Ashwin Lewis
Sleeping with your head elevated, also known as inclined bed therapy, is a practice that involves sleeping with your head raised above your feet. This can be achieved by using an adjustable bed frame, bed risers, or simply stacking pillows. Sleeping in an elevated position has been shown to have various health benefits, such as improved circulation, reduced snoring, and relief from acid reflux and sleep apnea symptoms. It can also help with post-nasal drip, clogged ears, and ocular hypertension. Additionally, sleeping with your head elevated can promote a healthy sleep posture by reducing pressure on the lower back and hips.
| Characteristics | Values |
|---|---|
| Purpose | To ease certain health conditions |
| Angle | Up to 30 degrees for adults |
| Benefits | Improved circulation, reduced snoring, relief from sleep apnea symptoms, migraine relief, post-nasal drip prevention, acid reflux relief, improved breathing, better sleep posture, reduced pressure on the body, relief from back/neck/hip pain, reduced risk of glaucoma |
| Techniques | Adjustable beds, bed risers, pillows, reclining chairs |
| Precautions | Consult a doctor if you have heart conditions or problems with blood circulation to the brain |
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What You'll Learn
Improved breathing and reduced snoring
Sleeping with your head elevated can bring about a host of health benefits, including improved breathing and reduced snoring.
Improved breathing
Sleeping with your head elevated can improve breathing in several ways. Firstly, it helps with the circulation and drainage of the body's fluids, including blood, lymph, water, mucus, etc. When lying flat, these fluids can pool in the head, face, eyes, nose, sinuses, throat, and lungs, causing discomfort and swelling. By sleeping with your head elevated, gravity assists in draining these fluids away from the head and lungs, reducing the risk of infection and improving breathing.
Secondly, sleeping with an elevated head position can help alleviate symptoms of heartburn and acid reflux. When lying flat, stomach acids can travel back up the throat, causing a burning sensation. By elevating the head, gravity pulls the stomach contents downwards, preventing acid from travelling upwards and reducing acid damage.
Thirdly, for those who use mechanical ventilation, inclined bed therapy can be beneficial. Mechanical ventilation is a type of life support system that assists people who cannot breathe without assistance. Research has found that elevating people on ventilators to 45 degrees reduces their chances of developing ventilator-associated pneumonia (VAP).
Reduced snoring
Sleeping with an elevated head position can also help to reduce snoring. Snoring can be caused by the collapse of the tongue and soft palate into the back of the throat, obstructing the airway. By elevating the head, the airway remains more open, reducing the likelihood of snoring. Research has found that sleeping with the upper body inclined at a 12-degree angle reduced snoring in participants. Another study found that tilting the upper body to 10 degrees stopped snoring in 22% of people, while 20 degrees stopped snoring in 67% of people.
Additionally, elevating the head can help manage mild sleep apnea, a disorder where breathing repeatedly stops and starts during sleep due to blocked or narrowed airways. A 2017 study found that tilting people with mild to moderate sleep apnea by 7.5 degrees reduced the severity of sleep apnea by 31.8% on average.
Overall, sleeping with an elevated head position can improve breathing and reduce snoring, leading to better sleep quality and overall health.
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Alleviates acid reflux
Sleeping with your head elevated can help alleviate acid reflux. Acid reflux, also known as gastroesophageal reflux, is a backflow of acid from the stomach into the oesophagus. This can cause a burning sensation in the chest and a sour taste in the throat. Lying down can make reflux worse, as gravity no longer helps keep stomach acid down.
Inclined bed therapy can help to reduce the symptoms of acid reflux. When the upper body is elevated, gravity pulls stomach contents like food and acid into a lower position, preventing them from travelling back up into the oesophagus. This can be achieved by sleeping on an adjustable bed, using a wedge pillow, or installing bed risers.
A 2020 study found that people who slept with their head elevated by 20 centimetres experienced improved acid reflux symptoms compared to those who lay flat. Another study from 2020 found that tilting participants' beds by 7.5 degrees reduced the severity of mild to moderate obstructive sleep apnea by 31.8% on average.
Sleeping on your left side can also help to reduce reflux episodes and exposure of the oesophagus to stomach acid. In addition to sleeping on your left side, it is recommended to prop up the top of the bed by at least 6 inches.
It is important to note that sleeping with your head elevated may not be suitable for everyone. If you have a heart condition or problems with blood circulation, it is recommended to consult with your doctor before adopting this sleeping posture.
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Drains mucus
Sleeping with your head elevated has many health benefits, one of which is draining mucus.
The body naturally produces about a quart of mucus every day. Most people do not notice this, but those with post-nasal drip will be familiar with the sensation of mucus trickling down the back of the throat. Post-nasal drip can interrupt sleep, causing people to wake up coughing and hacking as they try to clear the mucus. Sleeping with the head elevated can alleviate post-nasal drip, as gravity prevents mucus from building up in the back of the throat.
Elevating the head while sleeping can also help people with sinus issues. Lying flat can cause sinus passages to become blocked, resulting in extra sinus and head pressure. Sleeping with the head raised allows the mucus to drain more easily, reducing pressure and promoting more peaceful sleep.
Sleeping with the head elevated is also beneficial for people with chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. People with COPD experience breathing problems, especially while sleeping. Sleeping with the head elevated opens up the airway, making it easier to breathe and helping people with COPD to sleep more peacefully.
In addition to helping with mucus drainage, sleeping with the head elevated can reduce snoring and improve sleep. Elevating the head prevents the tissues in the throat from blocking the airway, reducing snoring and promoting better breathing. Studies have found that sleeping at an incline reduces snoring and improves sleep quality.
There are several ways to achieve a head-elevated sleeping position. One option is to use an adjustable bed, which allows for easy adjustment of the mattress to the desired angle. Another option is to place a wedge pillow or extra pillows under the head to create an incline. It is important to ensure that the elevation is comfortable, as too much elevation can make it harder to fall asleep.
Overall, sleeping with the head elevated can be an effective way to drain mucus, improve breathing, and enhance sleep quality.
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Reduces pressure on the body
Sleeping with your head elevated can help reduce pressure on the body in several ways. Firstly, it promotes better blood circulation, which can alleviate inflammation and reduce the risk of conditions such as heart issues and ventilator-associated pneumonia. Improved circulation can also help manage symptoms of breathing disorders like asthma and sleep apnea.
Secondly, sleeping with an elevated head position can reduce pressure on the spine, lower back, and hips. This is because the elevated position helps to neutralise the spine, supporting its natural curvature and reducing pressure points. As a result, pain and discomfort in these areas can be minimised.
Additionally, sleeping with your head elevated can reduce pressure in the head and face area by promoting the drainage of fluids. This includes the drainage of mucus associated with post-nasal drip, which can otherwise collect in the back of the throat and nose when lying flat, causing a night-time cough. Elevated sleeping can also help drain fluid from the sinuses, ears, and eyes, reducing congestion and the risk of infections in these areas.
The recommended angle for sleeping with an elevated head position varies. Some sources suggest sleeping at an incline of up to 30 degrees, while others recommend smaller inclines of 7.5 to 20 degrees, depending on the individual's comfort and specific health needs.
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Improved circulation
Sleeping with your head elevated is a fancy technique with a medical name: inclined bed therapy. It involves raising a person's head above their feet when lying down. This can be achieved using a range of devices, including tilted beds, adjustable beds, bed risers, or pillows.
Inclined bed therapy can help improve circulation. Sleeping with your head elevated promotes blood flow to your heart and helps your circulatory system work more efficiently. It also helps with fluid drainage, allowing the body's fluids (blood, lymph, water, mucus, etc.) to drain from the head, face, eyes, nose, sinuses, throat, and lungs, preventing fluid buildup and reducing pressure.
A 2018 study found that raising the head by 30 degrees using a wedge pillow reduced pressure inside the eye, which may help reduce the chance of glaucoma progressing. Another study found that elevating the head by up to 30 degrees improved blood pressure and stroke volume, which is the amount of blood the heart pumps out with each beat.
However, sleeping with your head elevated may not be ideal for everyone. It can resemble sitting for extended periods, which is not great for circulation and may be a concern for those at risk of blood clots. To mitigate this, the zero-gravity position involves elevating both the legs and the head, boosting circulation in the legs while still allowing for the benefits of sleeping with the head elevated.
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Frequently asked questions
Sleeping with your head elevated means sleeping with your head and upper body raised above your feet. This can be achieved by using an adjustable bed frame, bed risers, or stacking pillows.
Sleeping with your head elevated can help with various health issues. It improves circulation, relieves inflammation, alleviates back, neck, and hip pain, and helps with acid reflux and sleep apnea. It can also reduce snoring and promote better breathing.
Sleeping on an incline of up to 30 degrees is generally suitable for adults. Research has shown that a head-of-bed elevation of 7.5 degrees reduced the severity of obstructive sleep apnea by 31.8%. Another study found that tilting the upper body to 20 degrees stopped snoring in 67% of people.
While sleeping with an elevated head can provide benefits, it is important to consult with your doctor before adopting this sleeping posture, especially if you have heart conditions or problems with blood circulation back to the brain.
Apart from using an adjustable bed frame or bed risers, you can stack pillows or use a foundation wedge to elevate your head while sleeping. This provides a more affordable option but may require more adjustments to ensure comfort throughout the night.
