Herbie Murray
Sleeping at an incline has been a topic of interest for many years, with ancient Egyptian tombs containing elevated headrests, believed to have both pragmatic and religious purposes. Inclined bed therapy (IBT) is the modern term for this practice, which involves raising the head of the bed by 4 to 9 inches to create a gentle slope. This simple hack has a range of benefits, from improved circulation and reduced snoring to easing acid reflux and preventing glaucoma. It may also help with more serious conditions, such as ventilator-assisted pneumonia, obstructive sleep apnea, and high blood pressure. However, it's not suitable for everyone, and infants should never use inclined sleepers due to the risk of suffocation. So, is it better to sleep at an incline? For some people, it certainly could be.
| Characteristics | Values |
|---|---|
| Benefits | Improved sleep, better air-flow and easier breathing, improved glymphatic drainage, improved circulation, better for your back, helps with migraines, lowers blood pressure, reduces water retention, improves varicose veins, may help prevent Alzheimer's, may help with acid reflux |
| Drawbacks | May be difficult to get used to, could cause blood to pool in the upper body and lead to swelling, not recommended for babies |
| Recommendations | Consult a doctor before adopting this sleeping posture, especially if you have a condition or are at a higher risk of blood clots |
| Suggested elevation | Mild elevation lower than 10 degrees, up to 30 degrees |
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What You'll Learn
Better for your back
Sleeping on an incline can be better for your back, particularly if you experience back pain. While sleeping on a flat surface may not reduce pressure or provide relief in specific areas, an adjustable bed can help.
According to Sleep Advisor's Chief Medical Advisor, Dr. Raj Dasgupta, it is important to be mindful of the height of the incline. He says, "If it's too steep or doesn't support your back well, it can strain your back leading to discomfort." Sleeping on a decline, for instance, is generally not recommended. The downward angle can cause blood to pool around the upper body, potentially leading to swelling and headaches.
Inclined sleeping may help to improve glymphatic drainage. During sleep, cerebrospinal fluid works with brain cells to flush out debris that has built up in the brain during the day. Lying horizontally distributes this fluid more or less evenly, but raising your bed height a few inches can promote glymphatic drainage by tipping gravity in your favour and restoring your body's natural orientation.
Elevating the upper and lower body can also promote sleep by reducing pressure points, opening airways, and improving circulation. For those with poor circulation, this zero-gravity sleep position could be beneficial because the elevation makes it easier to pump blood back to the heart. Better blood flow ensures that your lungs, heart, and muscles are working well and can help strengthen your immune system.
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Improved breathing
Sleeping on an incline has several benefits, one of the most important being improved breathing. Elevating your torso helps keep your upper airway open, preventing throat muscles from collapsing and blocking the airway. This improves airflow and makes breathing easier, which can reduce snoring and relieve symptoms of sleep apnea.
Inclined sleeping can also help with other breathing disorders, such as hypoventilation and hypoxemic syndromes, which affect oxygen levels in the body. For those with these conditions, sleeping with their body elevated may alleviate symptoms and prevent them from worsening.
Additionally, sleeping on an incline can improve glymphatic drainage, a process where cerebrospinal fluid works with brain cells to flush out debris that has built up in the brain during the day. This drainage system functions better when the body is inclined, promoting the removal of toxins from the cerebrospinal fluid.
For people with poor circulation, sleeping on an incline can also be beneficial. The elevation makes it easier to pump blood back to the heart, improving blood flow and ensuring the lungs, heart, and muscles are working optimally.
It is important to note that the height of the incline matters. While a mild elevation of less than 10 degrees may be comfortable for most people, some may need a couple of weeks to adjust to a higher slant. Sleeping on an incline up to 30 degrees is generally suitable for adults, but it is recommended to consult a doctor before adopting new sleeping postures, especially for those at a higher risk of blood clots.
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Improved circulation
Sleeping on an incline is a type of therapy that involves a person sleeping at an angle to help improve certain medical conditions. This type of therapy is common in hospitals for patients recovering from surgery or illness.
Inclined bed therapy can be particularly beneficial for people with poor circulation. Elevating both the upper and lower body can make it easier to pump blood back to the heart, improving blood flow to the lungs, heart, and muscles. This can also help strengthen the immune system.
Additionally, sleeping on an incline can help with fluid retention. The inclined position allows gravity to assist with the circulation and drainage of the body's fluids, including blood, lymph, water, and mucus, which would otherwise pool in the head, face, eyes, nose, sinuses, throat, and lungs when lying flat. This can help prevent pressure and fluid buildup in the head and face, reducing the incidence of morning headaches.
For those with high blood pressure, sleeping on an incline may also help to reduce pressure inside the eye, thereby reducing the chance of glaucoma progression and minimizing the risk of optic nerve damage.
However, it is important to note that sleeping on an incline may not be suitable for everyone. Adults at a higher risk of blood clots should consult with their doctor before using inclined bed therapy, as the elevated position can increase the chance of developing deep vein thrombosis. Additionally, those with underlying heart conditions or problems with blood circulation back to the brain should also exercise caution and consult a doctor before adopting new sleeping postures.
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Headache relief
Sleeping at an incline can also help with sinus congestion, which can cause headaches. Allergies can cause chronic sinus congestion, with symptoms including headaches, sinus discomfort, and watery eyes.
Additionally, sleeping at an incline can improve breathing, which can help prevent snoring and sleep apnea, both of which can cause or worsen headaches.
It is important to note that sleeping at an incline may not be suitable for everyone. Some people may experience discomfort or headaches when sleeping at an incline, especially if their feet are higher than their head. It is recommended to consult a healthcare provider before making any significant changes to your sleeping position, especially if you have a heart condition, lung condition, or have recently had surgery.
To achieve an inclined sleeping position, you can use pillows, a wedge pillow, or an adjustable bed. The incline should be comfortable for you and can range from 7.5 degrees to 30 degrees.
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Better sleep
Sleeping on an incline has gained popularity as an alternative to sleeping on a flat surface, thanks to its rumoured health advantages and ability to provide a better night's rest.
Benefits
Sleeping on an incline can improve sleep quality and provide more restorative rest. It can also help with various medical conditions, including:
- Sleep apnea and snoring: The incline position promotes better airflow and easier breathing by keeping the upper airway open wider, preventing throat muscles from collapsing to block the airway.
- Acid reflux: Elevating the head prevents stomach acid from rising up the oesophagus.
- Glaucoma: Sleeping at an incline of 20-30 degrees helps prevent an increase in eye pressure during sleep, which can delay the progression of glaucoma.
- Migraines: The inclined position helps drain fluid from the head, preventing pressure build-up and reducing the incidence of headaches.
- Water retention: The incline position helps drain excess fluid from the face and body, reducing facial swelling and preventing fluid buildup in the lungs.
- Blood pressure: The incline position improves circulation, which can help lower blood pressure.
- Varicose veins: Elevating the legs can improve blood flow and reduce pressure on the veins.
- Back pain: Sleeping on an incline can reduce pressure on the back and provide relief in specific areas.
- Nervous system problems: Sleeping in a zero-gravity position reduces pressure on the nerves, which may alleviate symptoms associated with multiple sclerosis, spinal cord injuries, and cerebral palsy.
Considerations
While sleeping on an incline can provide benefits, it is important to consider the following:
- Incline angle: A mild elevation lower than 10 degrees is generally comfortable for most people. Inclines above 3 degrees may be too steep for some individuals, causing discomfort and affecting sleep quality.
- Individual conditions: Adults at a higher risk of blood clots or with certain medical conditions should consult a doctor before using inclined bed therapy.
- Safety: Using secure items to elevate the bed, such as bed risers, memory foam, or adjustable beds, ensures safety and comfort.
Sleeping on an incline can offer numerous benefits, including improved sleep quality and potential relief from various medical conditions. However, it is important to consider the incline angle, individual conditions, and safety when adopting this sleeping position. As always, consulting with a healthcare professional is recommended for personalised advice.
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Frequently asked questions
Sleeping at an incline can improve sleep quality and provide health benefits. Inclined sleeping can help with sleep apnea, snoring, acid reflux, and other breathing disorders. It may also reduce pressure points, open airways, and improve circulation. Additionally, it can help with glymphatic drainage, reducing sleep disturbances, and promoting better sleep.
Yes, sleeping at an incline may not be suitable for everyone. It is important to be mindful of the height of the incline as a steep incline may strain your back and cause discomfort. 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.
You can use bed risers, memory foam, or adjustable beds to achieve an inclined sleeping position. The recommended incline for the head of the bed is between six and nine inches, resulting in a 10% to 30% elevation. It may take some time to adjust to sleeping at an incline, but many people find it comfortable and beneficial.
