The right position to elevate your head while sleeping
Dr Chandril Chugh, senior neurologist and director of Dr Good Deed Clinic (India), said that when the head is elevated while sleeping, gravity helps reduce pressure in the blood vessels in the head and neck area. However, if the angle is too steep, it can restrict blood flow, causing discomfort or stiffness.
“So, you need to be aware that when the head is raised at a proper angle, usually between 15-30 degrees, it can help maintain a neutral spine,” says Dr. Chandril Chugh, noting that this position is particularly beneficial for certain medical conditions, such as acid reflux or respiratory problems.
When should you elevate your head while sleeping?
Sharing the same view, Dr. Palleti Siva Karthik Reddy, a general practitioner at Koshys Multispeciality Hospital (Bengaluru, India) pointed out cases where the head should be raised while sleeping, including:
People with acid reflux: When you elevate your head, gravity helps prevent stomach acid from flowing back up into your esophagus. This can reduce symptoms of heartburn and indigestion while you sleep.
Snoring: Elevating the head helps maintain clear airways, reduces airway obstruction and reduces snoring.
People with sinusitis and colds: When the head is raised, mucus in the nose and sinuses can drain more easily, reducing nasal congestion and difficulty breathing while sleeping.
People with edema: For people with edema (swelling due to fluid accumulation), elevating the head helps reduce fluid accumulation in the face and neck area, thereby reducing swelling.
People with blood circulation problems: Elevating the head while sleeping helps prevent blood from pooling in the lower body, especially for people with blood pressure or blood circulation problems, reducing pressure on the heart and circulatory system.
People with neck and shoulder pain: Sometimes elevating the head helps improve sleeping posture and reduces tension and muscle fatigue in the neck and shoulder area, helping to prevent pain when waking up.
However, doctors emphasize that not everyone should sleep with their head elevated. People with cervical spine problems or cervical spondylosis need to consider carefully with a doctor's advice to avoid aggravating their condition.
