Miya Pearson
Sleeping on an incline, also known as inclined bed therapy, involves sleeping with your upper body raised higher than your normal, flat-lying position. This can be achieved by tilting the entire bed frame or creating an incline on the head side of the mattress. Sleeping on an incline is believed to have several health benefits, including improved circulation, reduced intracranial pressure, and better management of conditions such as sleep apnea, acid reflux, and orthostatic conditions. However, it is important to note that inclined sleeping is not suitable for infants, as it increases the risk of airway compression and suffocation.
| Characteristics | Values |
|---|---|
| Definition | Sleeping in an elevated position or on an incline means using a pillow, bed position, or another object under your head, upper back, or legs to raise that part of your body as you sleep |
| Benefits | Improved sleep, reduced inflammation, improved circulation, improved immune system, improved detoxification, reduced pressure inside the eye, improved symptoms of orthostatic conditions, reduced snoring, improved symptoms of acid reflux, improved symptoms of sleep apnea, improved symptoms of orthostatic conditions, reduced fluid buildup in the lungs, reduced facial swelling, reduced foot, leg and ankle swelling |
| Risks | Increased risk of airway compression and suffocation in infants |
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What You'll Learn
Improved circulation and immune system
Sleeping on an incline, or inclined bed therapy (IBT), is a simple way to improve your sleep quality and overall health. IBT involves a person sleeping at an angle, with their head raised above their feet. This can be achieved using a range of devices, including tilted beds, adjustable bed frames, or wedge pillows.
Inclined bed therapy can be particularly beneficial for those with poor circulation. By elevating the torso and legs, the body assumes a zero-gravity sleep position, which makes it easier to pump blood back to the heart. This improved blood flow ensures that the lungs, heart, and muscles are working efficiently.
Additionally, sleeping on an incline can improve the circulation of lymphatic fluid. The lymphatic system carries white blood cells throughout the body and helps to remove unwanted materials and toxins. Gravity facilitates the flow of lymphatic fluid, improving overall health and boosting the immune system.
Furthermore, sleeping on an incline improves blood and oxygen circulation. The increased oxygen levels in the body help reduce inflammation and boost the immune system. This can be especially beneficial for people with breathing disorders such as sleep apnea, snoring, and hypoxemic syndromes.
Research supports these claims. A 2013 study found that the brain detoxifies itself during sleep, and inclined sleep may improve sleep quality, thereby indirectly improving this detoxification process. Another study from 2021 found that participants who slept at 30–45-degree angles experienced improved lung function and oxygen saturation compared to those sleeping on a flat bed.
However, it is important to note that adults at a higher risk of blood clots should consult their doctor before using inclined bed therapy. The elevated position can increase the chance of developing deep vein thrombosis. Additionally, inclined sleepers can increase the risk of suffocation for infants, so they should never be placed on an inclined surface.
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Reduced snoring and sleep apnea
Sleeping on an incline means sleeping with your head or upper back raised, usually by 4 to 8 inches, using a pillow, bed position, or another object. This practice is also known as Inclined Bed Therapy (IBT).
Sleeping on an incline can help reduce snoring and improve sleep. A 2022 study found that sleeping at a 12-degree incline reduced snoring by 7%, decreased nighttime awakenings by 4%, and increased deep sleep by 5%. Another study from 2020 found that tilting the upper body at a 10-degree angle stopped snoring in 22% of people, and at 20 degrees, this number rose to 67%.
For people with obstructive sleep apnea (OSA), a condition where the airway gets blocked during sleep, sleeping on an incline can be beneficial. Raising the head can help prevent airway blockage and improve breathing. A study involving 52 subjects with OSA showed that raising the head to a 72-degree incline reduced the apnea hypopnea index (AHI) and improved oxygen saturation and sleep efficiency.
Inclined bed therapy can also help reduce aspiration in people on ventilators. Additionally, it may be beneficial for pregnant women experiencing OSA symptoms, as a study found that elevating the head of the bed reduced apneas during sleep.
Overall, sleeping on an incline can help improve breathing, reduce snoring, and enhance sleep quality for people with OSA or other respiratory issues.
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Better drainage of cerebrospinal fluid
Sleeping on an incline means using a pillow, bed adjustment, or another object to raise your head, upper back, or legs while you sleep. It is a practice that can bring comfort or health benefits.
Cerebrospinal fluid (CSF) is a fluid in the brain that acts as a cleaner, removing waste products and other harmful substances accumulated throughout the day. This process, called glymphatic drainage, can be disrupted when sleeping on a flat surface, causing the fluid to become stagnant and leading to increased intracranial pressure. This stagnation of CSF can result in sinus issues, ear/eye/face pain, and even migraines.
Sleeping on an incline, even a slight one of 5%, helps to alleviate this issue by allowing the CSF to flow more freely and effectively cleanse the brain. This improved drainage of CSF contributes to better long-term memory, improved learning abilities, enhanced tissue and muscle repair, and overall better mental and physical health.
Additionally, the inclined position aids in brain detoxification and reduces intracranial pressure, further improving sleep quality and overall health. The gravitational effects of sleeping on an incline also facilitate the flow of lymphatic fluid, improving circulation and providing more oxygen and nutrients to the body, which helps to reduce inflammation and boost the immune system.
By addressing the drainage of cerebrospinal fluid and its implications, sleeping on an incline can offer a range of benefits that enhance both sleep quality and overall well-being.
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Relief from acid reflux and indigestion
Sleeping on an incline is a simple yet powerful solution for those experiencing acid reflux and indigestion at night. Acid reflux, also known as acid indigestion, occurs when stomach acid moves up from the stomach into the oesophagus, causing an uncomfortable burning sensation in the chest, coughing at night, or the feeling of food creeping back up the throat.
Sleeping with an elevated head or upper body can help prevent this. When your head is raised higher than your stomach, gravity helps to keep stomach acid from coming up into your throat, allowing it to stay in the stomach where it belongs. Doctors recommend an incline of about 6 to 8 inches, which is enough to let gravity do its job without needing to sit straight up. Sleeping on your left side, in particular, is recommended as it makes refluxing more difficult and, if it does occur, the acid reflux is more likely to be gaseous and less damaging.
There are several ways to achieve this incline while sleeping. One option is to use pillows to raise your head and upper back. However, pillows can shift and compress, causing awkward angles in your neck and back, and potentially leading to more tossing and turning. Adjustable bed frames or mattress underlays, such as Reflux Guard, are designed to provide a more comfortable and stable incline. Another option is to use a science-backed sleep system, such as the MedCline Reflux Relief System, which raises your entire torso and oesophagus 15 to 20 degrees, helping to reduce painful nighttime GERD symptoms.
In addition to sleeping on an incline, there are other strategies to manage acid reflux and indigestion. It is recommended to avoid certain foods and beverages that can induce heartburn or reflux, such as chocolate, tomatoes, spicy food, vinegar, citrus, fatty foods, carbonated beverages, coffee, and mint. Alcohol consumption can also impact the processes for emptying the oesophagus and stomach, facilitating acid indigestion. Certain medications can increase the risk of reflux, so it is important to speak with your doctor about your current medications and any potential side effects. Losing weight may also help relieve acid reflux, as obesity is a risk factor for GERD.
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Improved sleep quality
Sleeping on an incline, or inclined bed therapy (IBT), is the practice of raising one's bed 4 to 8 inches at the head using blocks, wedges, or adjustable bed frames. This practice is observed to improve sleep quality and overall health in several ways.
Firstly, IBT helps to ensure proper airway flow. Raising the head while sleeping can prevent airway blockage, especially for those with obstructive sleep apnea (OSA), a disorder characterised by continuous interruptions in breathing due to obstructions in the throat. IBT can also help prevent orthostatic conditions, which involve significant changes in blood pressure and heart rate when transitioning from lying to standing.
Secondly, IBT can reduce intracranial pressure, allowing for better glymphatic drainage. Cerebrospinal fluid (CSF) is a fluid in the brain that acts as a cleaner, removing waste products and other harmful substances accumulated throughout the day. Sleeping on a flat surface can cause CSF to stagnate, leading to increased intracranial pressure and sinus, ear, eye, or face pain, and even triggering migraines. IBT, even a slight elevation of 5%, allows CSF to flow freely and cleanse the brain, reducing the risk of these issues.
Thirdly, IBT improves circulation and oxygen saturation in the body. By raising the head or upper back, gravity facilitates the flow of lymphatic fluid, which carries white blood cells and helps rid the body of unwanted materials and toxins. This improved circulation results in better perfusion, with more oxygen and nutrients being transported to the body's cells, aiding in quicker healing of organs and muscles.
Finally, IBT can provide relief from common ailments, including acid reflux, heartburn, headaches, snoring, and peripheral edema. It can also help prevent ventilator-associated pneumonia and reduce the risk of glaucoma by decreasing pressure inside the eye.
Overall, sleeping on an incline has numerous potential benefits that can improve sleep quality and overall health. However, it is important to consult a doctor before trying inclined sleep, especially for those with underlying health conditions or a high risk of blood clots.
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Frequently asked questions
Sleeping on an incline means sleeping with your upper body raised higher than the normal, flat lying position. This can be achieved by tilting the entire bed frame or by creating an incline on the head side of the mattress.
Sleeping on an incline can help with a variety of health conditions, including:
- Obstructive sleep apnea
- Congestive heart failure
- Orthostatic conditions
- Headaches
- Facial swelling
- Pulmonary edema
- Poor circulation
- Snoring
- Acid reflux
- Multiple sclerosis
- Spinal injuries
The incline level depends on the individual and the condition being treated. Research has shown that a 7.5-degree incline reduced the severity of obstructive sleep apnea by 31.8% on average, while a 20-degree incline stopped snoring in 67% of people. For Inclined Bed Therapy (IBT), it is recommended to raise the head of the bed by 4 to 8 inches.
Sleeping on an incline is generally not recommended for infants as it increases the risk of airway compression and suffocation. Individuals with underlying health conditions should consult a doctor before trying inclined sleep.
