Evie Summers
Sleeping with your head elevated is known as inclined bed therapy. This practice involves raising the head above the feet when lying down and has been shown to have many health benefits, including improved breathing, reduced snoring, and relief from acid reflux. It can also help with post-nasal drip, promote better blood circulation, and alleviate back pain. The easiest way to achieve this position is by using an adjustable bed, which allows you to find the perfect sleep position at the push of a button.
| Characteristics | Values |
|---|---|
| Health benefits | Reduced snoring, relief from acid reflux, improved blood pressure, improved blood flow to the heart, improved breathing, migraine relief, post-nasal drip prevention, improved sleep posture, reduced back pain, relief from sleep apnea symptoms |
| Techniques | Using an adjustable bed, placing pillows underneath the mattress, using a wedge underneath the pillow, raising the head of the bed with blocks |
| Medical uses | Recommended for people with obstructive sleep apnea, mild sinusitis, post-nasal drip, ocular hypertension, glaucoma, heart issues, breathing issues, ventilator-assisted pneumonia, asthma, spinal surgery recovery |
| Angle | Up to 30 degrees for adults |
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What You'll Learn
Improved breathing and reduced snoring
Sleeping with your head elevated has a range of benefits, including improved breathing and reduced snoring.
Improved breathing
Sleeping with your head raised can improve breathing in several ways. Firstly, it can help prevent airway collapse, which is beneficial for people with obstructive sleep apnea (OSA), a condition that causes a person to stop breathing during sleep due to blocked or narrowed airways. Elevating the head takes pressure off the airway, making it easier to breathe and reducing the severity of OSA. This position can also help to open up the airways, which is useful for people with conditions such as asthma.
Secondly, sleeping with your head elevated can help to drain mucus from the sinus passages, preventing it from gathering in the back of the throat and nose. This is beneficial for people with post-nasal drip, a blocked nose, or allergies, as it can reduce coughing and improve sleep quality.
Thirdly, elevating the head while sleeping can bring gravity back on your side, helping to keep stomach acid in the stomach and reducing the symptoms of gastroesophageal reflux disease (GERD) and acid reflux.
Reduced snoring
Sleeping with an elevated head can also help to reduce snoring. When lying flat, the tissues in the throat loosen and vibrate as air passes over them, causing the sound of snoring. By sleeping with the head raised, gravity firms up these tissues, preventing them from vibrating and reducing snoring. Research has found that sleeping at a 20-degree angle reduced snoring in 67% of participants.
In addition to reducing snoring, sleeping with an elevated head can also improve sleep quality by promoting a healthy sleep posture and reducing pressure on the body, which can help to alleviate pain and improve comfort.
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Relief from acid reflux
Sleeping with your head elevated is a great way to find relief from acid reflux. This is because when you lie down flat, gravity is no longer keeping the stomach acid down in your stomach, and it can easily make its way up into your oesophagus. Elevating your head brings gravity back on your side, helping to keep the stomach acid in its place. This is known as inclined bed therapy, and it can be achieved by using an adjustable bed, or by placing pillows or a wedge under your head.
A 2017 study found that tilting people with obstructive sleep apnea (OSA) by 7.5 degrees reduced OSA severity by 31.8% on average. Another study from 2020 found that people who had a head-of-bed elevation of 20 centimetres had improved acid reflux symptoms compared with people who lay flat.
Sleeping with your head elevated can also help with other issues, such as snoring, post-nasal drip, and heartburn. It can also help to improve your breathing, especially if you have a cold or are congested.
If you have gastroesophageal reflux disease (GERD) or its less severe form, acid reflux, you might find that your symptoms get worse at night when you're lying flat. Sleeping with your head elevated is a simple tweak that can make a big difference in keeping those symptoms at bay.
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Improved blood circulation
Sleeping with your head elevated has several health benefits, one of which is improved blood circulation. This is especially beneficial for people with heart issues or breathing disorders.
Inclined bed therapy, which involves raising a person's head above their feet, can promote blood flow to the heart and help the circulatory system work more efficiently. Sleeping with your head elevated can also help with shortness of breath, allowing for better breathing and reducing the chances of being awakened by it. This is because raising the head of your bed can take the pressure off your airway.
Additionally, sleeping with your head elevated can help prevent snoring, which can cause sleep disturbances for both you and your partner. It can also help with post-nasal drip, as gravity won't pull the mucus back, allowing it to drain more easily.
There are several ways to achieve an elevated sleeping position. You can use an adjustable bed frame, which allows you to raise your head and feet to create an ergonomic position that supports a healthy sleep posture. Alternatively, you can use pillows to elevate your head or a foundation wedge to raise your sleeping surface.
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Reduced post-nasal drip
Post-nasal drip is when mucus accumulates in the back of your throat, causing you to cough and hack to clear it out. Lying flat allows mucus to pool in the back of the throat, but sleeping with your head elevated can prevent this.
Gravity plays a significant role in this process. During the day, gravity helps keep stomach acid and mucus down. However, when lying down to sleep, mucus can gather in the throat, leading to post-nasal drip. Elevating your head while sleeping uses gravity to your advantage, helping to drain the mucus and prevent it from pooling in the throat. This position also reduces the pressure in your sinuses, allowing mucus to drain more effectively and providing relief from sinus congestion.
Sleeping with your head elevated can be achieved in several ways. You can use extra pillows to raise your head, although they may slide around or get pushed aside. Another option is to prop up the head of your bed with blocks, but this can be awkward. Adjustable beds are a convenient solution, allowing you to elevate your head at the push of a button. Alternatively, you can use a wedge pillow or a full-mattress tilt to achieve a comfortable incline.
While sleeping with an elevated head can be beneficial, it is always recommended to consult with your doctor before adopting new sleeping postures, especially if you have specific medical conditions or concerns.
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Improved sleep posture
Sleeping with your head elevated can improve your sleep posture by reducing pressure on your body. When lying flat, body weight, gravity, and pressure can cause tossing and turning due to pain and discomfort. Elevating your head and upper body can help to alleviate this pressure, promoting a healthy sleep posture.
Adjustable beds can be used to elevate the head and improve sleep posture. These beds allow you to adjust the mattress to your needs and can be inclined to various angles, typically up to 30 degrees. This adjustability lets you create an infinite number of sleeping positions, allowing you to find the most comfortable position for your body.
Inclined bed therapy, also known as inclined bed therapy, involves raising the head above the feet when lying down. This position supports a healthy sleep posture by balancing the spine and reducing pressure on the lower back and hips. It also helps to improve breathing and reduce snoring by taking pressure off the airway.
Sleeping with your head elevated can also help with various health conditions. It can aid in the drainage of mucus, reducing post-nasal drip and sinus congestion. Additionally, it can help alleviate acid reflux and heartburn by preventing stomach acid from travelling back up the throat. For people with obstructive sleep apnea, elevating the head can reduce the severity of symptoms and improve sleep efficiency.
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Frequently asked questions
Inclined bed therapy involves raising a person's head above their feet when they are lying down. It is used to ease certain health conditions.
Sleeping with your head elevated can help with snoring, heartburn, muscle recovery, acid reflux, sinusitis, and post-nasal drip. It can also improve blood pressure and circulation.
You can use an extra pillow or prop up the head of your bed with blocks under the legs. Alternatively, you can use an adjustable bed that allows you to raise your head at the push of a button.
Sleeping on an incline of up to 30 degrees is generally suitable for adults. However, it is recommended to consult with your doctor before adopting new sleeping postures, especially if you have heart conditions or problems with blood circulation.
Sleeping with your head elevated is generally considered safe. However, too much elevation can make it harder to fall asleep. Additionally, it is not recommended for infants.
