Miya Pearson
Sleeping on an incline, also known as inclined bed therapy, involves raising the head above the feet when lying down. This can be achieved by using a pillow, bed position, or another object under the head, upper back, or legs to raise that part of the body during sleep. While sleeping on an incline may be beneficial for adults with certain health conditions, it is not recommended for infants as it increases the risk of airway compression and suffocation.
| Characteristics | Values |
|---|---|
| Definition | Sleeping on an incline involves raising the upper body higher than the normal, flat lying position. |
| Mechanism | The incline position can be achieved by tilting the whole bed frame or creating an incline slope on the head side of the mattress. |
| Benefits | Improved lung function and oxygen saturation, better circulation, improved lymphatic fluid flow, improved sleep quality, improved drainage of cerebrospinal fluid, reduced pressure in the head and face areas, improved heart health, better alignment of the neck, spine, and hips, and relief from symptoms of specific health conditions such as acid reflux, sleep apnea, and orthostatic conditions. |
| Risks | Increased risk of airway compression and suffocation in infants, pressure sores, and achy muscles from forced positions. |
| Considerations | Consult a healthcare provider before adopting inclined sleeping, especially for infants. |
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What You'll Learn
Improved circulation and lymphatic drainage
Sleeping on an incline, or inclined bed therapy, involves raising a person's head above their feet when lying down. This can be achieved by tilting the entire bed frame or creating an incline slope on the head side of the mattress.
Inclined sleeping can help improve circulation and lymphatic drainage. The lymphatic system carries white blood cells throughout the body and helps to rid the body of unwanted materials and toxins. When sleeping on an incline, gravity helps to facilitate the flow of lymphatic fluid, which can lead to improved overall health.
Sleeping on an incline can also improve circulation by providing more oxygen and nutrients to the body, reducing inflammation and boosting the immune system. The inclined position allows gravity to assist with the circulation and drainage of the body's fluids, such as blood, lymph, water, mucus, etc., preventing them from pooling in the head, face, eyes, nose, sinuses, throat, and lungs.
Additionally, the inclined position can help relieve symptoms of specific health conditions related to fluid build-up, such as pulmonary edema, post-operative swelling, and foot, leg, and ankle swelling. By raising the legs higher than the heart, fluid can be drained back from the legs, reducing swelling.
It is important to note that sleeping on an incline may not be suitable for everyone, and it is 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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Reduced acid reflux and snoring
Sleeping on an incline is a sleeping position in which the sleeper's upper body is raised higher than the normal, flat-lying position. This can be achieved by either tilting the entire bed frame or creating an incline slope on the head side of the mattress.
Reduced Acid Reflux:
Sleeping on an incline can help with acid reflux by keeping stomach acid from travelling up into the oesophagus. When the upper body is elevated, gravity pulls the contents of the stomach downwards, preventing them from moving up into the throat. This can help to reduce the burning sensation in the chest, coughing, and the feeling of food creeping back up the throat associated with acid reflux. Clinical studies have shown that head-of-bed elevation significantly reduces nighttime acid reflux episodes.
Reduced Snoring:
Sleeping with the upper body at an incline can also help to reduce snoring. This is because the inclined position improves breathing by increasing the upper airway area, reducing upper airway collapsibility. Research from 2020 found that snoring stopped in 22% of people at a 10-degree incline and 67% of people at a 20-degree incline.
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Relief from orthostatic conditions
Orthostatic conditions refer to a significant change in blood pressure and heart rate when transitioning from lying down to standing up. This condition is called orthostatic hypotension or postural hypotension. It is characterized by a sudden drop in blood pressure when one stands up from a seated or lying-down position. This can cause dizziness or even fainting.
Sleeping with your head raised on an incline may help prevent sudden and extreme changes in blood pressure when you get up after lying down all night. This is called head-up tilted sleeping (HUTS), where the full body is inclined. HUTS has been found to improve orthostatic tolerance, especially with higher angles of 12 degrees or more. In the case of orthostatic hypotension, HUTS can help to improve standing systolic blood pressure.
In addition, sleeping on an incline can help with other symptoms that are often associated with orthostatic conditions. For example, sleeping with the upper body raised can help with orthostatic hypotension-induced dizziness and fainting upon standing. It can also help with the circulation and drainage of fluids in the body, such as blood, lymph, water, mucus, etc. This can help to reduce swelling in the legs, feet, and ankles.
It is important to note that sleeping on an incline may not work for everyone, and it is always best to check with a healthcare provider before making any significant changes to your sleep position, especially if you have underlying health conditions.
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Improved lung function and oxygen saturation
Sleeping on an incline is a sleeping position in which a person's upper body is raised higher than the normal, flat-lying position, with the head held higher than the heart. This can be achieved by tilting the entire bed frame or creating an incline slope on the head side of the mattress.
Inclined sleeping has been found to improve lung function and oxygen saturation, particularly for those with health issues that prevent them from getting out of bed. A 2021 study found that participants who slept at 30–45-degree angles experienced significantly improved lung function and oxygen saturation compared to those who slept on their side on a flat bed.
The incline position promotes better airflow and easier breathing by keeping the airway open wider. This is particularly beneficial for individuals with obstructive sleep apnea (OSA), a condition where the airway becomes blocked during sleep, often due to relaxed muscles. By raising the head, the incline position prevents airway blockage, reducing the severity of OSA and minimizing the risk of snoring.
Additionally, sleeping on an incline can help manage symptoms of acid reflux and indigestion. When the upper body is elevated, gravity pulls stomach contents downwards, preventing food and acid from travelling up into the oesophagus. This reduces acid damage and minimizes nausea caused by increased stomach pressure.
It is important to note that sleeping on an incline may not be suitable for everyone, and individuals should consult their healthcare provider before making significant changes to their sleep position, especially those with underlying health conditions.
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Not suitable for infants
Inclined sleeping or elevated sleeping is a sleeping position where the sleeper's upper body is raised higher than the normal, flat lying position, with the head held higher than the heart. This can be achieved by either tilting the entire bed frame or creating an incline slope on the head side of the mattress.
While sleeping on an incline is beneficial for adults, it is not suitable for infants. Inclined sleeping increases the chance of airway compression, which can lead to suffocation and even death. In fact, the American Academy of Pediatrics (AAP) has stated that inclined sleepers increase the likelihood of airway compression and suffocation. As a result, the AAP recommends that babies always sleep on their backs, on a firm, flat, and breathable surface. This is supported by the National Institutes of Health, the Centers for Disease Control and Prevention, and the Federal Maternal and Child Health Bureau.
Additionally, the AAP advises against bed-sharing with infants, as it increases the risk of injury or death. Instead, they recommend room-sharing, with the baby sleeping in a separate crib, bassinet, or play yard until they are at least six months old.
Furthermore, inclined sleepers have been recalled due to safety concerns. In 2019, Fisher-Price recalled 4.7 million Rock 'n Play infant sleepers following reports of infant deaths. Some of the infants had rolled from their backs to their stomachs while unrestrained.
Therefore, it is crucial to prioritize a safe sleeping environment for infants, adhering to the recommendations of trusted medical organizations like the AAP and avoiding the use of inclined sleepers.
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Frequently asked questions
Sleeping on an incline or elevated sleeping involves sleeping with your upper body raised higher than your normal, flat lying position, i.e., your head is held higher than your heart.
Sleeping on an incline can help relieve symptoms of specific health conditions, such as acid reflux, sleep apnea, sinus congestion, fluid build-up, and headaches. It can also improve lung function and oxygen saturation.
Sleeping on an incline is not suitable for infants. Research has shown that inclined sleep products increase the risk of suffocation. It is also important to consult a healthcare provider before trying this sleep position to ensure it is safe and effective.
