Author: Dr. Alex R. Thompson, PhD, DABSM, FBSS, FWSS
Sleep is essential, and the surface on which we rest plays a significant role in the quality of our slumber. You may need a yoga mat as a sleeping pad for various reasons. Yes, you can sleep on a yoga mat. However, it is not recommended by sleep experts and physicians. There are several factors to consider, from thickness and material to insulation and durability. While traditional yoga mats, made of materials like PVC and TPE, are designed primarily for exercise, with the right preparations and supplementary items, they can be adapted for a night’s rest. However, just because you can, does it mean you should? This article delves deep into the world of yoga mats, examining their use, potential as a sleep surface, and the best options available for those who want to try them.
Understanding the differences is vital if you consider using a yoga mat as a sleeping surface. Whether you’re a seasoned yogi looking to maximise your mat’s use or someone searching for a makeshift sleeping pad, this guide covers everything you need to know, ensuring you make an informed decision.
What Can I Use for a Yoga Mat?
There’s a wide variety of mats available in the market. Different materials and alternatives give people a bunch of different choices.
Traditional Yoga Mat Materials
PVC (Polyvinyl Chloride):
One of the most common materials for yoga mats, PVC is durable, offers good stickiness, and provides cushioning. However, environmental concerns surround its production and disposal, leading many to seek eco-friendlier options.
TPE (Thermoplastic Elastomer):
A blend of plastic and rubber, TPE is more environmentally friendly than PVC. It’s lightweight, offers good grip and cushioning, and is usually free from harmful chemicals.
Natural Rubber:
This material is sourced from rubber trees and provides excellent grip, cushioning, and durability. It’s more eco-friendly than PVC but might not suit those with latex allergies.
Cotton and Jute:
Both are natural materials traditionally used for yoga mats, especially in ancient practices. They are eco-friendly but might not offer the same cushioning or stickiness as modern materials.
Alternative Materials and Items for Yoga Practices
Cork:
Growing in popularity, cork yoga mats offer a natural and eco-friendly alternative. They provide good support, are antimicrobial, and have a unique aesthetic appeal.
Hemp:
Known for their strength and durability, hemp yoga mats are naturally resistant to mould and mildew. However, they are rougher in texture compared to other materials.
Carpet or Rugs:
If you’re practising at home and don’t have a yoga mat, a carpet or a thick rug can serve as an alternative. While they won’t offer the same grip, they can provide improved cushioning.
Towels:
For those practising hot yoga, a thick towel can be placed on top of a traditional yoga mat to absorb sweat and prevent slipping. You can also use a towel in a pinch, especially on a grippy surface.
Grass or Sand:
If you’re practising outdoors, natural surfaces like grass or sand can be used. They offer a unique sensory experience but may not support your spine consistently.
DIY Mats:
Some enthusiasts craft their yoga mats using materials like old fabrics, non-slip shelf liners, or even woven bamboo. The key is ensuring they offer cushioning and support.
While traditional yoga mat materials offer tried-and-tested benefits, there’s room for exploration. Whether you’re drawn to the eco-friendliness of cork and hemp or the convenience of using what’s on hand, the best “mat” is the one that aligns with your needs and comfort.
Can You Use a Yoga Mat as a Sleeping Pad? What’s the difference?
Yes, you can use a yoga mat as a sleeping pad, but there are some considerations:
Thickness:
Yoga mats are thinner than most sleeping pads. While they provide cushioning for yoga, they might not offer enough comfort for sleeping, especially on hard surfaces.
Material:
Yoga mats are typically made of PVC, TPE, or natural rubber. These materials can be firm, whereas sleeping pads often use softer, more cushioned materials to support the body’s weight throughout the night.
Insulation:
Sleeping pads are designed to insulate the body from cold ground. Yoga mats don’t have the same insulating properties, so they might not keep you warm in colder conditions.
Durability:
Yoga mats and sleeping pads are designed differently. Yoga mats are designed to support your weight temporarily during different postures. Sleeping pads are designed to distribute your weight evenly while sleeping for long periods. Using a yoga mat as a sleeping pad could diminish the mat’s lifespan from excessive weight.
How to Sleep on a Yoga Mat
When considering sleeping on a yoga mat, the primary focus should be on optimising comfort and support. Here’s a more detailed guide:
Preparing the Space:
Location:
Opt for a quiet, dimly lit space free from disturbances.
Surface:
A flat and even surface is best. If indoors, hardwood floors or carpets can work. If outdoors, look for a sheltered spot free from rocks or debris.
Mat Positioning:
Lay the yoga mat flat, ensuring it’s fully unrolled. If your mat is thin, consider doubling it over for added cushioning.
Using Supplementary Items:
Blankets:
Beneath the Mat: A thick blanket under your yoga mat can provide additional cushioning, especially on harder surfaces.
On Top: A warm blanket can be draped over you for insulation against the cold.
Pillows:
Head Support: Choose a pillow that aligns your head with your spine. Memory foam options can adapt to your head shape.
Body Support: Long body pillows can be hugged or positioned between the legs, helping side sleepers maintain spinal alignment.
Knee and Back Support: A folded blanket or pillow beneath the knees can alleviate pressure on the back for back sleepers or provide cushioning for side sleepers.
Optimal Sleeping Positions:
Back Sleepers:
Align your spine. Ensure your lower back is not arched excessively.
The pillow beneath your knees can support the spine’s natural curve and reduce strain.
Side Sleepers:
Keep your spine straight from neck to hips.
A pillow between your knees can prevent your upper leg from causing misalignment. Ensure your neck and head are aligned with your spine, not tilting up or down.
Stomach Sleepers:
This position can strain the neck, so use a skinny pillow or none for your head.
Consider a pillow beneath your pelvis to reduce back strain.
Additional Tips:
Layering:
If you have multiple yoga mats, layer them for added comfort.
Clothing:
Wear comfortable, warm pyjamas or sleeping attire, especially if the yoga mat material feels cold or uncomfortable against the skin.
Hydration:
As with any sleeping environment, ensure you’re well-hydrated, but avoid drinking large quantities of fluids right before bed to prevent midnight trips to the restroom.
Check out this great YouTube video on how to sleep on a yoga mat.
Is Sleeping on a Yoga Mat Good for You?
Sleeping on yoga mats isn’t a common practice. Understanding if it’s right for you requires examining the pros and cons, and considering the importance of support, alignment, and comfort.
Pros:
Portability:
Yoga mats are lightweight and rollable, making them easy to transport. For people on the go or lacking space, they can offer a temporary solution.
Firm Surface:
Some individuals prefer a firmer surface due to specific back or health conditions. A yoga mat can provide that level of firmness.
Affordability:
A yoga mat can be a cost-effective alternative when investing in a mattress or bed isn’t feasible.
Cons:
Lack of Cushioning:
Unlike mattresses designed for sleep, yoga mats don’t have the thickness or cushioning to support the body’s weight over extended periods.
Insufficient Insulation:
A yoga mat won’t insulate against cold from the ground as effectively as a sleeping pad or mattress.
Durability Concerns:
Yoga mats aren’t designed for the constant pressure that comes with sleeping. Regular sleep might wear them out faster.
Potential Misalignment:
The body might not be properly supported without adequate cushioning, leading to potential misalignment, especially for side sleepers.
Factors to Consider:
Support:
Proper support is crucial when sleeping to prevent back pain or other issues. A yoga mat might not offer the contouring needed to support the body’s curves, which mattresses are specifically designed for.
Alignment:
Maintaining spinal alignment during sleep helps in preventing muscle strain and discomfort. Due to the lack of cushioning, sleeping on a yoga mat, especially for side sleepers, might result in misalignment.
Comfort:
The overall comfort while sleeping on a yoga mat can vary from person to person. Some might find it adequately comfortable, primarily when used on firm surfaces. However, the lack of cushioning can be problematic for many, leading to pressure points and discomfort.
While there might be situations where sleeping on a yoga mat is the only available option, it isn’t ideal from a health and comfort perspective. If you must use a yoga mat for sleep, adding as much supplementary cushioning as possible is as important as ensuring the body is adequately aligned.
Is Sleeping on a Yoga Mat Good for Back Pain?
Back pain is a prevalent concern, and the surfaces we sleep on significantly alleviate or exacerbate the discomfort. When considering a yoga mat as a sleeping surface, particularly for those with back pain, understanding its impact on spinal alignment and overall back health is vital.
Spinal Alignment:
Lack of Contouring:
Unlike mattresses designed to contour to the body’s shape, yoga mats are flat and relatively thin. This can result in inadequate support for the natural curves of the spine, particularly the lumbar region.
Potential for Misalignment:
The spine might not maintain its natural alignment during sleep without appropriate support. For back sleepers, the lumbar region might not get enough support, leading to an exaggerated curve. Side sleepers might not get adequate hip and shoulder support, leading the spine to twist or sag.
Pressure Distribution:
Increased Pressure Points:
The firmness of yoga mats can increase pressure on specific body parts, like the hips and shoulders for side sleepers or the tailbone for back sleepers. This uneven distribution of pressure can aggravate back pain.
Benefits for Some Individuals:
Preference for Firmness:
While many might find yoga mats too firm, some individuals with certain types of back pain, such as a herniated disc, might prefer firmer surfaces as they can provide a stable base that prevents excessive spinal movement.
Short-Term Use:
A yoga mat can offer a temporary respite for those who occasionally experience back pain while sleeping on overly soft or sagging mattresses. However, long-term use might not be advisable.
Recommendations for Back Pain Sufferers:
Supplementary Support:
If you need to sleep on a yoga mat, additional padding or cushioning, like folded blankets, can help provide more support and comfort.
Proper Positioning:
Ensure the spine is as aligned as possible. Back sleepers can place a pillow under the knees, and side sleepers can use a pillow between the knees to aid alignment.
Seek Expert Advice:
If considering a yoga mat due to chronic back pain, it’s wise to consult with a healthcare or physical therapy professional to get tailored advice.
While a yoga mat can serve as a temporary sleeping surface, it’s unsuitable for spinal health, especially for those with back pain. Given the lack of cushioning and support, relying on it for extended periods might not be ideal for back health. Those with back pain should prioritise surfaces that maintain spinal alignment and distribute pressure evenly.
Best Yoga Mats to Sleep On
Here are our top 3 picks for yoga mats to sleep on.
Best Overall Yoga Sleeping Mat
BalanceFrom GoCloud All-Purpose 1-Inch Extra Thick High-Density Anti-Tear Exercise Yoga Mat with Carrying Strap
The Balance From all-purpose premium exercise yoga mat is designed to enhance your workout experience by providing comfort and safety. Measuring 71 inches in length and 24 inches in width, it is suitable for individuals of various body types. The mat is made from high-density foam that is one inch thick, offering plush cushioning for your spine, hips, knees, and elbows when exercising on hard surfaces. It boasts double-sided, non-slip textures that give an exceptional slip-resistant advantage. Its remarkable resilience helps to maintain support for any style of sleep, and the moisture-resistant technology allows for easy cleaning with just soap and water. For convenience, it includes easy strapping and is lightweight, which facilitates effortless transportation and storage. This premium yoga mat is exclusively manufactured and available from the Balance From Amazon store.
Best Yoga Sleeping Mat for the Value
Gaiam Essentials Thick Yoga Mat Fitness & Exercise Mat with Easy-Cinch Yoga Mat Carrier Strap
This fitness and exercise mat is perfect for various routines, from yoga and Pilates to any other floor-based activity where some extra cushioning is beneficial. Boasting a thickness of 2/5 inches, it’s the ideal sleeping mat. Crafted from soft NBR foam, this yoga mat ensures plush cushioning, making every night comfortable, especially for newbies. Plus, there’s no need to worry about transportation – each mat has its carrying strap, so you can easily roll it up, strap it, and be on your way. It’s both spacious and manageable, with dimensions of 72 inches in length and 24 inches in width, and it weighs 3.11 pounds.
Best Eco-Friendly Yoga Sleeping Mat
Marjar Yoga Mat Non-Slip Exercise Mat TPE Eco-Friendly Anti-Tear Yoga Mats for Women 1/4″ & 1/3″ Fitness Mat for Home Pilates Mats with Carrying Strap
The Marjar yoga mat prioritizes ecological sustainability, constructed from TPE material devoid of PVC and free from any irritating odours, offering a softer, more skin-friendly, and lighter alternative. Its recyclability underscores its commitment to minimizing environmental harm. The mat features a double non-slip design, with wavy patterns on the underside to secure a firm grip on the floor. The mat’s dimensions of 72 inches by 24 inches and 1/4 inch thickness, combined with its strong resilience, provide optimal comfort for sleepers. Adding to the convenience, each mat comes with a complimentary carry strap and storage bag, eliminating the need for additional purchases and making it easy to transport.
Conclusion
While they may not be the first choice as a sleeping surface, yoga mats can be a makeshift solution in particular scenarios. Whether you’re seeking a firm surface for temporary use, an eco-friendly option, or simply an affordable alternative, there’s a mat out there that aligns with your needs. However, it’s essential to be aware of the limitations and potential drawbacks of using a yoga mat for extended sleeping periods. Prioritising proper alignment, support, and supplementary cushioning can significantly affect comfort. While yoga mats can offer a temporary sleeping solution, they are best suited for their intended purpose – supporting you during your workout practice.
Disclaimer: This is not professional medical advice or intended to be as such. If you’re struggling with sleep, contact a licensed medical professional.