Yes, sleeping with your upper body inclined (usually between 10 to 30 degrees) can significantly reduce snoring.By utilizing gravity, this position prevents your tongue and throat tissues from falling back and narrowing your airway. It also encourages your nasal passages to drain more effectively, making breathing easier.How to Achieve an Inclined PositionBed wedges: Specially designed foam Wedge Pillows provide a gradual slope for your entire torso rather than just propping up your head.Adjustable beds: These allow you to seamlessly elevate the head of the mattress to your preferred angle.A Warning About Stacking PillowsAvoid stacking regular pillows to prop yourself up. Doing so can bend your neck awkwardly, pushing your chin toward your chest, which can actually restrict your airway and make snoring or breathing worse.When to See a DoctorWhile inclining helps mild or positional snoring, chronic and loud snoring can be a symptom of Obstructive Sleep Apnea (OSA). If your snoring is accompanied by daytime fatigue, waking up gasping, or pauses in breathing, it is important to consult a healthcare professional.

Who can benefit from sleeping on an inclined bed?
What is an inclined bed?
Benefits
Conditions it might help
Safety
Summary
Inclined bed therapy involves raising a person’s head above their feet when they are lying down. People use inclined bed therapy to ease certain health conditions. A person can use special beds, mattresses, bed risers, or pillows to sleep in an inclined position.

Inclined bed therapy aims to reduce the symptoms of certain conditions, such as acid reflux or sleep apnea. It may also help prevent some conditions, such as ventilator-associated pneumonia.

Keep reading to learn more about inclined beds, their benefits, and the conditions they can help improve.


What is an inclined bed?
Luis Alvarez/Getty Images
An inclined bed is a type of bed that allows a person to sleep at an elevated angle. It raises a person’s head above their feet when they are lying down.

A person can elevate their head while lying down using various techniques, such as:

bed risers, which attach to the legs at the top of the bed
beds that are higher at the top than the bottom
wedge-shaped pillows that lift the head, neck, and shoulders
an adjustable bed that a person can set to their preferred angle
a wedge that fits under a mattress, which allows the entire body to be at an incline
Learn how to choose an adjustable bed.


What are the benefits of sleeping on an incline?
Researchers have looked into the effects of inclined sleeping and found that it might benefit people with certain conditions, includingTrusted Source sleep apnea and acid reflux.

Research from 2021 looked into the effect that different sleep positions had on lung function and oxygen saturation in people with health issues preventing them from getting out of bed.

The researchers note that the participants who slept at 30⁠–45 degree angles had significantly improved lung function and oxygen saturation compared with those who slept on their side on a flat bed. However, further research is necessary to confirm these effects in people who do not have to remain in bed.

What conditions might it improve?
There are a variety of conditions that inclined sleeping may improve. These conditions include:

Sleep apnea and snoring
A 2017 studyTrusted Source looked at how head-of-bed elevation (HOBE) could affect people with mild to moderate obstructive sleep apnea (OSA). OSA is a condition that causes a person to stop breathing during sleep. It can result from blocked or narrowed airways.

The researchers noted that tilting people 7.5 degrees in bed reduced OSA severity by 31.8% on average. This incline level also helped reduce shallow breathing and improve sleep efficiency.

Research from 2020Trusted Source studied the effect of different bed inclines on people who snored regularly. The researchers tilted people’s upper half to angles of 10 or 20 degrees. They found that snoring stopped in 22% of people at 10 degrees and 67% of people at 20 degrees.

Acid reflux
A study from 2020Trusted Source found that people who had a HOBE of 20 centimeters had improved acid reflux symptoms compared with people who lay flat.

A 2021 reviewTrusted Source looked at studies on the effect of HOBE on gastroesophageal reflux disorder (GERD). These studies indicated that HOBE improved GERD symptoms. However, the authors note that as these studies were of low quality, further study is necessary to confirm these results.

Blood circulation
Research from 2015 studied the effect of trunk posture on a person’s blood flow. The researchers found that tilting a person’s upper trunk resulted in higher stroke volume and lower heart rate than just tilting the whole trunk. Stroke volume is the amount of blood that the heart pumps out with each beat.

The authors conclude that placing a person’s trunk at an angle of 30 degrees with their upper trunk at 60 degrees may help maintain circulatory volume.

However, this study only had male participants and a small sample size. More studies are necessary to confirm these results.

Information from the National Institute of Neurological Disorders and StrokeTrusted Source notes that tilted sleeping may benefit people who have high blood pressure when lying down.

Learn about how to improve circulation.

Glaucoma
In a 2018 studyTrusted Source, researchers raised the participants’ heads by 30 degrees using a wedge pillow. They found that people who used the wedge pillow at nighttime experienced reduced pressure inside the eye. A reduction in eye pressure may help reduce the chance of glaucoma progressing. Glaucoma is a condition that affects a person’s optic nerve.

Brain detoxification
Inclined bed therapy may help improve the symptoms of certain health conditions. If a person experiences fewer or milder symptoms, they may have better quality sleep.

During sleep, a person’s glymphatic system removes wasteTrusted Source from their central nervous system (CNS). The CNS comprises the brain and the spine.

If uncomfortable symptoms cause a person to wake during the night, this may interrupt the removal of CNS waste. Using inclined bed therapy may improve sleep, which can lead to more efficient waste removal.

Other breathing problems
Inclined bed therapy may be beneficial for people who use mechanical ventilation. Mechanical ventilation is a type of life support system. It takes over the process of breathing for a person who cannot breathe without assistance.

People who use mechanical ventilation may be at risk of developing ventilator-assisted pneumonia (VAP). Research from 2021Trusted Source found that elevating people on ventilators to 45 degrees helped reduce their chance of VAP.

Inclined bed therapy also helped reduce aspiration in people on ventilators. Aspiration is when a person accidentally inhales a substance, such as food or water, into their lungs.

HEALTHLINE NEWSLETTER
Reduce sleep apnea symptoms with our free tip sheet
We compiled a few lifestyle changes and home remedies that may help relieve sleep apnea and improve your sleep. Join our sleep well newsletter for your free tip sheet and expert guidance once a week.

Enter your email
Your privacy is important to us

Safety
Although inclined bed therapy may be beneficial for those with certain health conditions, a person should never use it for their infant. Research has shown that inclined sleep products increase the risk of suffocation. If an infant rolls onto their front on an inclined sleeper, they may be unable to roll back over.

Additionally, a person should not place wedge pillows in their infant’s crib. The Food and Drug Administration (FDA)Trusted Source states that an infant’s crib should not contain:

loose bedding
soft objects
toys
pillows
Learn more about safe sleep for babies.

Summary
Inclined bed therapy involves a person sleeping at an angle to help improve certain medical conditions. A person can change their sleeping angle using a range of devices, including tilted beds or wedge pillows.

Tilt for your bed for optimal sleep? Inclined bed therapy reduces snoring, GERD, sleep apnea
A Historical Insight
The concept of elevating the head of the bed isn’t a modern invention. In fact, it’s rooted in ancient practices, such as the design of Egyptian beds, where the head of the bed was raised. The reasoning behind this design was not only comfort but also health—something we are now rediscovering in today’s world of sleep science.

Breathing, Sleep, and Snoring
One of the most notable benefits of raising the head of your bed is improved breathing. Studies have shown that sleeping in an inclined position can reduce snoring and help those suffering from obstructive sleep apnea (OSA).

A study published in 2022 explored how sleeping at a 12° incline impacted sleep quality. The results were promising: there was a 7% reduction in snoring, a 4% decrease in nighttime awakenings, and a 5% increase in deep sleep. Participants also reported feeling better rested, which aligns with the objective data.

For people diagnosed with obstructive sleep apnea, elevating the head of the bed can also be beneficial. A study involving 52 subjects with OSA showed that raising the head to a 72° incline reduced the apnea hypopnea index (AHI) from 15.7 to 10.7 (a clinically significant reduction). This was accompanied by improved oxygen saturation and sleep efficiency.

Even a small change in position can make a notable difference for those who struggle with these conditions.

Improving Digestion and Reducing Acid Reflux
Elevating the head of your bed can also do wonders for digestion, especially in reducing acid reflux. When you sleep flat on your back, the contents of your stomach are more likely to travel back into the esophagus, causing discomfort and heartburn. By elevating the head of your bed, gravity helps keep stomach contents where they belong—down in the stomach.

The Mayo Clinic recommends elevating the bed by about 6-9 inches to alleviate heartburn symptoms, and studies support this approach. One study showed that head-of-bed elevation significantly reduced symptoms of gastroesophageal reflux disease (GERD), with participants reporting fewer reflux episodes and less discomfort.

Reducing Sinus Pressure and Congestion
For those who suffer from chronic sinusitis or general sinus pressure, elevating the head of the bed may help alleviate congestion. By tilting your head upwards, gravity facilitates better drainage of the sinuses, reducing the pressure that often leads to discomfort.

The American Academy of Otolaryngology suggests elevating the head of the bed to help manage symptoms of chronic sinusitis, providing another reason to tilt your bed for better sleep and health.

Eye Health and Glaucoma
Another surprising benefit of elevating the head of your bed is improved eye health. For those dealing with glaucoma, a condition characterized by high pressure within the eyes, head-of-bed elevation can be a game-changer. Studies have shown that sleeping with the head elevated at a 30° angle can significantly reduce intraocular pressure, which is crucial for individuals with glaucoma. In one study, the intraocular pressure dropped by 20% or more in 35% of patients when they slept with their head raised.

This elevation may help improve drainage of the eye and prevent the buildup of pressure, which can lead to vision issues. If you’re at risk of glaucoma, consider this adjustment to your sleep routine.

Improving Sleep Quality During Pregnancy
For pregnant women, sleeping in an elevated position can provide relief from obstructive sleep apnea (OSA) symptoms that often worsen during pregnancy. A study on postpartum women found that elevating the head of the bed from a flat position to a 45° incline resulted in a significant reduction in the number of apneas (pauses in breathing) during sleep. This simple adjustment also improved airway function, even while the women were awake.

What About Space Travel?
Interestingly, the concept of elevating the head of the bed takes on new relevance when we consider microgravity environments, such as space travel. Research published in 2024 explored the impact of microgravity on astronaut health, revealing that in the absence of gravity, bodily fluids move toward the head. This may have an opposite effect compared to sleeping in a gravity-influenced environment. While there’s still much to explore, these findings suggest that how we sleep on Earth can influence how the body adapts to different gravitational forces.

Risks and Considerations
While the benefits of head-of-bed elevation are numerous, it’s essential to approach this practice with awareness of potential risks. For example, pediatric sleep safety is a concern, as inclined sleepers for infants have been associated with fatalities. Always ensure that sleep positions for babies are flat and safe.

Additionally, some individuals may experience discomfort or difficulty adjusting to the new position, so it’s important to listen to your body and make gradual adjustments.



The Different Methods of Tilting Your Bed
Wedge Pillow :A wedge pillow is one of the most common and affordable methods for elevating your head while you sleep. It’s designed to gently raise your upper body, which can be beneficial for people with conditions like acid reflux, or those who just want a more comfortable sleep position. The advantage of a wedge pillow is its simplicity and low cost. However, it may not provide the same level of comfort or support as some of the other options listed below.
Adjustable Beds: Adjustable beds take things to the next level, offering full control over the incline of the bed. While they tend to be on the pricier side, these beds allow you to customize your position with the push of a button. Whether you need a slight incline or a steeper angle, adjustable beds offer a tailored sleep experience. Some models even allow for separate inclines for the head and foot of the bed, providing maximum versatility.
Mattress Tilter: A mattress tilter is another option that allows you to raise the head of your mattress without needing an entirely new bed frame. This device slides under your mattress and holds it at an incline, which can be a more affordable alternative to an adjustable bed. While it doesn’t offer the same level of fine-tuned adjustments, it’s still an excellent option for improving sleep quality.
Incline Bed: If you’re willing to invest a bit more, an incline bed, where the entire mattress is elevated, is another great solution. Some models are specifically designed to create a steady incline across the whole bed, ensuring consistent support and comfort throughout the night.
Bed Risers: Bed risers are another simple, cost-effective way to tilt your bed. These can be placed under the legs of the bed frame to raise the head of the bed to your desired height. While this is a less sophisticated option, it can still be effective for improving sleep posture. Bed risers are often adjustable and can be used in combination with other methods like wedge pillows for added comfort.
Variable Incline Options for Maximum Comfort
For those who want more precise control over their sleep position, adjustable beds offer a variable incline. Some models allow you to adjust the angle of the bed anywhere from 5° to 30°, depending on your needs. For instance, the “Zero G” position, often found in remote-controlled beds, is designed to take pressure off the back, promoting a restful night’s sleep. This option is especially beneficial for people with back pain or pressure-related issues.

The Eye-Tilt Therapy Comfort Lounger
One of the standout products featured in the MedCram video is the iTilt Incline Therapy Comfort Lounger. This adjustable bed frame allows you to tilt the entire bed for maximum comfort and is noted for its sturdiness. What sets this model apart is its ability to tilt the entire bed, unlike some models that only allow the top or bottom portion to incline. This is particularly beneficial for side or stomach sleepers who need more consistent support throughout the night. With the ability to adjust the incline at the push of a button, these beds offer ultimate flexibility.

Cost vs. Benefit: Is It Worth the Investment?
As with any major purchase, the question of cost often arises. While adjustable beds and specialized tilt systems can be expensive, they provide a level of comfort and support that can be invaluable for individuals with specific health needs. Investing in a bed that offers both adjustability and quality can make a huge difference in your overall sleep health. Even though the initial cost may be higher than traditional beds, the long-term benefits may be worth the price tag.

From improving breathing and reducing snoring to alleviating GERD symptoms and enhancing eye health, elevating the head of your bed offers a variety of health benefits. This intervention, supported by numerous studies, can be a simple yet effective way to improve both sleep quality and overall well-being. Whether you’re dealing with acid reflux, sinus pressure, or sleep apnea, a slight incline might be the solution you’ve been looking for. It’s a small change that can make a big difference.