Sleeping High: The Benefits of Elevation You Didn’t Know About

When it comes to enhancing your sleep quality, a small change can make a world of difference. Sleeping elevated, where your upper body or legs are slightly raised, offers a surprising range of health benefits, extending well beyond just managing acid reflux. From improving circulation and easing back pain to aiding recovery and even helping with breathing problems like sleep apnoea, the advantages of sleeping on an incline are substantial. 

This blog delves into the science and benefits of sleep elevation and offers practical guidance on how to incorporate it into your nightly routine. And if you're looking for tools to make the shift comfortable, Putnams’ innovative wedges and supports are here to help. 

Why Sleeping Elevated Helps More Than Just Reflux

Although it’s widely known that elevation can help those dealing with acid reflux, you might not realise just how versatile this sleeping position is.

Here’s why sleeping elevated puts gravity on your side.

Acid Reflux and GERD (Gastroesophageal reflux disease) Relief

Acid reflux occurs when stomach acid travels back into your oesophagus, often causing discomfort and disrupted sleep. Sleeping on an incline prevents this by using gravity to keep acid down. According to studies, elevation of at least 6 to 8 inches can significantly reduce nighttime reflux symptoms.

See also - Soothe Heartburn and Acid Reflux: 10 Natural Remedies to Try Today

Better Breathing for Snoring and Sleep Apnoea

When your upper body is raised, your airways are less likely to collapse, a common issue in both snoring and obstructive sleep apnoea. Research shows that a slightly elevated sleeping position can improve airflow, reducing snoring and ensuring more restful sleep for both you and your partner.

See also - The Expert's Handbook to Understanding and Managing Sleep Apnoea

Reduced Sinus Congestion

If you’ve struggled with a stuffy nose or sinus pressure at night, sleeping elevated can help by promoting sinus drainage. This prevents congestion from worsening, leaving you waking up more refreshed and less puffy-eyed.

See also - Relieving Congestion and Sinus Issues with Bedding

Enhanced Circulation

Elevation isn’t just for the upper body; raising your legs slightly can support better circulation by helping reduce swelling (known as oedema). This trick is especially beneficial for individuals with poor circulation, varicose veins, or those who spend prolonged hours on their feet.

See also - Encouraging Healthy Blood Circulation with the Right Bedding

Relief for Back Pain and Injury Recovery

Gravity often worsens pressure on your back and spine when lying flat. An inclined position helps distribute weight more evenly, easing strain on key pressure points. For back pain and injury recovery, this can improve healing by promoting blood flow to affected areas.

See also - Relieving Back Disc Pains while Sitting and Sleeping

Glaucoma and Eye Pressure

Though less commonly discussed, research suggests that sleeping with your head elevated may reduce eye pressure for conditions like glaucoma, potentially slowing disease progression.

The Science of Gravity and Your Body in Bed

Understanding how sleep elevation works requires a quick look at the science behind it. Your body uses gravity to regulate blood flow, sinuses, and digestion. When lying flat, gravity’s effects are neutralised, causing issues such as reflux, fluid build-up, and airway obstruction.

Rapid Eye Movement (REM) sleep is conditioned by gravity; in space, astronauts have a shorter sleep duration and this is even more striking when a test subject is immersed in water for a week. In conclusion, sleep is partly due to gravity, which acts on our body and brain during the wake period. - Alaine A Gonfalone (Science Direct)

By sleeping with your head or legs elevated, you engage gravity’s natural ability to assist with body functions:

• Blood Flow Optimisation: Incline sleeping enhances circulation from lower limbs to the heart, reducing swelling or discomfort caused by blood pooling in the legs.
• Airway Openness: Gravity keeps airways unobstructed, lowering the risk of snoring or sleep apnoea blockage.
• Fluid Drainage: From sinus pressure to swollen legs, gravity supports the downward flow of fluids, reducing congestion and discomfort.

Common Problems Elevation Can Improve

Integrating elevation into your nightly routine can address a range of common health concerns:

1. Acid Reflux and GERD (Gastroesophageal reflux disease)

Elevating the upper body helps prevent stomach acid from travelling upward during the night, reducing symptoms such as heartburn and regurgitation.

2. Snoring and Sleep Apnoea

Elevation prevents the tongue and soft tissues in the throat from collapsing into the airway, helping you breathe more freely.

3. Sinus Issues

Instead of lying flat and letting fluid accumulate, elevation promotes healthy sinus drainage, preventing congestion or post-nasal drip.

4. Circulation Problems and Leg Swelling

Elevating the legs above heart level improves blood return and can alleviate the discomfort of swollen feet or ankles, especially after long days on your feet.

5. Back Pain and Spinal Support

For those with back pain or recovering from injury, slightly inclining the upper body reduces pressure points and helps maintain a natural curve in the spine.

6. Pregnancy Discomfort

For expectant mothers, elevation can provide relief from heartburn and ease pressure on the lower back and hips. Sleeping on an incline is also helpful for improving circulation, keeping swelling down during pregnancy.

See also  - Unlock Better Sleep: The Ultimate Guide to Bed Wedges for Acid Reflux, Snoring and More

How to Choose the Right Type of Bed Wedge

With so many options available, how do you select the right elevation tool? Here are some key tips:

Upper Body Wedges

To target acid reflux, snoring, or back pain, an incline wedge pillow with a height of 6-12 inches is ideal. Look for ergonomic designs with gentle slopes that support your back and shoulders comfortably.

Leg Wedges

If you struggle with circulation issues or swelling, leg wedges are your go-to. Putnams offers wedges with a contour to cradle your legs while keeping them elevated, ensuring maximum comfort.

Multi-Functional Wedges

For the best of both worlds, consider adjustable designs that allow you to use a wedge under your head, back, or legs interchangeably, depending on your specific needs.

Size Considerations

If you share a bed, choose wedges that fit your side only, or consider an adjustable bed system for independent control of incline settings.

Don't forget we're only ever a phone call away, if you need some help or guidance, we are here to help! 

Products to Support Elevated Sleeping

At Putnams, we specialise in products tailored to your comfort and health. Here’s how our range supports elevated sleeping:

• Putnams Bed Wedge

Perfectly angled to reduce acid reflux symptoms, open your airways, and promote better breathing during the night. It’s lightweight, portable, and made from premium materials, ensuring lasting support.

Memory Foam Bed Wedge - Acid Reflux - Excellent product. Very comfortable. Raises the upper body without you even realising it's there. Has helped control my reflux as expected. - Susan P

• Putnams Leg Rest

Designed with circulation in mind, this wedge elevates your legs to help reduce swelling, alleviate pain, and improve recovery post-injury.

Leg Rest - Leg Raiser - Good firm support and washable cover a bonus. Has helped with leg swelling and pain. Solid so doesn't slip off bed, nice soft contours so no pinch points behind knees. Would recommend. - Wendy C

• Putnams Acid Reflux Full Mattress Wedge Support

Offering support for reclined positions, this is the ideal solution for those who desire  comfort throughout the night and help tackling acid reflux.

Acid Reflux Full Mattress Bed Wedge Tilter - We have had our wedge for nearly three weeks now and from the first night my husband and I have had no reflux at all. Any reflux symptoms we had have all but disappeared at night and during the day. Would highly recommend. - Paul M

By incorporating these tools, you can effortlessly transition to an elevated sleeping position that enhances your health without compromising style or usability.

Practical Tips for Sleeping Elevated

To maximise comfort and results, follow these helpful tips:

1. Start Low

Begin with a slight incline (around 10-20 degrees) before progressing to a higher elevation to allow your body to adjust.

2. Opt for Quality Materials

 Choose foam wedges designed for longevity and support, like those from Putnams, made from high-quality materials that retain their shape.

3. Position Correctly

Align your head and shoulders with the slope of the wedge to evenly distribute weight and avoid neck strain.

4. Secure Your Tools

If using loose pillows, ensure they stay in place with a non-slip cover or opt for a dedicated wedge to prevent sliding during the night.

5. Test Elevation

Try out different inclines or positions (legs up, full-body tilt) to find what works best for your specific condition.

6. Commit to a Routine

Sleeping elevated may take a few nights to adjust to fully, and staying consistent to enjoy long-term benefits.

Elevate Your Sleep and Your Health

From reducing acid reflux to promoting better circulation and relieving back pain, the benefits of sleeping on an incline are undeniable. With Putnams’ expertly crafted bed wedges and supports, you can achieve an elevated sleeping position seamlessly and enjoy improved health and comfort night after night.

Whether you’re combating a specific issue or simply looking to upgrade your sleep quality, sleeping elevated is worth exploring. Why not take the first step today with our range of ergonomic solutions tailored for all your needs?

Sweet dreams and remember 'the only way is up'!