleep. Avoid folding or unfolding yourself into any unusual positions and avoid crossing your arms or legs while sleeping as this may lead to uncomfortable aches and pains later on.

Final Thoughts

To sum it up, it is perfectly fine to sleep sitting in your chair – but you need to be smart about it. If you sleep the wrong way or sleep too frequently on your office chair, it may even cause harm to your health as frequently sleeping on an office chair can be dangerous. If anything you should try and learn a few things in order to make sure that your sleep is as comfortable as possible! So try the above-mentioned tips and hopefully you can enjoy a good night of sleep in your chair. Good luck!

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