Ashwin Lewis
Sleeping on an incline, or inclined bed therapy, is a practice that involves sleeping at an elevated angle, with the head positioned above the heart. This sleeping position is believed to provide various health benefits, such as improved lung function, reduced sleep apnea severity, and improved blood circulation. However, there are also considerations to be made, as some people have reported waking up several times a night when sleeping at an incline. Additionally, sleeping on a decline is generally not recommended as it can cause blood to pool in the upper body, potentially leading to swelling and headaches.
Characteristics of sleeping at an angle
| Characteristics | Values |
|---|---|
| Positive health effects | Reduced risk of migraines, chronic headaches, reflux, blood pressure, cardiovascular and sleep disorders, ventilator-associated pneumonia, glaucoma, snoring, and improved lung function and oxygen saturation |
| Negative health effects | Increased risk of blood pooling around the upper body, inflammation, swelling, and potential for infants to suffocate |
| Setup | Raising the upper body by 3.5-5.5% or 30-45 degrees using bed risers, adjustable beds, or wedge pillows |
| Historical significance | Ancient Egyptian tombs contain elevated headrests |
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What You'll Learn
Sleeping at an angle can reduce the symptoms of acid reflux
Sleeping at an angle is known as inclined bed therapy. This therapy involves sleeping with your upper body raised, creating an incline. This can be achieved by using a tilted bed or a wedge pillow.
Inclined bed therapy can help to reduce the symptoms of acid reflux. A person who bought a bed wedge to help with their acid reflux reported that their acid reflux was gone. Another person who inadvertently slept in a bed with a decline also reported that they no longer experienced acid reflux.
Sleeping at an angle can also benefit people with other health conditions. For example, a 2017 study found that tilting people with mild to moderate obstructive sleep apnea (OSA) by 7.5 degrees reduced OSA severity by 31.8% on average. A 2020 study found that an incline level of 7.5 degrees also helped reduce shallow breathing and improve sleep efficiency. Additionally, a 2018 study found that using a wedge pillow to raise participants' heads by 30 degrees reduced pressure inside the eye, which may help reduce the chance of glaucoma progression.
Inclined bed therapy may also help prevent certain conditions, such as ventilator-associated pneumonia. However, it is important to note that this therapy is not recommended for infants, as it increases the risk of suffocation.
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It can help prevent ventilator-associated pneumonia
Sleeping at an incline has been found to have a positive impact on various health conditions. Inclined bed therapy is a method of sleeping at an elevated angle, with the head positioned above the heart. This therapy has been found to be particularly beneficial for patients who are at risk of ventilator-associated pneumonia (VAP).
VAP is a condition that is associated with increased mortality, prolonged hospital stays, and higher healthcare costs for critically ill patients. To prevent VAP, guidelines recommend a semi-recumbent position (30º to 45º) for patients requiring mechanical ventilation. This position involves tilting the patient's bed to raise their head above their heart, which helps to reduce the incidence of VAP.
Research has shown that the semi-recumbent position can reduce the risk of VAP compared to the supine position (lying flat on the back). In one study, out of 1000 critically ill adult patients nursed in the semi-recumbent position for more than 48 hours, 145 patients experienced clinically suspected VAP, compared to 402 patients nursed in the supine position. The semi-recumbent position is also associated with a reduced risk of mortality and a shorter length of ICU stay.
However, it is important to note that the existing research has some limitations, and there is uncertainty regarding the benefits and potential harms of the semi-recumbent position for preventing VAP. Further rigorous trials are needed to validate these findings and determine the optimal angle for preventing VAP.
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Sleeping at an angle improves oxygen saturation
While sleeping on a flat surface is the norm, sleeping on an incline has gained popularity due to its potential health advantages. Inclined bed therapy involves sleeping at an angle to improve certain medical conditions. This therapy uses gravity to improve health while one rests.
Inclined bed therapy may also reduce the symptoms of certain conditions, such as acid reflux, sleep apnea, snoring, and ventilator-associated pneumonia. Additionally, it may help prevent ventilator-associated pneumonia. Sleeping with the head elevated above the heart reduces intracranial pressure and blood pressure. This sleeping position has no known disadvantages and is recommended for everyone, especially those with high blood pressure or glaucoma.
However, it is important to note that sleeping on a decline is generally not recommended as it can cause blood to pool in the upper body, leading to potential swelling and headaches. Additionally, inclined sleep products are not safe for infants as they increase the risk of suffocation.
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It can reduce the severity of sleep apnea
Sleeping at an angle can be beneficial for people with obstructive sleep apnea (OSA). OSA is a condition that causes a person to stop breathing during sleep due to blocked or narrowed airways. Sleeping at an incline can help to reduce the severity of OSA by limiting the effects of gravity on the anatomy of the mouth, throat, and upper airway, thereby improving breathing issues.
Research has shown that sleeping at an elevated angle can reduce the number of OSA-related breathing episodes. A 2017 study found that tilting participants by 7.5 degrees reduced OSA severity by 31.8% on average. This incline level also helped reduce shallow breathing and improve sleep efficiency. Another study found that placing a person's trunk at an angle of 30 degrees with their upper trunk at 60 degrees may help maintain circulatory volume.
Sleeping at an angle can be especially beneficial for those who find side sleeping uncomfortable. Side sleeping is the most recommended position for managing OSA as it helps to keep the airways open and reduce snoring. However, sleeping at an incline can provide similar benefits by reducing the effects of gravity on the airway.
It is important to note that inclined bed therapy should not be used for infants. Research has shown that sleeping at an angle can increase the risk of suffocation for infants. Additionally, a person's overall sleeping position, such as sleeping on their back or side, may also impact the effectiveness of sleeping at an incline.
Overall, sleeping at an angle can be a useful strategy for reducing the severity of OSA by improving breathing and reducing airway blockages. However, it is always recommended to consult with a healthcare provider for personalized advice and to discuss other treatment options.
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Sleeping at an angle can reduce eye pressure
Sleeping at an angle can have several health benefits, including a reduction in eye pressure. Intraocular pressure (IOP) is a well-established risk factor for glaucoma, and studies have shown that sleeping at an incline can reduce IOP.
Glaucoma is a condition that affects the optic nerve, and it is estimated that one-third of our lives is spent in a sleeping position. Research has shown that glaucomatous eyes are sensitive to even mild elevations in IOP, and the hours spent in a supine position while sleeping may increase the risk of optic nerve damage.
A 2018 study found that placing a person's trunk at an angle of 30 degrees with their upper trunk at 60 degrees may help maintain circulatory volume. This position can be achieved using a wedge pillow, and it was found to reduce pressure inside the eye. A reduction in eye pressure can help lower the chances of glaucoma progression.
Sleeping at an angle has also been found to improve lung function and oxygen saturation, especially in people with health issues that prevent them from getting out of bed. Additionally, it can help reduce the symptoms of certain conditions such as acid reflux, sleep apnea, and ventilator-associated pneumonia.
However, it is important to note that sleeping at an angle may not be suitable for everyone. Some people have reported waking up several times a night when sleeping at an angle. It is recommended to incline the entire sleeping area, rather than just elevating the upper body, as the latter can lead to back problems and tension in the neck area.
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Frequently asked questions
Sleeping at a slight incline of 3.5-5.5% can have a positive effect on blood pressure and intracranial pressure. This is because, when the head is placed above the heart, it has to pump against gravity to transport blood, thereby reducing blood pressure. However, sleeping at a decline is generally not recommended as it may cause blood to pool around the upper body, potentially leading to swelling and headaches.
Inclined bed therapy can be beneficial for people with certain health conditions, including acid reflux, sleep apnea, snoring, and other breathing disorders. It may also help prevent ventilator-associated pneumonia. Research has shown that sleeping at a 30-45 degree angle can significantly improve lung function and oxygen saturation.
While sleeping at a slight incline can have benefits, it is important to note that inclined sleep products are not recommended for infants. Research has shown that they increase the risk of suffocation. Adults at a higher risk of blood clots should also consult with their doctor before using inclined bed therapy.
