Sleeping on an incline or with part of your body elevated can be beneficial for some people and may help relieve symptoms of certain health conditions. You can use pillows or an adjustable bed to raise your head, upper back, or legs.
Before making any changes in your sleep position, it’s important to consult a healthcare provider to see whether raising part of your bed while you sleep could help relieve your symptoms and whether it is safe for you. If you try it, you can evaluate whether it’s making you feel better.
What Is Sleeping in an Elevated Position or Inclined?
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. You might consider sleeping on an incline for comfort or health reasons.
Sleeping on an incline uses physical positioning to prevent symptoms that are caused by pressure from fluid buildup or muscles and other tissue.
Raising your head or upper back may help prevent fluid or pressure from building up in your upper body. Raising your lower body can help prevent fluid from accumulating in your legs.
How to Sleep on an Incline
If you’re going to sleep on an incline, there are a few ways you can do it. The main goal is to use support to raise the targeted area, such as your upper body or legs.
How to sleep on an incline:
- Use multiple pillows
- Use one firm or large pillow
- Use a wedge
- Use an adjustable bed or mattress tilter
- Use bed risers under the legs of the bed to elevate it
If you’re considering investing in a bed—or even a wedge—it may be helpful to test how you respond to sleeping on an incline by using several pillows or a firm pillow before you make that investment.
Sleeping on an Incline With a Bed Partner
Sleeping on an incline may impact the person you sleep with, especially if you use a whole-bed wedge or an adjustable bed that does not have separately adjustable sides. Consider getting a bed with adjustable sides or a wedge that fits just one side of the bed so it doesn’t affect the person you sleep with.
10 Health Conditions That May Benefit From Sleeping on an Incline
Certain health conditions can be worsened when you lie flat, especially for a long period of time, such as all night long. Symptoms may improve by sleeping on an incline, and the condition itself may improve.
Conditions that may be affected by include:
- Obstructive sleep apnea (OSA): This condition causes interruptions in breathing due to airway blockage in your upper airway. This can occur when the muscles relax during sleep. Typically, OSA causes symptoms such as snoring and daytime fatigue. Having your head raised during sleep may help prevent the blockage.
- Congestive heart failure (CHF): This type of heart disease can cause fatigue and shortness of breath, sometimes producing edema (fluid) in the lungs. CHF is treated with medication, but you may also find relief by sleeping with your upper body raised.
- Orthostatic conditions: Orthostatic means a significant change in blood pressure and heart rate when transitioning from a lying to a standing position. Sleeping with your head raised may help prevent sudden and extreme changes when you get up after lying down all night.
- Heartburn: This symptom is often caused by a backup of acidic fluid from the stomach into the esophagus. It can cause discomfort, nausea, vomiting, and pain. Raising your upper body during sleep may help prevent the acidic fluid from entering the esophagus and causing symptoms.
- Sinus congestion: Allergies can cause chronic sinus congestion, with symptoms of watery eyes, sneezing, sore throat, headaches, and sinus discomfort. Raising your upper body may help prevent excessive fluid from accumulating in your sinuses.
- Chronic obstructive pulmonary disease (COPD): This lung disease causes shortness of breath, especially with exertion. Often, inflammation and fluid buildup in the lungs worsen shortness of breath. Sleeping with your upper body raised may help reduce the accumulation of fluid and inflammation in the lungs.
- Pulmonary edema: Fluid accumulation in the lungs can result from infections, trauma, lung disease, or heart disease. Sleeping with your upper body elevated may help reduce fluid in your lungs, make it easier for you to breathe, and aid in your recovery.
- Headaches: Some headaches are termed positional headaches because they worsen or improve with different positions. Most headaches, including migraines, are not dangerous or harmful to your overall health. However, sometimes positional headaches are caused by serious health conditions, such as a tumor or a spinal fluid leak. Discuss your symptoms with a healthcare provider if your position triggers headaches or significantly affects the severity of your headaches.
- Peripheral edema: Leg swelling can cause discomfort, pain, and trouble walking. Raising the legs, particularly during sleep, may help alleviate swelling. However, it’s important to check with a healthcare provider before you try this, especially if you have congestive heart failure. Elevating the legs can worsen the condition.
- Back pain or neck pain: Your sleep position can impact your back pain or neck pain. worsening or alleviating it. It’s best to get advice from your healthcare provider or physical therapist. Find the position most comfortable for you.
Contraindications and Side Effects
If you have a heart condition, lung condition, or have had recent surgery, you may be instructed to sleep in certain positions—and that may include avoiding sleeping on an incline. Infants should only be placed to sleep on a flat, firm surface.
Be sure to check with your healthcare provider before making a major change to your sleep position, especially if you have underlying health conditions.
No Incline for Babies
The American Academy of Pediatrics guidelines recommend using a firm, flat (not angled or inclined) sleep surface for infants to prevent sleep-related deaths. Consult your child’s pediatrician before using any sleep device or placing the infant in any unusual sleep position.
Side Effects
Sleeping on an incline can cause side effects such as:
- Pressure sores from sleeping on a very firm surface
- Achy muscles from forced positions that aren’t natural for you
- Trouble getting out of bed
- Headaches, neck pain, or back pain
It’s helpful to reevaluate how you’ve been feeling and how much rest you’re getting after you make a change in your sleep position. You may need to make some adjustments to find your most comfortable position.
Summary
Sleeping on an incline may be right for some people, and can help relieve certain symptoms or health conditions, such as obstructive sleep apnea, chronic sinus congestion, gastric reflux, fluid buildup in the lungs, and headaches.
Ways to sleep on an incline include a wedge, pillows, or an adjustable bed. While sleeping on an incline may be helpful for some people, it’s not necessarily useful for everyone. It can even be harmful for some people. Infants should only sleep on a flat, firm surface.
Ensure you discuss your health conditions with your healthcare provider before making any changes to your sleeping position.
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Benefits of Sleeping on an Incline
Understanding Elevated Sleep Positions
Sleeping on an incline refers to the practice of raising specific parts of the body, such as the head, upper back, or legs, during sleep. This can be achieved using various methods, including pillows, adjustable beds, or wedges. Many individuals seek elevated positions for both comfort and specific health benefits.
Consultation is Key
Before altering your sleeping position, it’s essential to consult with a healthcare provider. They can guide you on whether an elevated position might alleviate your symptoms safely. Personal evaluation after trying this sleeping method is also advisable to determine its effectiveness for you.
Methods for Sleeping on an Incline
Here are several practical options to achieve an elevated sleeping position:
- Utilizing multiple pillows for support
- Employing a single, large, firm pillow
- Incorporating a wedge for gradual elevation
- Using adjustable beds or mattress tilter
- Adding bed risers to elevate the entire bed
Testing these options with household items can help decide what works best for you before making an investment.
Impact on Bed Partners
Raising the bed can affect a partner’s sleep, particularly if one side is elevated. Consider investing in adjustable beds with separate settings for each side or using wedges that only elevate your side to minimize disruption.
Health Conditions Benefiting from Inclined Sleeping
Sleeping on an incline can offer relief for various health issues. Here are ten conditions that may improve:
- Obstructive Sleep Apnea (OSA): An elevated position can help maintain airway patency, reducing breathing interruptions during sleep.
- Congestive Heart Failure (CHF): Keeping the upper body raised can alleviate shortness of breath and fluid buildup associated with CHF.
- Orthostatic Conditions: Elevating the head helps stabilize blood pressure when transitioning from a lying to a sitting position.
- Heartburn: Elevation helps prevent acid reflux by reducing stomach acid travel into the esophagus.
- Sinus Congestion: Keeping the upper body elevated may decrease fluid accumulation and relieve congestion.
- Chronic Obstructive Pulmonary Disease (COPD): Reducing fluid buildup in the lungs can improve breathing difficulties associated with COPD.
- Pulmonary Edema: Elevating the upper body can aid in breathing and recovery by minimizing fluid in the lungs.
- Headaches: Some headaches may improve with an inclined sleeping position, especially those exacerbated by certain postures.
- Peripheral Edema: Elevating the legs during sleep may assist in alleviating swelling, although medical advice should be sought first.
- Back and Neck Pain: Adjusting sleep positions can influence spinal alignment, impacting pain levels.
Considerations and Side Effects
While inclined sleeping can provide benefits, it may not be suitable for everyone. Individuals with specific medical conditions, recent surgeries, or infants should be cautious. Consult with a healthcare professional to determine the best sleeping arrangement for your health.
Those who sleep inclined may also experience side effects, including:
- Pressure sores from firm surfaces
- Muscle aches from unnatural positions
- Difficulties in getting out of bed
- Potential headaches or neck and back pain
Conclusion
Altering your sleep position to an incline can help alleviate symptoms related to various health conditions, from sleep apnea to chronic pain. However, it is essential to consult with a medical professional before making significant changes. Remember that the sleeping environment should be safe, especially for infants, who should always be placed on a firm, flat surface.
