Elevating the head of the bed can help reduce snoring, sleep apnea, acid reflux, and supine hypertension or orthostatic hypotension. A bed riser is a fairly inexpensive and good tool to use, and there are special products designed to elevate one end of the bed. Regular bed risers aren't safe enough, but they're only about half the price. Other solutions, from the cheapest to the most expensive, include a wedge pillow, a slanted mattress layer placed between the mattress and the bed (bed wedge), and an inflatable mattress top. Consult a doctor to find a solution for your chronic illness if you haven't already.
Step
Method 1 of 2: Using a Bed Raise
Step 1. Raise the bed at least 15 cm
Elevating the head of the bed 15-23 cm is recommended for sleep apnea and gastric acid reflux. You should still feel comfortable so you can sleep through the night. So, try increasing the height of the bed a little bit to start, instead of going straight for the 23cm tall tool.
Step 2. Install a device designed to lift one end of the bed
Special risers reduce the risk of the bed slipping and falling. So, this tool is the safest choice. This device is similar to a regular riser, but comes with a non-slip base and a hollow filled with foam padding that adjusts to the foot of the bed. To install the appliance, have someone lift the bed and then insert the foot of the bed into the hole or hollow at the top of the appliance.
- When inserting the foot of the bed into the hollow of a device like this, the foam pad will conform to its shape.
- You can buy a special bed riser online or at your nearest home improvement store for around Rp. 200,000, which is more expensive than a regular one.
Step 3. Take advantage of a solid block of wood, metal, or plastic that has a hollow
The price of a regular bed raiser is only about half of a special bed raiser. Even so, this tool is not equipped with foam pads that can follow the angle of the tilted foot of the bed due to lifting one side. If you choose a regular bed riser, it's best to choose one that has a groove so that the foot of the bed doesn't slip over the edge.
Avoid lightweight plastic products because they are not as safe as thick and sturdy plastic, solid wood, or metal
Step 4. Use cement or wood blocks for the least expensive option
Blocks, piles of wood, or even heavy books are the cheapest options. Although inexpensive, this option is not as secure as a store bed raiser and many people don't like the way it looks. In addition, it is difficult to ensure that the foot of the bed is raised to an even height.
- Choose the widest beam to reduce the chance of the foot of the bed slipping. You can also add non-slip pads such as those used to prevent the carpet from sliding, under and above the joists to reduce the risk of the foot of the bed slipping.
- The advantage, you can start to increase the height of the bed a little and then add a pile of books or blocks until it reaches 15-23 cm. That way, you'll get used to the height of the bed without needing to buy multiple lifters.
Method 2 of 2: Using a Pillow and Mattress
Step 1. Buy a wedge pillow
You can buy this pillow at online stores, pharmacies, and medical supply stores. This pillow is sold at a price of around Rp. 500,000. If you suffer from acid reflux, you can also purchase an incline pillow with arm support to help you sleep on your side comfortably.
Sleeping with the head elevated on the left side is recommended to reduce the symptoms of acid reflux
Step 2. Avoid piling pillows
Piling on regular pillows is not effective at treating sleep apnea or acid reflux. This method can actually exacerbate symptoms of the disease because it makes you sleep in an unnatural position. In addition, piles of pillows can also cause neck pain and shifting of the spine.
It's a good idea to use a slanted pillow or elevate the entire bed so that your head, neck and chest are properly elevated
Step 3. Purchase a slanted mattress pad to tuck under the mattress
This layer called bed wedge is foam that can be tucked between the mattress and the bed box. Sold for between Rp600,000-Rp1,500,000, this slanted mattress is more expensive than most slanted pillows. Some people prefer a slanted mattress because it can lift the entire end of the mattress thereby reducing the chances of them slipping down at night, which is often the case with slanted pillow users.
You can buy some 7.5 cm incline mattresses to gradually increase the height of the mattress until you get used to it
Step 4. Purchase an inflatable mattress lining
Apart from adjustable beds, a mattress top layer is the most expensive option. However, you may prefer to use an inflatable mattress lining if you don't like the look of a permanently tilted mattress. You can deflate these pads during the day. So, your bed will look normal.
Step 5. Place a large pillow at the foot of the bed to prevent slipping
Slipping down in bed is a common complaint, especially among tilt pillow users. By placing one or more large pillows at the foot of the bed, you can maintain your position while avoiding slipping.
