Doctor Sam A. Kashani, a sleep medicine specialist and advisory board member of Project Sleep (USA), stated that a common mistake when elevating the head is piling multiple pillows instead of creating an incline for the entire upper body.

"It's not the elevation itself that's harmful, but elevating incorrectly," he said.

According to Doctor Likhita Shaik, a sleep medicine and neurology specialist at the University of Iowa Medical Center (USA), too many pillows can push the head too high, causing the neck to bend. This can result in neck and shoulder pain, muscle strain, morning headaches, joint stiffness, numbness or tingling, sleep disruption, and aggravated respiratory issues.

Experts warn that neck muscle tension can also narrow the airway, while an improper posture strains the spine and lumbar region.

However, properly elevating the upper body can be beneficial for some individuals. Shaik noted that the clearest benefit is for those with gastroesophageal reflux disease (GERD). This position can also help people with nasal congestion, allergic rhinitis, or post-nasal drip.

Doctor Phyllis Zee, Head of Sleep Medicine at Northwestern Medicine, stated that elevating the upper body can also reduce snoring and improve breathing, especially in individuals with sleep apnea, asthma, or certain heart conditions like heart failure.

However, Kashani cautioned that reduced snoring might create a false sense of improvement, while sleep apnea persists and oxygen levels can still drop. Therefore, changing sleeping posture cannot replace treatments such as CPAP machines.

Illustration: AI

How to elevate correctly?

Instead of piling many pillows under the head, Shaik advises elevating the entire upper body. For those with GERD, she suggests an elevation of about 15-20 cm or using a wedge pillow, while keeping the neck in a neutral position.

Doctor Gregory Breen, a pulmonology and sleep medicine specialist at Inspira Health, advises against tilting the head forward with the chin pointing to the chest or tilting it too far back. There should also be no gap between the upper back, shoulders, and head that would leave the neck unsupported.

According to Zee, a 10-30 degree incline is commonly used, with 20-25 degrees being a good starting point. Besides wedge pillows, Kashani mentioned that elevating the head of the bed or using an adjustable bed are options.

Shaik does not recommend elevating the head solely for better sleep if there is no medical reason. If this position causes neck or back pain, headaches, numbness, difficulty breathing, or significant discomfort, it should be reconsidered.

Notably, new or worsening difficulty breathing could signal heart or lung conditions that require a doctor's examination.

"Elevating the head only helps alleviate symptoms; it's a supportive therapy, not a solution for these conditions," Zee said.

Nhat Minh (Source: Huffpost)