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If you or a loved one struggles with sleep apnoea or heavy snoring, you’ve probably heard about CPAP machines and sleep studies. But did you know that a simple change - like raising the head of your bed - could make a real difference?
Recent scientific studies show that adjustable beds may play a helpful role in reducing sleep apnoea symptoms. Here’s what the research says and how different sleep angles affect your breathing at night.
Obstructive sleep apnoea (OSA) occurs when the muscles in your throat relax too much during sleep, causing a blocked airway. This leads to snoring, gasping, and brief pauses in breathing, often without the sleeper realising.
Over time, this can cause:
When you lie flat, gravity causes soft tissues in your throat to fall back and block your airway. Raising your head by even a small amount can help keep the airway open, especially for those whose symptoms worsen when lying flat (known as positional sleep apnoea).
Snoring is often caused by vibrating throat tissues as air struggles to get through. A slight incline reduces tissue collapse and vibration, making for a quieter night. Studies show that even a 7.5° elevation can significantly reduce snoring.
Studies involving inclines between 7.5° and 30° show:
And importantly, these benefits come without disturbing sleep quality.
Using a CPAP machine? Sleeping with your head raised can:
Together, this can make CPAP therapy more comfortable and effective.
A number of reputable studies have been carried out in recent years which offer evidence of the benefits provided by an elevated sleeping position.
In a study of 52 patients, raising the head by 7.5° reduced the Apnoea-Hypopnoea Index (AHI) from 15.7 to 10.7 and improved oxygen levels - without affecting sleep comfort.
Source - Journal of Clinical Sleep Medicine
A 2023 study using sleep endoscopy found that a 30° incline reduced airway collapsibility at key points like the tongue base and soft palate.
Another study on post-surgery patients found that semi-upright positioning halved the number of obstructive apnoeas - from 16.6 to 8.6 events/hour.
| Benefit | What the Research Shows |
|---|---|
| Reduced AHI (fewer apnoeas) | Proven at 7.5° and above |
| Better airflow & less snoring | Elevation reduces airway collapse and vibration |
| More effective CPAP therapy | Improved mask seal and fewer leaks with elevation |
| Sleep comfort maintained | No reduction in sleep quality across multiple studies |
Everyone's needs are different, and some people might see similar benefits at different elevations. Here's a suggested guide, based on the studies we've looked at in this article:
If you’re considering an adjustable bed:
Take a look at Opera adjustable beds. Their high quality range all offer a preset zero-gravity button; you can also save to memory the position you find most beneficial, making it quick and easy to prepare for a more restful night's sleep.
View our full range of adjustable beds - and get in touch for personalised advice.
Adjustable beds are not a cure, but research shows they can:
Always speak to your GP or sleep specialist before making changes to your sleep apnoea treatment plan.
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