Miya Pearson
Whether you sleep flat or elevated can have a significant impact on your health and sleep quality. Sleeping with an elevated head can help prevent snoring, acid reflux, and sinus congestion. It can also improve blood pressure and blood flow to the brain. On the other hand, sleeping flat is recommended for those at risk of blood clots, as elevation can resemble sitting for extended periods, negatively impacting circulation. Additionally, infants should always sleep on a flat, firm surface, as inclined sleep products increase the risk of suffocation. Ultimately, the ideal sleep position depends on individual health needs and preferences.
Characteristics of sleeping flat vs. elevated
| Characteristics | Values |
|---|---|
| Health benefits | Sleeping flat may not be ideal for people with gastroesophageal reflux disease (GERD), acid reflux, or snoring. Elevating the head may help with these issues and improve blood pressure and fluid drainage. |
| Comfort | Sleeping with an elevated head may be more comfortable for some people, especially those with back, neck, or hip pain. |
| Convenience | Adjustable beds can be convenient for achieving an elevated sleeping position, but they may be overwhelming to transition to. |
| Safety | Elevating the head may not be safe for people at risk of blood clots, and it is not recommended for infants. |
| Quality of sleep | Sleeping with an elevated head may help people fall asleep faster, wake up less often, feel more rested, and experience better sleep quality. |
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What You'll Learn
Elevating your head can reduce snoring and improve sleep
Elevating your head while sleeping can have several benefits, including reducing snoring and improving sleep quality. This technique, known as inclined bed therapy, involves sleeping with your head raised, typically using pillows or an adjustable bed.
Snoring is often caused by the relaxation of tissues in the throat, which slide back and block the airway, causing vibrations as you breathe. By elevating your head, gravity helps to firm up these tissues, preventing them from blocking the airway and reducing snoring. A study found that sleeping at a 20-degree angle reduced snoring in 67% of participants. Additionally, side sleeping is recommended to prevent the airway from collapsing, and elevating your head while sleeping on your side can further reduce snoring.
Elevating your head can also improve sleep quality. A study found that participants fell asleep faster, woke up less often, felt more rested, and experienced better sleep quality when sleeping in an inclined position compared to a flat position. This improvement in sleep may be due to the positive impact of elevation on various health conditions. For example, elevation can help control acid reflux, improve fluid drainage in the sinuses and nasal passages, and reduce congestion. Additionally, elevation can improve lung function and oxygen saturation, especially for those who are bedridden.
Inclined bed therapy is also beneficial for people with obstructive sleep apnea (OSA). A 7.5-degree incline reduced OSA severity by 31.8% and improved sleep efficiency. Furthermore, elevation can help with muscle recovery after workouts and improve blood pressure by increasing the stroke volume of the heart.
However, it's important to note that sleeping with an elevation may not be suitable for everyone. Those at risk of blood clots should consider alternatives as the position can resemble sitting for extended periods, affecting circulation. It's recommended to consult a healthcare provider before making significant changes to your sleep position, especially if you have underlying health conditions.
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Raising your legs may help with swelling
Raising your legs above the level of your heart can help excess fluid drain away more effectively. This can be particularly beneficial for people who have to stand or sit for long periods, as blood pooling in the veins of the legs can lead to increased pressure and the development of varicose veins. Elevating the legs can help lower this pressure by allowing the blood to drain away. This technique can also be used to prevent blood clots after surgery and to reduce swelling during pregnancy.
Leg elevation has been used for centuries to treat venous problems and other health issues. It is a low-cost, reliable method to improve leg and vein health. However, it should be noted that elevating the legs will not undo other bad habits that affect your lower body and circulation, such as smoking, wearing high heels, or a lack of exercise.
To elevate your legs, you can use pillows or rest your legs on a coffee table, ottoman, or sofa. It is important to ensure that your legs are slightly above the level of your thighs, as this will prevent blood from pooling in your calves and ankles.
There are specialty leg pillows available that are contoured to the shape of the leg, evenly distributing weight so that undue pressure is not put on any part of the leg. However, it is not necessary to purchase a specialty pillow, as a regular pillow can also be used to elevate the legs.
It is important to consult with a healthcare professional before trying leg elevation, especially if you have an underlying health condition.
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Inclined bed therapy can help with acid reflux
Inclined bed therapy, also known as raised bed therapy, is a technique that involves sleeping with your head elevated above your feet. This can be achieved by using an adjustable bed frame, bed risers, or a therapeutic wedge pillow.
This type of therapy is particularly beneficial for individuals suffering from acid reflux or gastroesophageal reflux disease (GERD). Acid reflux occurs when the stomach fails to close properly, allowing acid to flow back up into the oesophagus, causing irritation and a painful burning sensation. By elevating the head and upper body, inclined bed therapy harnesses the power of gravity to keep stomach acid down where it belongs. This simple solution can prevent acid reflux and provide much-needed relief from its symptoms.
Research supports the effectiveness of inclined bed therapy in managing acid reflux. A 2020 study found that elevating the upper body by 20 degrees significantly improved acid reflux symptoms compared to lying flat. Additionally, a 2021 review of studies on head-of-bed elevation (HOBE) found improvements in GERD symptoms, although further research is needed to confirm these results.
The recommended height for bed head elevation to effectively manage acid reflux is at least 6-8 inches (15-20 centimetres). This height has been medically proven to prevent acid reflux when lying down and can be achieved using bed risers or a therapeutic wedge pillow. However, it is important to note that wedge pillows may cause neck pain for some individuals.
In addition to relieving acid reflux, inclined bed therapy offers a host of other benefits. It can improve blood pressure by increasing the stroke volume of the heart, enhance fluid drainage from the sinuses and nasal passages, and promote a healthy sleep posture by reducing pressure on the upper and lower body. Furthermore, it can alleviate back, neck, and hip pain and improve breathing for individuals with asthma and sleep apnea.
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Sleeping flat is recommended for those at risk of blood clots
While sleeping with an elevated head can offer significant benefits, it may not be ideal for everyone. Sleeping with the head of the bed raised may resemble sitting for extended periods, which is not ideal for those at risk of blood clots. This is because it may negatively impact circulation.
For those at risk of blood clots, sleeping flat is recommended. However, it is important to note that sleeping on your side is considered beneficial for most people. Side sleeping helps prevent the airway from collapsing and can reduce snoring. Sleeping on the left side is best as it keeps pressure off internal organs and promotes healthy blood flow.
Sleeping on a flat, firm surface is also recommended for infants. This is because inclined sleep products increase the risk of suffocation. If an infant rolls onto their front on an inclined surface, they may be unable to roll back over.
That being said, sleeping with an elevated head can be beneficial for some people and may help alleviate specific health conditions. For example, it can help with snoring, acid reflux, sinus congestion, and back pain. It can also improve lung function and oxygen saturation.
Adjustable beds equipped with a zero-gravity feature allow for the elevation of the legs and head, boosting circulation in the legs while maintaining the benefits of a slightly raised head.
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Elevating your head can improve blood pressure
There is some evidence that elevating your head while sleeping can improve blood pressure. This is known as inclined bed therapy. One study found that elevating the head by up to 30 degrees can improve blood pressure by increasing the stroke volume of the heart. Stroke volume refers to the amount of blood pumped out of the heart with each beat.
Elevating the head while sleeping can also help with snoring and acid reflux. By using gravity to your advantage, elevating your head can prevent relaxed throat tissues from blocking your airway and causing you to snore. Similarly, gravity can help keep stomach acid down where it belongs, preventing acid reflux.
Inclined bed therapy can also improve orthostatic tolerance, which is the ability to withstand changes in blood pressure when standing up. This can be especially helpful for people with orthostatic hypotension, or low blood pressure when standing. However, it is important to note that the overall evidence for this benefit is weak due to a limited number of participants in the studies.
Despite the benefits, sleeping with an elevated head may not be ideal for everyone. For example, those at risk of blood clots may want to avoid this sleeping position as it can resemble sitting for extended periods, which is not ideal for circulation. Additionally, some studies suggest that patients with intracranial hypertension should be placed in a horizontal position to increase cerebral perfusion pressure and improve cerebral blood flow.
To elevate your head while sleeping, you can try using an extra pillow, propping up the head of your bed with blocks under the legs, or investing in an adjustable bed that can be raised with the push of a button.
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Frequently asked questions
Sleeping on a flat surface is generally recommended for infants, as it reduces the risk of suffocation. Sleeping flat on your side is also recommended during pregnancy, especially in the last trimester, as it keeps pressure off internal organs and promotes healthy blood flow.
Sleeping with an elevated head or upper body can help alleviate symptoms of gastroesophageal reflux disease (GERD), acid reflux, sinus congestion, snoring, and sleep apnea. It can also improve fluid drainage, boost circulation, relieve inflammation, and reduce pressure on the spine and lower body.
You can use pillows or an adjustable bed to elevate your head, upper back, or legs. Adjustable beds allow you to elevate your head and legs simultaneously, which can be beneficial for circulation.
