This article was previously published on February 15, 2018 and has been updated with new information.
Usually, the simplest strategies bring big profits. Sun exposure and proper grounding – walking barefoot on the ground, whether it’s sand, grass or rocks – are two examples. Side sleeping is another matter. While sleeping on a horizontal surface is a well-established standard, few people may have heard that raising the head of your bed 6 to 8 inches allows you to sleep on an incline at different levels. Different degrees can provide a number of benefits, including:first
- Improve blood circulation2
- Improves glymphatic drainage from the brain3
- Improves immune system function
- Improve respiratory function4
- Reduces symptoms associated with diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea,5 acid reflux,6 edema,7 varicose veins and more
History of tilt bed therapy
Incline bed therapy was developed two decades ago by Andrew K. Fletcher,8 a British mechanical engineer who is said to have “an interest in how things work.” He came up with the theory by accident while studying the circulatory system of plants. In trees, gravity pulls the denser sap down from the top, then forces the thinner sap at the bottom to rise upwards.
In other words, the interplay between gravity and the changing density of the liquid causes the sap, which supplies nutrients inside the tree, to cycle up and down in a perpetual loop.
He wondered if the same mechanism applied to the human body, and further testing and research convinced him it was. In the video above,9 Fletcher performed a simple demonstration in the kitchen to show how circulation is created due to a change in density in a liquid.
Suitable tilt position
The same experiment was used to determine the ideal inclination, which he concluded was about 6 inches, or 5 degrees. In one experiment, varicose veins disappeared after four weeks of sleeping in a 6-inch reclining chair, which he took as a sign that a “positive change in circulation” had been achieved.
Interestingly, archaeological evidence shows that some Egyptians slept on inclined beds,ten and a Boston Museum curator confirmed that the incline on one of these historic beds was in fact 6 inches.
Now, it’s important to note that sleeping on your side is not the same as sleeping in an adjustable bed that allows you to raise your head while the bottom remains horizontal. Fletcher emphasizes the importance of lying flat on your side. You don’t want to sleep in a sitting position with only your torso raised.
In fact, sleeping on your back while sleeping in a neutral position can help avoid shoulder and hip problems, according to Dr. Peter Martone, a physiologist and chiropractor in Boston who explains the importance of the appropriate cervical position during sleep in a previous interview.11
Body alignment is important because you want blood to flow freely throughout your body and avoid stressing your hips. On his website, InclineBedTherapy.com, Fletcher lists several methods for creating a tilting bed.twelfth For example, you can build your own wooden bed frame, or use a full-length foam footrest or stand.
Inclined bed therapy for diabetes
As you can see in the list above, people who have tried tilt bed therapy have reported improvements in a wide range of health problems. When you consider the importance of blood circulation to the body’s healing and regeneration, this is not entirely surprising. In a Micronesian study,13 Tilt bed therapy has been evaluated to see if it could benefit people with diabetes. In conclusion, the researchers stated that:
“[S]Lying on a side bed seems to help lower blood sugar more effectively in people who are already trying to control their blood sugar. Incline bed therapy may not be effective alone… [T]o success… recommends that people with diabetes combine sleeping on a side bed with medication, taking some alternative measures, and making lifestyle changes by eating right and getting enough exercise…
Interestingly, all the participants listed other problems including: back pain, edema, difficulty sleeping, frequent nighttime urination, snoring, morning light-headedness, and pain in the joints. All participants claimed to have noticed improvements in all of these issues. “
Acid reflux? Consider elevating the head of your bed
Acid reflux is another extremely common health problem that can be improved through tilt bed therapy. Another term used for this condition is gastroesophageal reflux disease (GERD). Two of the most common causes of acid reflux are not enough acid in the stomach and/or a herniated disc – a condition in which part of your stomach passes through the opening in your diaphragm, which can cause complications in the esophagus.
It can also lead to GERD, a condition in which acid exits your stomach, where it’s supposed to be. There is a valve between your stomach and small intestine called the pyloric valve. When acid in your stomach backs up through that valve, it causes symptoms very similar to acid reflux, one of the main symptoms being heartburn. Heartburn is a burning sensation from the stomach to the chest and throat.
It happens when food and stomach juices back up into your esophagus, which is the tube that runs from your throat to your stomach. It is often most uncomfortable at night and tends to occur in connection with certain activities, such as eating a heavy meal, bending over or lifting a heavy object, and lying down, especially when lying on your back. Although tilt bed therapy will not cure acid reflux, it can reduce pain associated with lying down.
Success Story
On her website, Fletcher has a list of dozens of testimonials from people who have successfully tried side sleeping for all sorts of issues, from digestion to mobility, fatigue to burn recovery. According to Fletcher, the results also seem to suggest that side sleeping enhances metabolism and immune function, which may help explain some of these success stories.
Potential benefits for the brain
According to Sydney anthropologist Ross Singer,14 Side sleeping may also benefit other brain conditions, including ADHD and Alzheimer’s. Indeed, although not mentioned it is possible that by varying the intracranial pressure you allow to improve glymphatic drainage. It has long been believed that the brain cannot clean itself, as the lymphatic system does not include the brain.
More recent studies have proven this to be incorrect, showing that the brain actually has its own lymphatic system that enters your brain by piggybacking on blood vessels. Beta amyloid deposits and other toxins are cleared from your brain nightly during deep sleep. This waste removal system is now known as the glymphatic system.
By pumping cerebrospinal fluid through the tissues of the brain, the glymphatic system pushes waste from the brain back into the circulatory system and to the liver for elimination. Anything that interferes with the efficient function of the glymphatic system promotes Alzheimer’s disease, by allowing waste to build up in your brain, and there’s reason that improving this brain detoxification function will help prevent Alzheimer’s disease and other neurological disorders.
Ready to try sleeping on an incline?
In addition to sleeping on my back with a pillow to support my neck (instead of my entire head), as recommended by Martone, I also change my bed frame to one that allows me to raise the head of the bed to achieve a 5 angle. degree. lean. Although I have no health problems, I find it helps to improve my sleep.
As a beginner, you may want to make it easier by raising the headboard just 3 inches. Once you get used to that, raising it to the recommended 6 inches. Going up to 8 inches, which is the maximum recommended height, can be a bit tricky, as you’ll start to slide a bit. Also, be aware that in some cases, you may experience muscle pain and/or neck stiffness for the first week or two until your body has adapted to the new position.
Fletcher also recommends drinking more water than usual, as high altitude reduces water retention and increases urination. This also means that the body’s process of eliminating waste will be enhanced, so more water is needed to help flush out toxins. Overall, I believe that tilt-bed therapy can offer comprehensive benefits to your health and is well worth a try.
