How we position ourselves while we sleep can significantly affect our health and comfort. Many people naturally prefer to sleep with their heads elevated, understandably The science behind this position Reveals benefits and potential drawbacks.
“When the head is raised during sleep, gravity helps reduce the pressure on the blood vessels in the head and neck areas,” explains Dr Chandril Chugh, senior neurologist and director of Dr Good Deed Clinic. However, he warns that “if the angle is too steep, it can restrict blood flow, causing discomfort or stiffness.”
This position can be especially beneficial for those who struggle with acid reflux or breathing problems. “Gravity plays an important role here, as elevating the head prevents stomach acid from flowing back into the esophagus, reducing the risk of heartburn and discomfort during the night,” says Dr Palletti Shiva Karthik Reddy, Consultant Physician, Koshis Hospital. Published in Research American Journal of Gastroenterology This is supported, he says, by showing a significant reduction in acid reflux symptoms during sleep with head elevation.
But what about our spine? “When The head is slightly raised At the proper angle, usually between 15-30 degrees, this can help maintain a neutral spine,” says Dr. Chugh. However, both experts highlight that incorrect height can cause problems. Dr. Reddy warns that “holding the head too high or awkwardly “Sleeping at an angle can misalign the cervical spine, which can cause strain on the neck muscles and upper back.”
The effect on sleep quality varies among individuals. This position can be a game-changer for some, especially those with breathing difficulties. “By improving airflow, this position can prevent frequent awakenings and allow a person to achieve deeper sleep stages,” explains Dr. Reddy. However, Dr. Chugh adds, “If the height isn’t set properly, it can cause strain or discomfort, affecting how deeply you sleep.”
This position can be especially beneficial for those who struggle with acid reflux or breathing problems. (Source: Freepik)
Who should consider this sleeping position?
According to experts, sleeping with your head elevated is particularly beneficial:
- People with acid reflux or GERD
- Those with sleep apnea or heavy snoring
- People with sinus congestion
- People with certain heart conditions that cause fluid retention
Who should avoid it?
Dr. Chugh advises caution in “people with certain neck or back problems where a high position causes additional stress.” Dr Reddy adds, “People with hypotension may experience worsening symptoms due to this Decreased blood flow to the brain.”
Finding the right balance is important. “Using an adjustable bed or pillow that supports the natural curvature of the neck can help distribute weight evenly and prevent pressure points,” suggests Dr. Reddy. Both experts emphasize the importance of consulting healthcare providers to determine the most appropriate sleep position for specific health needs.
As with many aspects of health, what works for one person may not work for another. The key lies in finding the right angle and support that allows for restful, restful sleep while maintaining proper spinal alignment and addressing specific health concerns.
Disclaimer: This article is based on information from the public domain and/or experts we spoke to. Always consult your health practitioner before starting any routine.
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