Have you ever thought about ditching your cushy mattress and sleeping on the floor instead? It sounds crazy—and maybe uncomfortable—but it’s not such a new idea. Many cultures—for example, the Japanese, or modern-day minimalists—have adopted sleeping on the floor as part of the human experience. Recently, however, many people have taken to social media to challenge this trendy way to get healthier. I hear you now saying, “But my back!”—and while that’s not an unfair assumption, the benefits of sleeping on the floor outweigh the risks by far. It’s not about sacrificing comfort. It’s about re-adjusting to a more natural way of sleeping. Here are seven compelling reasons why sleeping on the floor will make you never want to sleep anywhere but there (and possibly want to try it yourself after reading!).
Benefit 1: Improves Your Posture
The first health benefit is improved posture. When one sleeps on a squishy mattress, the body can sink into the bed at the hips and shoulders, which often throws the spine out of alignment, leading to poor slumping or stiffness. Sleeping on a firmer surface (the floor) provides a more neutral position, one where the spine is supported by its natural curvature, just like it would be if it were truly resting.
Think of your posture when you’re trying to stand up straight and confident. That’s exactly where your spine should naturally be aligned, and sleeping on the floor gives you that position while horizontal. I found that the first time I ever tried to sleep on the floor, I woke up with a straighter posture. It’s like your body gets adjusted overnight. For people who tend to hunch over desks all day or look down at their phones, this could be a transformative change. You might even catch yourself standing up straighter a few weeks into the practice.
But not right away. Your body needs to adjust, especially if you’re used to sinking into softness overnight. That’s why I recommend sleeping on the floor with a mat or thin blanket because it helps you gradually transition. You’ll also find after a while that your neck and shoulders have much less tension because everything is in line.
Benefit 2: Reduces Back Pain
Are you someone who wakes up with back pain? Consider sleeping on the floor. Cushy mattresses trick us into thinking that we’re comfortable while sleeping, yet so many of them allow for our lower backs to sink into an even unhealthy position creating pressure along the spine, which is why so many wake up feeling fine after eight hours. Sleeping on a surface that doesn’t budge keeps the spine aligned while sleeping.
I’ve known people to say that their back problems have lessened because they sleep on the floor. Now, it’s not a cure-all for everything and I definitely understand why; when you aren’t twisting or sinking into an unfavorable position, the body remains aligned and thus, there is less stress on muscle and joint fibers. If you’ve ever awoken from a night of sleep needing a chiropractor, you’ll know what I mean.
And to integrate this into your life, one doesn’t have to sleep on the bare floor. A thin yoga mat, for example, or a folded blanket provides just enough give without taking away firmness. Of course, if someone suffers from chronic back pain, they should consult their doctor; but for the general public, it seems to do the trick. It’s insane how something so easy could make one feel so good.
Benefit 3: Improves Circulation
Feeling good and being refreshed relies on blood flow and sleeping on the floor promotes that. When we’re sleeping on a soft bed, sometimes we sink too much into a position, unevenly which causes pressure on certain parts of the body like hips or shoulders and reduced circulation. People wake up feeling achy or numb.
Sleeping on the floor, however, offers a flatter position with less pressure on any given body part. Circulation can run freer to muscles and organs while sleeping. Have you ever awoken with a dead arm or leg? This is a sure sign that circulation has not been achieved while sleeping. Sleeping on the floor can help alleviate such situations because the body is aligned in a neutral position.
I know this for myself after a couple nights on the floor. I noticed that not only did my hands and feet not feel as cold in the morning, but that heavy, sluggish feeling was gone. Especially if you’re someone who works out, better blood circulation is also beneficial for muscle recovery, so this is a small change that can help you feel more alive in the morning.
Benefit 4: Helps You Wake Up Better
Sleeping closer to the ground is something that humans have always done for years. Millennia ago, when humans roamed this Earth, they had no beds made with memory foam to get them to sleep any easier. They slept on the ground, maybe with some leaves or animal skin as padding, no more. Therefore, being closer to this state helps the body operate on a more natural rhythm for sleep.
Moreover, some beds are so comfortable they’re difficult to get out of. Having a harder surface on which to sleep prevents one from sinking into an excessively comfortable position and allows one to wake up better instead of groggy. Also, sleeping on the ground can help with one’s body temperature. How many times do you wake up in the middle of the night because you’re too hot? A cold floor can help facilitate better sleep—especially in the summertime.
I noticed that when I ever so tried to sleep on the floor, I woke up before my alarm. Mind you, I didn’t set one; my body was prepared to start the day. This is positive as it taught me natural rhythms of when to get up and when to not, instead of just following my mind’s attempt at rest. If you find yourself hitting sneeze more often than you’d like, this is a great step in the right direction.
Benefit 5: Decreases Joint Stiffness
Does getting out of bed feel like you’re getting up off a rusty hinge? Try sleeping on the floor. Soft mattresses can let your joints sink into compromised positions—especially when you sleep on your side—or stomach—and over time, this can make your hips, knees, or shoulders feel stiff and achy.
A firmer surface allows your joints to remain in a more neutral position, almost as if it’s giving them a rest from twisting or compressing all night. This is a great benefit for elderly or regularly achy people. I’ve found that my knees and my hips are much less tight in the morning when I sleep on the floor, as if I’m not moving at all during the night. My body finds a position and remains in it.
To accrue this benefit, sleep on your back or side and place a small pillow under your knees or between them to keep your joints aligned without added pressure. You’ll be shocked how loose you feel after just a few nights.
Benefit 6: Saves Money and Space
Sleeping on the floor is not only a benefit but an ease. Beds, bed frames, and mattresses cost hundreds—if not thousands—and take up plenty of space. I’m in New York, and if you’re in a similar apartment where every square foot counts, or you’re downsizing and going for a more minimalist lifestyle, sleeping on the floor is a good option.
You also save money overall. You don’t need a lot to start. A mat, a blanket, thin futon will all suffice. These are relatively easy to store throughout the day, which opens up a lot of space in your already confined areas. My bed frame is gone, and my bedroom feels so much more open and easier to clean without dust bunnies collecting under a bed.
Furthermore, you save money in the long run. Mattresses need replacing every few years, while a good quality floor mat can last much longer and costs significantly less. Therefore, if you are on a budget, if you attempt to create a minimalist style of living, this is an effective avenue. It’s amazing how something so small can create an easier life and a healthier one!
Benefit 7: Enhances Relaxation and Mindfulness
Sleeping on the floor not only benefits the body but the mind, too. There’s something very calming about smallifying one’s sleeping situation. When fluff is stripped away, and you’re just lying on a mat, it becomes grounding, like you’re more in tuned with Earth.
Moreover, it promotes mindfulness. You’re more aware when you’re not caught up in a super soft mattress and instead realize where you’re breathing and how you’re feeling. I find that sleeping on the floor helps me calm down faster because I cannot sink into anything; it’s just me resting on the ground and having my thoughts quiet down.
Do this if you struggle with winding down at night or notice patterns of anxiety. Add a small stretch or breathing exercise before bed—it doesn’t have to be intense, just enough to signal the body and mind to calm down. Over time, you may even feel as though you’re sleeping better.
How to Test Sleeping on the Floor
If you’re interested in testing out sleeping on the floor, it’s easy to get started—but do so gradually. It’s a lot to go from a nice padded mattress right to a hard surface, so start with a yoga mat or thin futon or even some folded blankets. This way, there’s some give in the surface, yet the support is still there.
Consider napping on the floor or only doing it for one night at first to assess the impact come morning. You may wake up sore, but don’t be discouraged—that’s a good sign and should fade in a week or two once your body adjusts. Play around with positions to see what’s comfortable; some like having a tiny pillow under their heads, others prefer nothing.
Also, pay attention to sleep positions; back and side sleepers generally fare better with spinal alignment, and stomach sleepers should try and work on sleeping differently to find comfort. Lastly, maintain cleanliness; since you’ll be sleeping so close to the ground, regular sweeping and vacuuming should occur to avoid dirt and dust accumulation.
Ultimately, just listen to your body. If it’s not feeling right, either change your setup or go to the doctor. Sleeping on the floor might not be for everyone, but for many? It’s a simple solution to feeling good.
Conclusion
Sleeping on the floor is an extreme measure—but also one of the simplest ways to improve health. From postural alignment and decreased back pain to increased circulation and comfort levels free from anxiety, it’s hard to not take it all into consideration. This isn’t a means of uncomfortable sacrifice—this is an opportunity to learn how to sleep, truly, without the excess, added anxiety.
You don’t need a $5,000 mattress or a fancy bedframe in order to sleep well; you just need a mat and an open mind. What can it hurt to try? Sleep on the floor for one night and see how your body feels—it might be even slightly better than usual, so then acknowledge how you’re feeling in the morning and appreciate that small change. Your body works so hard for you day in and day out—why not give it the opportunity to rest as it’s supposed to? And if sleeping on the floor is the small change that makes a world of difference come morning? Let that be what works for you.