Miya Pearson
Getting a good night's rest is essential for health and well-being, but the position you sleep in can either improve or worsen breathing problems, snoring, back and neck pain, and congestion. Elevating your head or feet can help alleviate these issues by improving circulation and breathing, reducing snoring, and relieving back pain by eliminating pressure points. This position can be achieved by using a recliner, a sleeping wedge pillow, or an adjustable bed.
Characteristics and values of sleeping higher up
| Characteristics | Values |
|---|---|
| Health benefits | Improved circulation, reduced snoring, improved breathing, reduced sleep apnea, reduced post-nasal drip, reduced pressure on the spine, reduced back and hip pain, improved digestion, reduced acid reflux, reduced congestion |
| Comfort benefits | More comfortable than lying flat, improved sleep posture, reduced pressure points, reduced neck strain, improved support for body type, reduced pain from old/worn-out/extra-firm mattress |
| Other benefits | Reduced swelling in feet, improved drainage of fluids from head and face, reduced incidence of morning headache, improved recovery after surgery |
| Considerations | Adjustable beds can be expensive and overwhelming, too much elevation can disrupt sleep, pressure on body from pillows |
| Alternatives | Recliner chair, sleeping wedge pillow, extra pillows under head/feet |
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What You'll Learn
Improved circulation and breathing
Sleeping with your head elevated can improve circulation and breathing in several ways. Firstly, it helps to alleviate post-nasal drip, as gravity prevents mucus from gathering in the back of the throat, reducing the likelihood of coughing and choking. This position can also help with snoring and sleep apnea, as it opens up the airway, making it easier to breathe. Additionally, elevating the head reduces the pressure on the lungs, rib cage, and diaphragm, improving breathing capacity.
For individuals with heart conditions or circulation issues, sleeping with an elevated head can improve circulation and reduce the chances of experiencing shortness of breath during sleep. This elevation combats conditions like chronic obstructive pulmonary disease (COPD) by reducing the pressure on the diaphragm, thereby improving breathing.
The "zero-gravity" position, where the head and feet are elevated, is particularly beneficial for circulation and breathing. This position, used by NASA for astronauts, places the upper and lower body at a 120-degree angle, reducing pressure on the entire body, including the spine, hips, and back. It also improves blood circulation in the legs and prevents swelling in the feet.
Adjustable beds or bed frames allow for customization of the sleeping position, providing support to the curves of the body and reducing pressure points. This can be especially beneficial for individuals recovering from spinal surgery or experiencing back pain. Elevating the head can be achieved through various means, such as using pillows, a recliner, or a sleeping wedge pillow, although adjustable beds offer the most flexibility and comfort.
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Reduced snoring
Snoring is a common condition that can disrupt your sleep and that of your household members. It happens when air can’t flow easily through your mouth or nose, causing an obstruction in your airway.
Sleeping with your upper body at an incline can help reduce snoring. This sleeping position decreases upper airway collapsibility and increases the upper airway area, improving breathing and sleep. Elevating the upper body is also recommended to alleviate heartburn symptoms and improve sleep in individuals with nocturnal gastroesophageal reflux.
In a study, participants who slept on an incline for four weeks experienced improved objective and self-reported snoring outcomes compared to sleeping flat. The inclined position reduced snoring duration and led to fewer awakenings and more time in deep sleep.
To elevate your upper body while sleeping, you can use adjustable beds, pillows, or pillow systems. Pillow systems, such as the Medcline system, hold your head above your stomach and keep your body slightly prone on its side. Additionally, sleeping on your side, also known as a lateral position, can help reduce snoring by improving airflow.
Other ways to reduce snoring include maintaining a healthy weight, avoiding alcohol and sedatives before bedtime, staying active, and treating nasal congestion. If lifestyle changes do not help, consult a healthcare provider for personalized recommendations.
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Pressure relief
While I could not find information on whether it is better to sleep higher up for pressure relief, I did find some general information on pressure relief and sleep.
The human body is made up of curves, points, and planes. When lying on a mattress, certain body parts press down into the bed more than others. For example, the shoulders and hips make more contact with the bed than other body parts. If your mattress doesn't provide good pressure relief, this can lead to pain in areas called "pressure points", improper spinal alignment, and ultimately, worsened sleep.
Mattresses and pillows
Mattresses with a higher coil count are typically more comfortable and durable. If it has more coils, it probably does a good job of weight distribution, which can help with pressure buildup. Side sleepers will need the most pressure relief and should opt for a softer, more cushioning mattress that will allow the shoulder and hip to sink in enough for pressure relief while still keeping the body well-supported. Along with a good mattress, the type of pillow you use can also alleviate pressure in your neck, shoulders, and head while helping to keep your spine in alignment. Side sleepers will want a pillow with a higher loft to keep the neck and head supported. A medium-loft pillow should work best for back sleepers, and a low-loft pillow will work best for stomach sleepers.
Pressure points
Acupressure involves using physical touch to stimulate pressure points that correspond to different aspects of physical and mental health. Stimulating these pressure points may help to reduce respiratory symptoms, such as coughing, which often interrupt sleep. It is also associated with reducing stress and calming the mind.
Sleep and blood pressure
Sleep is important for reducing disease risk. Sleep deprivation affects one in three U.S. adults and is linked to high blood pressure. High blood pressure occurs when blood flows too forcefully through the blood vessels for too long, damaging the arteries and, eventually, other organs. Blood pressure decreases by 10%–20% during healthy sleep. Having hypertension puts you at risk for cardiovascular diseases and stroke, the leading causes of adult death in the United States. If you have been diagnosed with hypertension, stress and sleeplessness can raise your blood pressure even more. However, getting a full night's sleep may not immediately cure high blood pressure.
Tips for better sleep
- Aim to go to bed and get up at the same time each day, sleeping mostly when it's dark outside.
- Make sure your room is dark (or wear an eye mask) and keep your bedroom quiet (or use earplugs).
- Being too warm or too cold at night can result in poor sleep.
- Try not to work or watch TV in bed as this can blur the link between the bedroom and sleep.
- Try not to eat heavy meals in the evening, and avoid alcohol, caffeine, and nicotine later in the day.
- Enjoying a relaxing bath in the evening can lower your blood pressure and prepare your body for sleep.
- Meditation helps to calm your body and mind and can improve sleep.
- Try deep breathing: breathe in through your nose for 4 seconds, hold for 7 seconds, and breathe out through your mouth for 8 seconds, then repeat 3 times.
- Exercise daily, but not too close to bedtime.
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Post-operative recovery
Sleep disturbances are common after surgery, and this can negatively impact recovery. Postoperative patients should be mindful of their sleep positions and sleeping environments. For example, if you've had surgery on your belly, heart, lung, or spine, your doctor may recommend specific positions to aid your recovery. In some cases, sleeping with your face elevated may be recommended.
Additionally, patients should be aware that the type of surgery and anesthesia used can impact their sleep quality. Regional anesthesia is often preferred over general anesthesia as it has been linked to better sleep quality. Furthermore, less invasive surgeries are recommended as the severity of the surgery correlates with the severity of sleep disturbances.
To improve sleep quality and aid in postoperative recovery, patients can utilize both pharmacological and non-pharmacological interventions. Pharmacological interventions include medications such as zolpidem, melatonin, and dexmedetomidine. Non-pharmacological interventions include the use of earplugs and eye masks, relaxation techniques, and maintaining a quiet and dim environment.
It is also important to manage pain effectively, as pain can disrupt sleep. Following your surgeon's recommendations and taking pain medication as directed can help improve sleep and recovery. Creating a comfortable sleeping environment, adjusting your sleeping position, and seeking help for any sleep disturbances are all crucial aspects of postoperative recovery.
Finally, while rest is important, patients should also gradually increase their physical activity as soon as they are cleared to do so. This helps prevent issues such as blood clots and muscle weakness, and it aids in speeding up recovery. A balanced approach of adequate rest and gradual physical activity is key to a successful postoperative recovery.
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Comfort
Sleeping in an elevated position can provide several benefits that contribute to overall comfort. Firstly, elevating the head can improve breathing and alleviate respiratory issues. This position helps to open up the airways, reducing the frequency and intensity of sleep apnea and snoring, which can disturb sleep for both the affected individual and their bed partner. Additionally, it can ease symptoms of conditions such as chronic obstructive pulmonary disease (COPD) and congestion caused by the common cold.
Elevating the head while sleeping can also aid in managing acid reflux and heartburn by preventing stomach acids from travelling back up the throat. It achieves this by using gravity to keep the mucus and fluids from gathering in the throat, which can also help with post-nasal drip and coughing throughout the night.
For individuals experiencing back pain, elevating the head and feet can provide comfort by relieving pressure points and promoting a healthy sleep posture. This position, known as the "zero-gravity" position, reduces pressure on the spine and upper and lower body, including the lower back and hips. It is essential to note that too much elevation can make it harder to fall asleep, so finding a comfortable level of elevation is crucial.
Adjustable beds offer a convenient way to achieve an elevated sleeping position. They allow for an infinite number of sleeping positions and can be adjusted to meet individual needs and preferences. However, it is not necessary to invest in an adjustable bed frame immediately. A simple test using extra pillows under the head or feet can indicate whether one might benefit from an adjustable bed setup.
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Frequently asked questions
Sleeping with your head and upper body raised can have several health benefits, including:
- Reduced snoring and relief from other sleep apnea symptoms
- Migraine relief
- Alleviation of post-nasal drip
- Reduced symptoms of acid reflux and GERD
- Improved body fluid circulation
There are a few ways to elevate the head of your bed, including:
- Inserting a foam wedge between your mattress and bed frame
- Stacking several pillows directly underneath your upper torso and head
- Using an adjustable bed frame
It may take a couple of weeks to adjust to a higher slant.
