Evie Summers
Inclined bed therapy is a method of sleeping at an elevated angle, with the head raised higher than the feet. This practice has been shown to have many health benefits, including improved sleep quality and alleviation of symptoms for certain medical conditions. Sleeping on an incline can help reduce snoring and sleep apnea, improve circulation, and ease acid reflux. However, it is important to be mindful of the height of the incline to avoid discomfort or strain on the back. Additionally, while inclined sleep can be beneficial for adults with certain health conditions, it is not recommended for infants as it may increase the risk of suffocation.
| Characteristics | Values |
|---|---|
| Benefits | Reduced snoring, relief from sleep apnea, migraine relief, improved circulation, improved heart health, reduced acid reflux, improved sleep quality, improved glymphatic drainage, reduced water retention, improved varicose veins, improved breathing, reduced pressure on airways, improved lung function, improved sleep for those with health conditions |
| Drawbacks | Increased risk of suffocation for infants, potential strain on the back if the incline is too steep or doesn't support the back well |
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What You'll Learn
Sleeping inclined may improve sleep apnea.
Sleeping on an incline has been shown to have many health benefits, including the alleviation of symptoms of sleep apnea. Sleep apnea is a disorder in which a person's breathing continually stops and starts while they sleep. This is often caused by obstructions in the back of the throat, and if left untreated, can lead to high blood pressure, heart problems, and diabetes.
Inclined bed therapy can help to reduce the symptoms of sleep apnea by opening up the airways and preventing them from becoming obstructed. A 2017 study found that tilting patients with mild to moderate obstructive sleep apnea (OSA) 7.5 degrees reduced OSA severity by 31.8% on average. This incline level also helped reduce shallow breathing and improve sleep efficiency.
Sleeping with an elevated head position can also help with snoring, a symptom of sleep apnea. A 2020 study found that tilting the upper half of patients who snored regularly to 10 degrees stopped snoring in 22% of cases, while a 20-degree incline stopped snoring in 67% of cases.
Additionally, sleeping on an incline can improve circulation and heart health, which may be beneficial for those with sleep apnea. The zero-gravity position, where both the head and feet are raised, promotes blood flow to the heart and helps the circulatory system work more efficiently.
Overall, sleeping inclined may be a simple and effective way to improve sleep apnea and its associated symptoms. However, it is important to consult a doctor for advice tailored to your specific needs.
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It can reduce snoring
Sleeping on an incline has been shown to have many health benefits, including reducing snoring. Snoring is a symptom of sleep apnea, a disorder in which a person's breathing continually stops and starts while they sleep. This can be caused by obstructions in the back of the throat, resulting in shallow breathing and disrupted sleep.
Research from 2020 found that tilting the upper half of a person's body at an angle of 10 degrees stopped snoring in 22% of people, and at 20 degrees, 67% of people stopped snoring. This is because sleeping at an incline helps to open up the airways, reducing the pressure on the airway and making it easier to breathe.
Sleeping with an elevated head can also help to prevent acid reflux. When lying flat, stomach acid can travel up the esophagus, causing a burning sensation. By keeping the head elevated, the acid is prevented from rising, reducing the symptoms of acid reflux.
In addition to reducing snoring and acid reflux, sleeping on an incline can also improve circulation and ease symptoms of other breathing disorders, such as sleep-related hypoventilation and hypoxemic syndromes.
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Inclined sleeping may help with acid reflux
Inclined sleeping is a type of therapy that involves sleeping at an elevated angle. It has been found to benefit people with several conditions, including acid reflux.
Acid reflux, or gastroesophageal reflux disease (GERD), occurs when acid from the stomach travels up into the oesophagus, causing irritation and a burning sensation. Sleeping on an incline can help prevent this by ensuring that stomach acid remains in the stomach. A 2013 study found that the brain detoxifies itself during sleep, and that this process is improved when the body is elevated. This may be because the glymphatic system, which controls the flow of cerebrospinal fluid, functions better when a person is inclined during sleep.
Research from 2020 found that people who slept with their heads elevated by 20 cm experienced improved acid reflux symptoms compared to those who lay flat. Another study from 2020 found that tilting people by 7.5 degrees reduced the severity of obstructive sleep apnea (OSA) by 31.8% on average. This incline level also helped reduce shallow breathing and improve sleep efficiency.
Sleeping on an incline can also help with snoring, which is a symptom of sleep apnea. A study from 2020 found that snoring stopped in 22% of people at an incline of 10 degrees and 67% of people at 20 degrees. Sleeping elevated can also help with other breathing disorders, such as sleep-related hypoventilation and hypoxemic syndromes, which can affect oxygen levels in the body.
Inclined sleeping may also improve circulation and heart health, and can be beneficial for people with heart conditions, including heart disease. Sleeping with the head and feet raised in the zero-gravity position promotes blood flow to the heart and helps the circulatory system work more efficiently.
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It can improve circulation
Sleeping on an incline can improve circulation by promoting blood flow to the heart and helping the circulatory system work more efficiently. This is especially beneficial for people with heart conditions, as it allows more blood to reach the heart, improving blood flow in the veins.
Inclined sleep can also help those with varicose veins by aiding blood flow throughout the body. This is because the heart pumps harder for blood to reach areas further from the heart, and sleeping in a zero-gravity position allows veins to contract more effectively.
Additionally, sleeping on an incline can reduce the symptoms of acid reflux. When lying flat, stomach acid can creep up the oesophagus; keeping the head elevated prevents this from happening. This can also help with gastroesophageal reflux disease (GERD), which occurs when acid reflux from the stomach makes its way up into the oesophagus, causing irritation and a burning sensation.
For those with sleep apnea, a disorder that causes breathing to continually stop and start during sleep, sleeping on an incline can help open up the airways and improve circulation.
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Sleeping inclined may reduce back pain
Sleeping on an incline is better for your back, especially if you experience back pain. When sleeping on a flat surface, your body may not reduce pressure or relieve pain in specific areas. However, an adjustable bed can help. According to Sleep Advisor's Chief Medical Advisor, Dr. Raj Dasgupta, it is important to be mindful of the incline's steepness and the level of back support it provides. An overly steep incline without adequate back support can strain your back and cause discomfort.
Inclined bed therapy can improve sleep quality and alleviate symptoms of certain medical conditions. For example, a 2017 study found that a 7.5-degree incline reduced the severity of obstructive sleep apnea by 31.8% on average. Another study from 2020 showed that a 20-centimetre incline improved acid reflux symptoms compared to lying flat.
Sleeping with an elevated head can also promote better breathing by reducing pressure on the airways and improving circulation. This position is particularly beneficial for individuals with heart issues, as it enhances blood flow to the heart and improves the efficiency of the circulatory system. Additionally, sleeping with an elevated head can aid in sinus drainage, reducing sinus and head pressure.
The "zero-gravity" position, which involves elevating both the head and feet, can further promote blood flow and provide a comfortable sleeping experience. This position helps blood reach areas farther from the heart, such as the legs, and can be beneficial for individuals with varicose veins.
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Frequently asked questions
Sleeping with an inclined head can help curb snoring, improve your circulation, ease acid reflux, and even reduce the symptoms of conditions such as sleep apnea, ventilator-associated pneumonia, and COPD. It may also help prevent mouth breathing while asleep, which is associated with decreased lung function and an increased chance of cavities, plaque, and gum disease.
Sleeping inclined can help improve glymphatic drainage, which is the process by which cerebrospinal fluid is distributed across the brain. It can also improve blood flow to the heart and help the circulatory system work more efficiently.
According to the Food and Drug Administration (FDA), inclined sleep products are not suitable for infants. Research has shown that they increase the risk of suffocation.
You can sleep inclined by raising the head of your bed between six and nine inches so that your head is 10% to 30% elevated. You can use bed risers, which attach to the legs at the top of the bed, or adjustable beds, which are available online.
