Battling fatigue after a bad night of sleep while trying to be cheerful and productive the next day is the worst. Yet many of us have trouble sleeping including undiagnosed sleep disorders, and missing quality sleep leads to a myriad of health issues, not just tiredness. Discover a simple yet highly effective technique to enhance your wellbeing: the benefits of inclined sleeping.
In this article, we’ll delve into the science of an inclined sleep position and its potential to enhance sleep quality and improve overall health.
The Struggle to Sleep Better
For many, getting a good night’s sleep is a distant memory. The tossing and turning, the constant struggle to fall asleep, and the frequent awakenings during the night can leave anyone feeling drained and frustrated.
Sleep is a biological necessity, and insufficient sleep and untreated sleep disorders are detrimental for health, well-being, and public safety.
– Journal of Clinical Sleep Medicine, Vol. 17, Issue 10
Having trouble sleeping or suffering from a sleep disorder not only affects your energy levels, but it also has a profound impact on your overall health and wellbeing.
It’s entirely possible to wake up refreshed every day, ready to face life with vigor and vitality. Achieving that kind of rejuvenating sleep is not just a dream. It can become a reality, especially when you discover the benefits of inclined sleeping.
Nature as Medicine for Better Sleep
Traditional solutions for sleep disorders and general sleep troubles often involve medication. Over-the-counter remedies and prescription medications can be effective in certain cases, but not without their downsides. Many cause unwanted side effects, including dependency issues, and may not provide a long-term solution to sleep problems.
If you’re suffering from chronic insomnia, you might want to improve your sleep hygiene in a natural and holistic way. When you elevate your head above your feet with your body on a slight incline, you can experience numerous benefits of inclined sleeping for better quality rest, along with other health benefits.
The Science Behind Inclined Sleeping
Inclined sleeping, sometimes referred to as “sleeping with your head elevated” or “head-over-bed-elevation” (HOBE in some scientific literature) involves sleeping on a bed with the body angled slightly with your head higher than your feet. This position may seem unconventional, but it has a solid scientific foundation for its efficacy and expert endorsements.
Sleep psychologist Dr. Günther Amann-Jennson observed that natural wildlife and domesticated livestock often choose to lay down with their heads uphill. This inspired his development of the Gravity-Inclined® Bed. Dave Asprey, the founder of Bulletproof and “Father of Biohacking” included the subject of sleeping inclined as a recommended biohack in his book, “Gamechangers: What Leaders, Innovators and Mavericks Do to Win at Life.” Dr. Joseph Mercola, an osteopathic physician with his own line of natural supplements who is also famous for the natural health website Mercola.com, not only sleeps inclined himself in a SAMINA gravity inclined bed but he believes that:
Raising the head of your bed 6 inches so that you’re sleeping on a 5-degree incline may improve your blood circulation, metabolism, respiratory, neurological and immune function. – Dr. Mercola
Let’s explore the reasons why these experts advocate the benefits of sleeping inclined.
How Sleeping Inclined Promotes Better Sleep
First, inclined sleeping helps to alleviate sleep troubles for some people. Elevating the upper body keeps the airways open, reducing the chances of airway collapse and allowing for more restful sleep with fewer interruptions.
Second, inclined sleeping is more commonly used by people with acid reflux or heartburn. Keeping the head and upper body elevated prevents stomach acid from creeping upward into the esophagus, so it remains in the stomach where it belongs. Studies have shown that elevating the head while sleeping reduces symptoms without medication.
Third, sleeping with an elevated head can improve symptoms of sleep disorders like obstructive sleep apnea (OSA) which, often undiagnosed, is characterized by breathing interruptions and difficulty sleeping.
People afflicted with sleep disorders often find it challenging to go back to sleep, let alone get quality rest and recovery. Sleeping on a slant keeps airways more open than sleeping flat and has been shown to improve sleep quality and reduce the severity of symptoms from sleep apnea. Some research indicates that sleeping inclined can also increase lung function and oxygen saturation.
Improve Sleep Quality to Enhance Your Health
In addition to addressing specific disorders, the benefits of sleeping inclined are many and contribute to better sleep and greater health. Here are some key advantages:
- Better Breathing: Inclined sleeping reduces sinus pressure so you can breathe easier during the night. This is great for those who suffer from allergies or sinus congestion, and helps prevent mucus from accumulating in the airways.
- Enhanced Circulation: Sleeping in an inclined position promotes better breathing, which places less stress on the heart and vascular system, enhancing blood circulation while sleeping.
- Snooze More, Snore Less: Snoring can be a nuisance for both you and your sleep partner. Sleeping inclined can help. Less snoring allows everyone in the household to enjoy a more peaceful night’s sleep.
- Reduce Desire to Medicate: As the quality and amount of sleep improve with inclined sleeping, you may find that you need less sleep medication or none at all. This not only saves you money but spares you from potential harmful side effects.
- Reduce Intercranial Pressure: Less pressure in the head is particularly good news for people afflicted with sinus congestion, glaucoma, or migraines. Having clearer sinuses means easier breathing and that’s reason enough to sleep on a slant. Additionally, various studies show that elevating the head a few degrees can lessen interocular pressure in glaucoma Generally, sleep is a reliable antidote for migraine sufferers but, it can also be elusive. Adjusting the sleeping position from flat to inclined, thereby reducing intracranial pressure, has reportedly been helpful.
Making the Transition to Inclined Sleeping
Here are some ways to get enough good sleep if you’re interested in sleeping inclined and reaping its many benefits:
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Choose the Right Sleep Equipment
Invest in a mattress and pillows that are suited for inclined sleeping. The pillow you use when sleeping flat may not be suitable for sleeping at an angle. Use a bed frame that can tilt without fear of the mattress sliding off.
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Gradual Adjustment
If you’re not used to sleeping inclined, it’s a good idea to gradually transition. Start with a slight incline and increase it after a week or two until you become accustomed to the position.
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Full Body Incline
We were designed to lie down when we sleep and not sleep in a seated position. For this reason, we recommend tilting the whole bed at a slight angle and not just the upper half of the body which can cause pressure to build in the hips creating an uncomfortable sleep position, too.
Conclusion
In conclusion, the benefits of sleeping inclined include potentially providing relief for those with sleep disorders like sleep apnea and other conditions like glaucoma, migraine headaches, and acid reflux. It has also been effective to improve circulation and reduce snoring, both of which contribute to better sleep, and you’ll also get better brain detoxification. The technique of sleeping on an incline can be a simple and effective alternative to pharmaceutical interventions for improving sleep and living a healthier life.
It’s time to unlock the secret to a good night’s sleep with SAMINA. Medical professionals and wellness experts highly recommend the SAMINA sleep system, an organic mattress founded in sleep science, for promoting your overall sleep health.
This system features three layers of custom comfort and personalized spinal support to ensure a truly restful sleep, as well as bed frames for inclined sleeping. Furthermore, SAMINA provides various customization options, allowing you to create a sleep solution that is uniquely suited to your preferences. Visit our shop now and find your next favorite mattress or pillow!
Disclaimer: The advice shared in this article is intended exclusively for adults and is expressly not for infants. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not a substitute for professional medical advice, nor is it intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.