The practice of inclining a bed involves raising the entire head of the bed frame. This technique, sometimes referred to as Inclined Bed Therapy (IBT), is distinct from simply using a stack of pillows, which only raises the head and neck. Elevating the entire body uses gravity to manage specific health concerns that are often aggravated by lying flat. The goal is to create a gentle slope that improves nighttime symptoms without compromising overall sleep quality.
Determining the Necessary Height
The effectiveness of an inclined bed setup relies on achieving a specific angle to utilize gravity. Medical guidance frequently suggests elevating the head of the bed by six to nine inches. This height range is often cited in studies related to gastroesophageal reflux disease (GERD) and certain forms of mild sleep apnea.
This six-to-nine-inch elevation typically corresponds to an incline of approximately five to ten degrees. Raising the bed by this amount ensures that stomach contents are less likely to flow back into the esophagus during the night, providing relief from heartburn and regurgitation. If the incline is significantly less than six inches, the effect of gravity may not be enough to counter the symptoms effectively. Conversely, an incline that is too steep can cause the sleeper to slide down or place uncomfortable stress on the lower back, disrupting rest.
Step-by-Step Guide to Inclining Your Bed
Before beginning the process, check the structural integrity of your bed frame, ensuring it is capable of safely supporting the weight of the mattress, box spring, and occupants on only two legs. Begin by measuring the exact height you intend to achieve, aiming for the recommended six to nine inches of elevation. You will need to acquire solid, non-slip supports, such as specialized plastic, metal, or dense wooden bed risers.
Position the bed away from the wall to allow full access to the legs at the head of the frame. Carefully lift the bed frame at the head end, and place the chosen risers securely under the two legs or posts. If the bed has a central support beam that also rests on the floor, that support must also be raised to match the height of the main leg risers, ensuring the frame remains level across the width of the bed.
Use identical supports under both head-end legs to maintain even weight distribution and prevent lateral shifting of the frame. After installation, use a tape measure to verify that the final elevation is consistent with your target measurement. Avoid using unstable items like stacks of books or bricks, as they present a higher risk of shifting or collapsing under the frame’s weight.
Ensuring a Safe and Stable Setup
Once the bed is inclined, the primary safety concern is preventing the mattress from sliding down the slope during the night. Placing non-slip pads or rubber mats between the mattress and the bed frame or box spring increases the friction. These pads minimize movement, even on a smooth foundation.
For a more permanent solution, you can use specialized mattress grippers, Velcro strips, or install a small retainer bar at the foot of the bed. The retainer bar, often a U-shaped piece of metal, physically blocks the mattress from sliding off the frame. Visually confirm that the risers themselves are centered directly under the bed legs and are not leaning or rocking.