Every one of us has a mysterious double life.
For about two thirds of the time we are conscious beings, thinking about the world within and without, and negotiating our ways through the obstacles of life. For the other one third of the time we are nearly lifeless lumps of flesh, unconscious to everything but our own fantasies, as we lie flat in bed asleep. We all know that sleep is important for health. But for an activity that consumes about 8 hours of everyday of life, surprisingly little is thought about the act of sleeping, or the way our culture teaches us to sleep. Sleep behavior, like all human activities, is defined by our culture.
Sometimes, the practices taught by our culture can impact on the way our bodies function. As medical anthropologists, we research ways our cultural practices may be affecting our health. And we have found that the way we have been trained to sleep may be one of the most important causes of various diseases plaguing our society.
Of course, when you consider the culture of sleeping, it includes such isues as the length of time to sleep, and time of day for sleep. Do you take frequent naps or do you sleep 8 hours straight? Do you sleep at night or during the day?
Other issues concern sleepwear. Do you sleep nude, or with pajamas or lingerie? Do you sleep in your underwear? Should the sheets be natural fabrics, such as cotton or silk, or is polyester okay? What about the detergent and fabric softeners used in the sheets, pillow case, and pj's?
Should you eat before you sleep? What is the impact of watching television before sleep? Should you take sleeping pills to help you sleep?
These are some of the culturally defined issues that help determine how we sleep, all of which may have some potential impact on health.
However, there is one cultural issue that tops the list of importance, and which may greatly determine your health status. It has to do with your sleep position. Are you sleeping on a firm, flat bed, face down, with your nose and eye compressed against the bed and pillow? Or are you on your back with your head slightly elevated, as is the case for many native cultures that use hammocks or other non-flat surfaces for sleep?
The reason we ask this last question is because the circulation to the head and brain is completely related to your body position when sleeping.
We all have had a time of experiencing dizziness or lightheadedness when getting out of bed too quickly. This effect is called orthostatic hypotension, and results from the fact that blood pressure falls when you lie down, and sudden raising of the head may temporarily deprive the brain of sufficient blood pressure, resulting in the dizziness or lightheadedness. The blood pressure soon rises, increasing the blood supply to the brain, as you feel normal again.
This phenomenon shows that the body's position, relative to gravity, influences head and brain circulation. You can also demonstrate this by doing a head stand, which many yoga practitioners do daily. Intracranial pressure rises dramatically, as blood rushes to the head, which becomes beet red, and the neck veins swell out, as blood pools in the venous system.
But apart from these examples, very little, if anything, is mentioned in medical physiology textbooks about gravity and its impact on circulation. Yet, you cannot fully understand brain circulation without considering gravity.
The effect of gravity on brain circulation is purely mechanical, and relates to the position of the head relative to the pumping heart. When we are standing up, the head is above the heart, so blood must pump against the force of gravity -- from the heart to the brain -- lowering the effective pressure with which the arterial blood is delivered to the brain. Meanwhile, drainage of blood from the brain to the heart is facilitated by the pull of gravity.
In contrast, when we lie down and are horizontal, the heart and head are now on the same plane. This eliminates the effects of gravity on brain circulation. Blood from the heart pumps powerfully into the head without gravity's resistance, increasing intracranial pressure. And blood returning from the brain to the heart must do so without gravity's assistance, causing a back-up of blood in the brain.
Essentially, intracranial pressure increases, and overall brain circulation diminishes, when you are lying flat compared to standing up.
Of course, the body is intelligent and has mechanisms for controlling brain pressure under different gravity situations. When the brain gets pressurized from lying down, there are various pressure receptors in the head and neck designed to lower blood pressure, thereby preventing too much brain pressure and the possibility of blowing a blood vessel or creating a cerebral aneurysm. This is why blood pressure is lower when we are sleeping, and horizontal.
But these brain mechanisms for adjusting pressure have their limits. As we go through the day in a vertical position, gravity relentlessly pulls our body's fluids downwards, which is why many people have swollen feet and ankles by day's end. Once we lie down, the gravity effect is lost, as fluid leaves the legs and returns to the head. So despite our brains normal defense mechanisms, throughout the night intracranial pressure increases and is highest in the morning, after hours of lying flat, and lowest at the end of the day, after hours of being vertical.
What happens when intracranial pressure is high from long periods of lying flat? The increased arterial pressure causes extra cerebral spinal fluid to form in the brain's ventricles, increasing intracranial fluid pressure. The ventricles swell and the cells of the brain become bathed in excess fluid, essentially causing brain edema. This edema would lower the available oxygen and sugar for brain cells. The lack of gravity assisted drainage from the brain would cause a back-up of blood in the venous system and collecting sinuses in the brain.
The brain's circulation would become relatively stagnant, as the only force moving blood through would be the pushing force of the arterial pressure (which is greatly reduced after going through the cerebral circulation) and the sucking force of the heart's right atrium. And in addition to the brain swelling under the pressure, the eyes, ears, face, sinuses, gums -- the entire head -- will become pressurized and the tissues congested with fluid!
There is one field of medicine that avidly studies this effect of gravity on physiology. That sub-specialty is Space Medicine. Astronauts in space are in a zero-gravity field, and it is known that this causes blood to shift to the head and brain, causing increased brain pressure and accompanying migraines, glaucoma, Meniere's disease, and other problems associated with a pressurized, congested brain. To study the negative effects of zero-gravity here on Earth, these space scientists have people lie down flat! However, since medicine is so wide a field, with sub-specialists learning more and more about less and less, there is little exchange of ideas between space medicine and Earth-bound medicine. Otherwise, someone would have realized that lying flat is what we do when we sleep. If it causes problems for astronauts, then couldn't it cause problems for everyone else?
We found out about this Space research while we performed our own research into sleep positions as a possible cause of migraines. We hypothesized that sleeping too flat for too long each night could lead to brain pressure and fluid accumulation (edema) within the brain tissue, with associated hypoxia and hypoglycemia. The brain cannot function well without proper amounts of oxygen or sugar, and this condition would be at its worst in the morning, which is when most migraines occur.
While migraines have been thought of as a pathological phenomenon, it is also possible that the migraine is the brain's defense mechanism to receive new blood along with sugar and oxygen. After all, the only way the brain can get what it needs is from the bloodstream, and during a migraine arteries to the head open up and send blood with force throughout the brain. Perhaps, we reasoned, the migraine is a type of emergency "brain flush", replacing old blood with new. If so, could we prevent migraines by having migraine sufferers sleep with their heads slightly elevated?
We tested our theory by having about 100 volunteer migraineurs sleep with the heads of their beds elevated, from 10-30 degrees. Head elevation, we theorized, would improve the brain circulation by providing some gravity assistance to drainage. Interestingly, we found that Space Medicine researchers discovered that brain circulation (and heart pumping) is optimal at a 30-degree head of bed elevation.
To our amazement, we found that the majority of the migraineurs in our study experienced relief by this simple sleep position change! Many had no new migraines, after being migraine sufferers for 30 or more years! The results were very fast, within a few days. And there were very interesting side effects, too. Our volunteers woke up more alert. Morning sinus congestion was significantly reduced for most people. Some reported that they no longer had certain allergies. Could we have discovered the real purpose and cause of migraines?
The implications of these findings were, frankly, astounding to us. So many diseases are related to increased brain pressure of "unknown" cause. Sleep position was never studied as the cause of this increased pressure. The implications go far beyond the prevention and treatment of migraines. Any condition that is related to brain pressure, and that is usually worse in the morning after a night of horizontal time, can be potentially related to this gravity and sleep position issue.
Keep in mind that the brain is the central nervous system controlling and modifying all bodily functions. If certain centers of the brain are congested and pressurized daily by sleeping too flat for long hours, those centers can malfunction. Depending on the way a person sleeps, the idiosyncrasies of their brain circulation, and other variables, different people might experience this brain pressure differently. For some, the respiratory centers of the hypothalamus might be particularly congested, resulting in Sudden Infant Death Syndrome (which has been associated with head and body position while sleeping), sleep apnea, or even asthma. Sleep apnea has been shown to be treatable with changes in sleep position.
Strokes are clearly associated with brain pressure, and usually occur at night or in the early morning, while sleeping. This is when brain pressure is highest.
Glaucoma is clearly caused by this mechanism. It is already known that eye pressure increases when the head is down, and decreases when the head is up. It is essential to note the head position when taking eye pressure readings because of this sensitive relationship between intraocular pressure and head position. Eye pressure is also highest in the early morning. Elevating the head while sleeping should be routine for glaucoma treatment and prevention.
Baggy eyes and sinus congestion seem to be related to head pressure. Just as the brain gets extra pressure when lying down, the head and face are pressurized, too. People with these problems usually find immediate relief by sleeping elevated 10-30 degrees.
Alzheimer's disease, we believe, might be the end disease caused by chronic brain congestion and pressure from flat sleeping. The cerebral ventricles of the Alzheimer's brain are expanded, suggesting a history of ventricular pressure, and generalized lesions along the ventricles may indicate areas of brain tissue that have deteriorated from this chronic pressure. Other research has already shown Alzheimer's is associated with increased brain pressure, but the cause has been considered unknown, as is the case with almost all brain pressure problems.
It should be noted that the blood-brain barrier cannot function properly when pressurized. Excessive intracranial pressure can cause leaks in this barrier by expanding the basement membrane, allowing heavy metals, e.g., aluminum and mercury, as well as viruses and bacteria, to enter the brain that would have otherwise been excluded. This may be why heavy metals have been associated with certain brain problems, such as Alzheimer's.
Attention Deficit Hyperactivity Disorder is also known to be associated with congestion of the "impulse center" within the brain that helps control behavior. We found several children with ADHD experience profound improvement of self control by elevating their heads while sleeping.
In addition to head position relative to gravity, we also have found side or belly sleeping can create problems. For example, we found several cases of carpel tunnel syndrome related to sleeping on the hands or wrists, and shoulder pain from sleeping on the side. And keep in mind that head pressure increases, and drainage diminishes, when the head is rotated to the side.
Sleeping on the back avoids compression of limbs and internal organs.
It is also interesting to note that patients with asymmetrical problems will typically be worse on the side they sleep on. For example, eye pathology will be worse in the eye on the side of the face that is slept on most. Ear infections will be worse on the "down" ear. You can also tell the side a person sleeps on by observing the shape of the nose. Apart from injuries, the nose should be symmetrical, but becomes curved away from the pillow because of sleeping on the side of the face and pressing on the nose for hours each night. The nose will point away from the side that is most slept on.
Men should be told that side sleeping may result in testicular compression and possible dysfunction. And women who sleep on their sides or stomachs subject their breasts to compression and impaired circulation. Side sleepers may have more breast trouble on the side they sleep on.
We should forewarn the practitioner, however, that, while the effect of elevating the head while sleeping will be dramatic and transformative for many patients and should be considered essential to disease prevention strategies, the fact is that many people resist changing their sleep behaviors. They have been conditioned to sleep a certain way since birth. And even when they want to change their sleep position, it's difficult to ensure compliance when the subject is unconscious! It takes tremendous will power to alter sleep behavior. But it is well worth the trouble, as people usually see within a week of sleeping elevated.
We found the best methods for head elevation include using more pillows, using a foam wedge, placing blocks under the legs of the bed frame at the head of the bed, or using an adjustable bed. While the ideal position is with the head from 10-30 degrees elevated, 10 degrees elevation is fine to start with. The legs should be slightly elevated, too, and the person should try to stay on his or her back as much as possible. The ideal position is one you would be in if leaning back in a recliner chair. (Recliners would be fine to use, too, but they usually give poor lower back support.) Also, be aware that some people will find one degree of elevation more comfortable than another. People with low blood pressure may need their heads lower than those with higher blood pressure. Others may have some neck and shoulder discomfort from the new position. However, by experimenting with pillows under the arms, underneath the buttocks (which prevents sliding down the bed), and under the feet and legs, the patient should find a comfortable solution.
Also, when taking in to effect patient history, realize that neck injuries and tight neck muscles can impair venous drainage of the brain by compression of the jugular veins by the tight muscles. Neck massage and spinal adjustments may help improve overall brain circulation. We have had a few case histories where there was little or no improvement from head elevation, but the subjects had a history of neck injuries.
Of course, there will be times when people feel lightheaded and need to lie down to get more blood to the head. It might also be better for people to sleep less at night and to make up for lost sleep with a nap, or a siesta, during the day. That would avoid extremes of high and low brain pressure. But our culture makes it necessary for most people to do all their sleeping at once. Sleeping, after all, is a cultural issue. The point is to be aware of how you feel, and realize that your body position relative to gravity may be a key factor affecting health and disease.
We are continuing to research this effect of gravity and sleep position on health, and encourage practitioners to communicate their patients' experiences with us. We also highly encourage you to read our book, Get It Up! Revealing the Simple Surprising Lifestyle that Causes Migraines, Alzheimer's, Stroke, Glaucoma, Sleep Apnea, Impotence, and More! (ISCD Press, 2001), where we discuss the profound implications of this theory, including a lengthy list of references about brain pressure and various diseases and the effect of gravity on brain circulation. After you see the evidence, you will probably be as amazed as we are that sleep research has been ignoring this critical aspect of sleep.
Sleeping too flat each day may be the greatest lifestyle mistake people are making in our culture. Some of the worst diseases of our time may be all in our bed!
Sydney Ross Singer is a medical anthropologist and director of the Institute for the Study of Culturogenic Disease, located in Hawaii. His unique form of applied medical anthropology searches for the cultural/lifestyle causes of disease. His working assumption is that our bodies were made to be healthy, but our culture and the attitudes and behaviors it instills in us can get in the way of health. By eliminating these causes, the body is allowed to heal. Since most diseases of our time are caused by our culture/lifestyle, this approach has resulted in many original discoveries into the cause, and cure, of many common diseases. It also makes prevention possible by eliminating adverse lifestyle practices. Sydney works with his co-researcher and wife, Soma Grismaijer, and is the author of several groundbreaking health books.
Sydney's background includes a B.S. in biology from the University of Utah; an M.A. degree from Duke University in biochemistry and anthropology; 2 years of medical school training at UTMB at Galveston, along with Ph.D. training in medical humanities.
For a brief outline and instructions for head elevation, you may also want to visit our website, https://www.SelfStudyCenter.org
__________________ "We can judge the heart of a man by his treatment of animals." ~Immanual Kant~
Good article!
Last month I put a 4x4 under the head of my mattress & what a difference it made! I kept getting a stiff neck from having to use two pillows to keep my nose from getting congested.
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The art of medicine consists of amusing the patient while nature cures the disease
Good article!
Last month I put a 4x4 under the head of my mattress & what a difference it made! I kept getting a stiff neck from having to use two pillows to keep my nose from getting congested.
Interesting! I haven't done anything yet, but thinking about a puffier memory foam mix pillow in the future. This guy said he used 2 pillows. That flat lying position seems to affect a lot of things, like the sinuses. Never thought about that before, but it's got my attention now.
Impressive. I've been thinking of that recently. In the past few months I've gotten bags under eyes and unusual bronchitis at night only. The bronchitis occurs, because of post nasal drip hanging around in that area. The bags, I though, was allergy associated (probably age0. If I walk around or bounce on the rebounder, there is no problem with the bronchitis type symptom. My sinuses have been much improved, such that I can sleep with just one pillow after decades of requiring 2. I tried sleeping in the recliner, but it is not quality sleep. I believe that sleeping more flat with one pillow is causing these conditions.
I will try the elevation technique, but I don't want blood pooling in my butt either.
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- Jim
"No one can make you feel inferior without your consent." �Eleanor Roosevelt
Can't tell if you're kidding jfh, would blood really pool in the butt?
The wood I have under the head of the mattress is actually 3x3. It's a piece from a flowerbox with a trellis my son made, but I haven't had chance to assemble it yet lol so I do need to replace that.
Just wanted to try it before buying the wood. The 3x3 is working great, but I'll probably also pick up a 2x2 and place it at a distance of about 1' to keep the mattress from deforming from the sudden drop.
It's no wonder those Sleep Number Beds became so popular at one time. There's all different types of ways to elevate too.
Frames and pillow wedges, although the pillow wedge shown on this page appears to be 6" high, too high for me.. https://www.bing.com/shopping/search?...ORM=HURE#x0y70
I've also noticed that I haven't had to use those Breathe Right nose strips at all. And I haven't had any little snorties startle me awake, which was happening at least once a week.
I think that sleeping with the head elevated is merely symptom management of a situation that is crying for help. The only thing that is required in normal physiology for good sleep is sufficient support of the neck, especially when side laying, which is the best position physiologically for the heart.
PBD, why do you think this article belongs in the trash... Dont keep me hanging like this.
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"Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth." Marcus Aurelius
Impressive. I've been thinking of that recently. In the past few months I've gotten bags under eyes and unusual bronchitis at night only. The bronchitis occurs, because of post nasal drip hanging around in that area.
Jfh, what are the symptoms of your bronchitis? Are you coughing, and bringing up phlegm from the lungs? Do you have symptoms all night long, or just when waking?
PBD, why do you think this article belongs in the trash..
Quote from article:
The circulation to the head and brain is completely related to your body position when sleeping..
What about the other 16 hours when you aren't sleeping? Does that mean you don't have proper circulation during the day??
Quote:
When the brain gets pressured from lying down, various pressure receptors lower blood pressure thus preventing a cerebral aneurysm.
That theory gets blown out of the water when people fall over dead from cerebral (or aortic aneurysm). This would be the same as taking an old weathered garden hose, and hooking it up to 60 psi connection only to find it blew a hole in the hose... then blaming the pressure as the cause.
Quote:
As we go through the day in a vertical position, gravity pulls our bodily fluids downward, and this is why people have swollen feet and ankles at the end of the day.
Body weight plays the biggest part in having sore feet and swollen ankles, followed by not wearing proper shoes. The average 175 pound man should be able to walk all day without getting swollen ankles.
Quote:
Laying flat for long periods (as in sleeping) causes migrains, while sleeping with head inclined 10-30 degrees makes migrains go away.
Most people who get migraines get them during the day, not while sleeping, and migraines are caused by being deficient in magnesium or other essential nutrient, not from brain pressure.
Quote:
So many diseases are related to increased brain pressure of "unknown cause"..
Strokes are clearly associated with brain pressure..
Baggy eyes and sinus congestion seems to be related to head pressure.
The "unknown cause" speaks for itself... and blaming brain pressure for strokes is like blaming water pressure when an old rotten pipe bursts.
Where is the proof that baggy eyes and sinus congestion are caused by head pressure? It seems to me this would be an easy study to show one way or another..
...and there are several other statements in this article that are just silly, but my overall favourite is:
Alzheimer's we believe is caused by chronic brain congestion and pressure from flat sleeping..
Wow! Again absolutely no proof, not even a theory... just a fact because thats what they believe.
Well I will tell you what really causes Alzheimer's. I have no proof either, but at least I have a theory that matches logical information that we do know as fact.
Alzheimer's went from being virtually unknown 40 years ago to the number 5 killer behind diabetes. This disease is caused by being deficient in nutrients, and specifically cholesterol.
The brain is made up of 75% cholesterol, and when doctors put people on statin drugs to lower cholesterol as well as a cholesterol reduced diet, Alzheimer's is the result.
I think that sleeping with the head elevated is merely symptom management of a situation that is crying for help.
Absolutely! My nose has been broken a couple of times (sports, toddler headbutt) so rhinoplasty is my option... but I'm chicken. There's really not much I can do for seasonal allergies.
That's what must cause the sudden startling *snort* I must be breathing through my mouth if my nose gets stuffy & the tongue falls back blocking my throat.
It hasn't happened since putting the wood under the mattress..
Guess we need to find all the pros & cons of elevating the head of the bed. I'll start looking after the weekend to help~
Jfh, what are the symptoms of your bronchitis? Are you coughing, and bringing up phlegm from the lungs? Do you have symptoms all night long, or just when waking?
I think Post Nasal Drip is causing mucus to run into my bronchial tubes. No problem during the day. The mucus pools in my throat, because it is thick. The thinned stuff runs down my throat. When I wake a couple hours after falling asleep, I have to decide whether I need to take Mucinex or Robotussin or both. The herb, Guaifenesin, in these products thins the mucus so I can cough it out. Meanwhile, loss of sleep, sometimes hours. This has started ever since I started sleeping with one pillow. I did not relate it until I read your post.
Can't tell if you're kidding jfh, would blood really pool in the butt?
I had hemorrhoids really bad for 5 years. Last year I finally had to have surgery for removal. I had tried nearly everything. Iodine, sit on a banana peel, potato suppository, herbs, etc. I know that sitting for long periods, even on soft cushions, would cause pressure in that area. My hemorrhoids would bleed. Due to weakness in the veins, blood would pool there.
Also once upon a time, I heard or read that crossing ones legs while sitting could cause varicose veins. Old wives tale?
Also once upon a time, I heard that is is good for the heart if you rest with your feet elevated higher than the heart. Does the blood "pool"? I think so.
I know that sitting for long periods, even on soft cushions, would cause pressure in that area. My hemorrhoids would bleed. Due to weakness in the veins, blood would pool there.
I've hard that people with sitting jobs are prone to hemorrhoidal problems, never thought about the blood pooling there.
I've hard that people with sitting jobs are prone to hemorrhoidal problems, never thought about the blood pooling there.
I suppose if one has good circulation, this would never be a problem. Unfortunately I do not. My mother had terrible ulcerated varicose veins in her legs. I'm told that my father had varicose veins as well. The doc told her that it was because she stood on concrete so long and for so many years. She was a winder in a textile mill. Her job required constant standing with just a little walking. I don't have varicose veins, but they are prominent and do show blue. Mine are from sitting at a desk, staring at a computer screen for years, and generally poor circulation. No wonder that I had hemorrhoids. I can imagine how it would be better for me to elevate my head more during sleep, even if I have to go back to 2 pillows.
The Way You Sleep May Be Killing You
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