IS YOUR BED KILLING YOU? by Dr Cory Osroot
LEARNING ABOUT THE HEART
In my first year of medical school we received 8 weeks of training on the heart. The analogy offered by the professor was the heart as a mechanical pump that pushes blood through the body; there were
chambers, valves, and an electrical system all working together to pump oxygen-filled blood to the body’s tissues. We learned that the heart is the most complex muscle in the body because it has the ability to beat
even when the brain and central nervous system have been completely shut down. I was really intrigued but not given any tools with which to change a sick heart into a healthy heart.
In my second year of medical school, we learned about the drugs that can affect the heart, from medications that slow the heartbeat – called beta-blockers – to medications that reduce the amount of fluid the
heart has to pump – called diuretics. Then there were surgeries that could repair blockages caused by cholesterol and other fatty deposits; the arteries could have a stent inserted, or an artery could be removed
and replaced by a vein in the leg. All of these strong therapies, drugs, and surgeries seemed like amazing options and great ways to fix the problem. But why didn’t they help my Grandpa?
Then came my third year, when I finally got to learn how to help people naturally! I was introduced to supplements like coenzyme Q10 – a super-antioxidant – and a supplement containing natural nitric oxide
inducers, thereby helping to decrease inflammation in the vessels and dilate them to increase blood flow. These were all decent options, I thought, but what was the real reason that my grandfather kept having
heart attacks? I needed to go back to my first year of schooling to better understand the physiology of the heart and the importance of blood flow. That’s when I heard about Andrew Fletcher.
MY OWN EXPERIENCE
After being inspired by Mr Fletcher, I inclined my own bed about 1 year ago, and attempted to document the changes that I experienced in my body. Like almost every naturopathic doctor I know, I was a little overzealous and inclined my queen-sized bed to 7.5… well, closer to 8 inches. I recommend starting at less than 4 inches and slowly increasing the incline as you see fit, to achieve the 5-degree tilt. My first night was like being on a “slip and slide” in the middle of the summer, except that there wasn’t a smile on my face the next morning. I ended up with some neck pain, as well as a kink in my lower back, which already has disc herniations. Once I lowered the tilt of my bed to the recommended 6 inches, I experienced headaches and increased muscle soreness for 10 days, which then subsided. My benefits afterwards included decreased muscle soreness and pain (including my back), increased alertness on waking, and a notable decrease in awakenings in the middle of the night. I also experienced a consistent need to urinate a large amount in the morning, which suggested that my kidneys were filtering much more during the night. I have also noticed that sleeping on a flat bed is very uncomfortable now; I wake up feeling almost ill after a few days of this. I am never going back to sleeping on a flat mattress.
I might not have been able to change my grandfather’s heart from a sick heart into a healthy heart, but now I know there are natural ways in which we can benefit the heart and take stress off of it so that it can work longer and better. One of those ways is by inclining one’s bed.
Dr. Cory Ostroot Quote: " Thanks so much for sharing! Let’s incline so we don’t have a decline in our health!"
I Recommend Reading the Full article: https://ndnr.com/cardiopulmonary-medicine/is-your-bed-killing-you/
Add a commentHow is digestion affected by inclined bed therapy (IBT) ?
How does gravity assist the passage of food through the digestive system?
Our entire digestive tract is composed of a single tube running from our mouth to anus. Note that the large intestine resembles a siphon, with the anus being lower in relation to gravity when we are upright and that the small intestine provides positive pressure from the downward flowing stomach contents.
Think about this for a moment. Our intestines consist of a single tube that is compacted and aranged inside our abdomen. When we are sleeping flat, we "almost" cancel out the influence by gravity and how it acts upon our meals and drinks on it's journey through our body, although as we rotate in a flat bed we do make some use of gravity, which undoubtedly helps to move food, albeit more slowly.
When we are inclined in bed, no matter which position we sleep in, gravity is positively acting upon the digestive system by helping to move food more quickly, which helps to prevent constipation and diarrhoea and avoid scybala (Hardened masses of faeces) from causing a blockage in the colon.
IBT has been successful in arresting acute diarrhoea in patients at the end of life with AIDS!
It's not difficult to see how avoiding sleeping for too long in one position and rotating in bed, would accomodate the passage of waste food more effectively in both flat and inclined bed rest.
Keeping food moving is important and more easily accomplished with activity-as we change our posture. This undoubtedly helps our food to navigate the bends in the intestines and bowel. When we are in an inclined bed, bowel movements tend to occur shortly after getting up in the morning and become more regular. This is great news for the lining of the digestive tract, because it is helping to prevent the stagnation and overburden of our intestines with bacteria and decaying, poorly-digested food.
I suspect that bowel cancer may in part, be a complication of a compromised digestive system and it’s reduced movement of foods, when sleeping horizontally and could be helped by avoiding flat bed rest.
IN DEPTH
Effects of bedrest 2: gastrointestinal, endocrine, renal, reproductive and nervous systems 5 JUNE, 2009
"Exploring what happens to the gastrointestinal, endocrine, renal, reproductive and nervous systems, and processes in the body when a person is confined to bed
Authors: John Knight, PhD, BSc; Yamni Nigam, PhD, MSc, BSc; Aled Jones, PhD, BN, RN (Adult), RMN; all are lecturers, School of Health Science,
Swansea University.
Gastrointestinal system Bedrest is often associated with a reduced sense of taste, smell and a loss of appetite (Rousseau, 1993; Bortz, 1984).
The resulting drop in food intake leads to progressive disuse of the gastrointestinal (GI) tract. This can have a major impact on gut structure and function, including atrophy of the mucosal lining and shrinkage of glandular structures (Bortz, 1984).
Swallowing is more difficult for people confined to bed and it has been shown that non-viscous substances pass through the oesophagus more slowly when the body is supine (Kaplan, 2005). It also takes longer for food to pass through the stomach – 66% more slowly in recumbent patients than in upright ones (Thomas et al, 2002).
Increased transit times slow the movement of faeces through the colon and rectum, increasing water reabsorption. As a result, stools progressively harden causing constipation, a common problem in patients confined to bed. Constipation is often associated with faecal impaction, which, if severe, may need mechanical intervention for removal. In an upright person, gravity causes stools within the rectum to exert pressure on the anal sphincter, but this effect of gravity is negated in supine patients, reducing the urge to defecate.
The problem of constipation is particularly troublesome in patients confined to bed receiving opioid-based pain relief medications. Drugs such as morphine dramatically slow down gut motility (Jordan, 2008), exacerbating the effects of immobility.
If constipation becomes chronic, the build-up of faecal material can exert significant pressure on the wall of the colon, increasing the chance of diverticuli (Bortz, 1984).
The risk of constipation can be reduced by ensuring that patients get enough dietary fibre, which should help to speed up gut transit times. Patients should also be encouraged to take regular drinks of fresh water, which will be soaked up by fibre within the gut, increasing faecal bulk and softening the stools.
During bedrest, gastric bicarbonate secretion may also decrease (Kaplan, 2005), increasing acidity within the stomach. When patients are in the supine position, these gastric secretions can collect and press against the lower oesophageal (cardiac) sphincter, causing irritation. Patients confined to bed can experience symptoms associated with gastro-oesophageal reflux disease (GORD), such as regurgitation and heartburn. This can be alleviated by using pillows to prop them up after a meal.
This position also encourages the gastric juices to collect in the lower portion of the stomach, reducing the risk of reflux.
Antacid medications can also be given to relieve the sensation of heartburn."
Source: https://www.nursingtimes.net/clinical-archive/gastroenterology/effects-of-bedrest-2-gastrointestinal-endocrine-renal-reproductive-and-nervous-systems/5002434.article
What is Inclined Bed Therapy? (IBT)
It's simple! Raise the head end of your bed by 6 Inches (15cm) or more depending on your bed size and reap the rewards of health and improved circulation.
It costs nothing but a couple of books or bricks. That's right. Perhaps a few pieces of wood, or Furniture raisers to take advantage of Gravity and it's role in circulation.
Some observed results:
Improved Circulation and health throughout, Diabetic sensitivity reduced, Return of Sensation to numbed areas, Psoriasis and skin inflammations drastically reduced, Varicose Veins disappearing, Improved recovery and defences to common bugs, virus and germs, Improved recovery from DOMS after a hard workout, huge improvements in people with Multiple Sclerosis Bed wetting stops, bladder and bowel control restored, people with Parkinson's Disease experienced huge improvements, people with spinal cord injuries have gained function and sensation below the injury site. Sleep apnoea greatly improved and vanished in some cases. back ache gone, migraines a thing of the past, lethargy gone, muscular atrophy reversed, osteoporosis reversed, insomnia cured, night time visits to the toilet greatly improved, no more cold hands and feet in bed, tremors gone, but to name a few.... read the Testimonials to learn more and more things it is starting to affect?
Can it help you? It has helped us!
Nominate Andrew K Fletcher for TED
We have recently started a campaign to help Andrew, who has been researching IBT for more than 23 years, to raise awareness and reach out to more people with health problems and people who would like to avoid getting the health problems!
Andrew has advocated for 23 years that placing babies in an inclined cot would eliminate sudden infant death syndrome. Using a pair of dad's boxer shorts tied to the sides of a cot / crib and placing baby inside them would prevent slipping down during the night.
Click here for information to enter in Ted Talk Nominate Form
Nominate Andrew K Fletcher for Ted Talks about Inclined Bed Therapy (IBT)
We are asking for your support! Nominate us to TED and help me tell my story to many more people in need of help.
Andrew K Fletcher Email:- andrew (A T) inclinedbedtherapy.com
How to nominate Andrew for TED Talks:
Nominate Andrew for TED Talks:
https://www.ted.com/participate/nominate
Think Outside Of The Box
Inclined Bed Therapy Helps You Think Outside Of The Box
• Are you struggling to sleep on your flat bed?
• Experiencing aches and pains in the night?
• Stomach acid burning your insides?
• Waking up feeling like you have been hit by a truck?
• Noticing a decline in your health?
• Fitness and performance could be better?
• Eyes all puffed up when you look in the mirror?
• Can’t get warm in bed?
• Cold hands and feet?
• Constantly waking to go to toilet?
• Snoring loudly?
• Sinuses blocked up?
• Coughing at night?
• Constipated?
• Poor circulation?
• Infertility issues?
Ever thought it might be your flat bed that is causing all of these problems and more?
Inclined Bed Therapy is where a bed is raised at the head end to afford relief from all of the above.
Bet you didn’t know that Ancient Egyptians slept like this?
Read more at: http:/IinclinedBedTherapy.com
Add a comment
The problem with sleeping is that the bed you sleep on is flat!
Inclined Bed Therapy (IBT) Really is This Simple.
Are you experiencing sleep related problems?
Waking up feeling more tired? Insomnia? Acid reflux disease (GERD)? Restless legs Syndrome? Headaches or migraine? Puffy eyes in the mornings? Back pain? Aching? Cellulite? Frequent urination at night? Feeling cold in bed? Getting too hot at night? Psoriasis? Infertility? Erectile Dysfunction? Sleep apnoea? Snoring? Sinus Problems? Leg ulcers? Varicose veins? DOMS? Morning paralysis? Numbness? Loss of sensation?Frightened of going to bed? Muscular atrophy? Or do you need to enhance your sports performance? Had an injury? Depression? Immune system deficiency? Diarrhoea? Constipation? Loss of bowel or bladder control? Spasm? Sweating in bed? Do you need help getting out of bed?
People with conditions including diabetes, multiple sclerosis (MS), spinal cord injury (SCI), cerebral palsy (CP), Parkinson's disease (PD), fibromyalgia, psoriatic arthritis, AIDS, chronic fatigue syndrome (CFS), Bad circulation,
Does your medical condition generally worsen during the night?
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Ask yourself and your doctor why you feel worse at night.
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Ask your doctor why you sleep on a flat bed.
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Read through the testimonials and make an informed decision!
- Get it up!
Instead of looking for excuses for not trying this. Use whatever is available to you to tilt your bed.
Use books, blocks, bricks or bed / furniture raisers to raise your bed at the head end. Use the IBT Bed Height Chart to determine the correct height for a 5 degree angle.
Welcome to Inclined Bed Therapy
We do hope that you enjoy your stay here and that you find this information helpful.
Do check out the testimonials in the top menu, along with watching the video interviews with Andrew explaining, in detail, how his exiting sleep discovery began in 1994.
If you have something to share or a question to ask, Andrew will be happy to help. If you have been using IBT Please write your testimonial and share your experience to help others realise their own health benefits.
Consider helping in this important research by reporting back to us via email or in the forum.
Help to spread this IBT message by sharing your experience with friends and family.
Kind regards
Andrew
Add a commentDoctor Richard Massey Talks about his experience using Inclined Bed Therapy on One Radio Network
Doctor Richard Massey and Patrick Timpone from ORN, discussing the use of a pulse oximeter to confirm increased oxygen levels / sats increasing after raising his bed to a five degree head end up angle for just two weeks.
Patricks Radio Staiton Website https://oneradionetwork.com
Transcript:
Inclined Bed Therapy Discussion Raconteurs News Erectile dysfunction fertility fibromyalgia sciatica
Discussion about the effects of gravity on circulation and how sleeping on an inclined bed raised to a five degree head end up angle positively alters a wide range of medical conditions, including erectile dysfunction, infertility, sciatica, fibromyalgia.
Andrew explains how gravity is not a forse we struggle against, but a force that helps to drive our circulation. This changes everything we thought we knew about human physiology, especially when we are sleeping.
Inclined Bed Therapy is taking off around the World.
Join the IBT revolutuon and test it for yourself
Interview with Andrew K Fletcher, by Raconteurs News Presenters Andy Young and Jason Holmes.
Guess you didn't know that Ancient Egyptians slept this way? Yes inclined beds in museums around the World suggest that flat bed rest was not a thing of the past.
The Surprising Benefits of Inclined Bed Therapy by Dr Mercola
- Published: February 15, 2018 • 280,336 views
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- Raising the head of your bed 6 inches so that you’re sleeping on a 5-degree incline may improve your blood circulation, metabolism, respiratory, neurological and immune function
- Inclined bed therapy may also ease symptoms associated with Alzheimer’s, diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea, acid reflux, edema, varicose veins and more
- In plants, the interplay between gravity and varying density of fluids is what causes the sap to circulate up and down in a perpetual loop. The same mechanism appears to apply to human biology as well, which is the basis for inclined bed therapy
- Sleeping on an incline affects intracranial pressure. Research by a medical anthropologist showed people with migraines were able to eliminate their migraines within a short period of time by sleeping with their heads raised
- Archeological evidence suggests some Egyptians slept on inclined beds, and the head on these beds was 6 inches higher than the foot end
By Dr. Mercola
Oftentimes the simplest strategies pay great dividends. Getting sensible sun exposure and grounding to the Earth are two examples. Sleeping on an incline is another. While few have heard of it, and sleeping on a horizontal surface is a well-established norm, raising the head of your bed 6 to 8 inches so that you're sleeping on a 5-degree incline may have a number of benefits, including:
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Improving blood circulation |
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Boosting metabolism |
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Improving glymphatic drainage from the brain |
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Improving immune system function |
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Improving respiratory function |
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Easing symptoms associated with Alzheimer's, diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea, acid reflux, edema, varicose veins and more |
The History of Inclined Bed Therapy
Inclined bed therapy was developed two decades ago by Andrew K. Fletcher,1 a British mechanical engineer said to have "an avid interest in how things work."2 He stumbled upon the theory by studying the circulatory system of plants. In trees, gravity pulls the denser sap from the top of the tree downward, which then forces the more diluted sap at the bottom to rise upward.
In other words, the interplay between gravity and the varying density of fluids is what causes the sap, which delivers nutrients within the tree, to circulate up and down in a perpetual loop.
He wondered if the same mechanism applied to the human body, and experimentation and further research convinced him that it does. In the video above,3 Fletcher performs a simple kitchen demonstration to show how circulation is caused by density changes in fluids. In private correspondence with Nexus Magazine writer Jenny Hawke, Fletcher explained:4
"[C]irculation began long before the heart developed, and this primary circulation continues to assist the heart, providing we take the direction of gravity into account. It works on the principle that blood entering the capillary vessels in the lungs provides the water and carbon dioxide that we evaporate with each breath.
The blood therefore must become denser exiting the lungs, then passes through the heart and is injected back into the main artery, effectively adding denser blood to create a pulsatile flow predominantly down towards the kidneys... [T]he blood entering the venous return from the kidneys is always less dense than the arterial blood flowing to the kidneys. This was a Eureka moment of such magnitude it went off the scale for me and instantly gave birth to Inclined Bed Therapy."
Proper Incline Position
Similar experimentation was used to determine the ideal incline, which he concluded was about 6 inches, or 5 degrees. In one experiment, varicose veins disappeared after four weeks of sleeping on a 6-inch incline, which he took as a sign that "a positive change in circulation" had been achieved. Interestingly, archeological evidence suggests some Egyptians slept on inclined beds,5 and a Boston Museum curator confirmed that the incline on one of these historical beds was in fact 6 inches.
Now, it's important to note that sleeping on an incline is not the same as sleeping on an adjustable bed that allows you to raise the head while the lower portion remains horizontal. Fletcher stresses the importance of lying straight, but on an incline. You're not looking to sleep in a sitting position where only your torso is lifted.
The alignment of your body is important, as you want your blood to circulate freely throughout your whole body and avoid stress on your hip joint. On his website, InclinedBedTherapy.com, Fletcher lists a number of methods for creating an inclined bed.6 For example, you can build your own wooden bed frame, or use leg risers or full-length foam wedges.
Inclined Bed Therapy for Diabetes
As you can see by the list above, people who have tried inclined bed therapy have reported improvements in a wide array of health problems. When you consider the importance of blood circulation for the healing and regeneration of your body, this isn't entirely surprising. In her Nexus Magazine article, Hawke recounts a number of different tests and anecdotal evidence supporting the use of inclined bed therapy for conditions as varied as skin disorders and spinal cord injuries.
In a Micronesian study,7 inclined bed therapy was evaluated to see if it might benefit people with diabetes. In conclusion, the researchers stated that:
"[S]leeping on an inclined bed seems to help efficacy in reducing blood sugar levels with those who were dedicated in controlling their blood sugar levels. Inclined bed therapy may not be effective alone … [T]o be successful … it is recommended that diabetic individuals need to incorporate sleeping on inclined beds with medication, taking some alternative remedies and changing lifestyles by eating a proper diet and doing enough exercise …
Interestingly, all participants listed other problems including: back pain, edema, difficulty sleeping, frequent night urination, snoring, morning light-headedness and pain in joints. All participants claimed to have noticed improvement in all these problems."
Acid Reflux? Consider Raising the Head of Your Bed
Acid reflux is another extremely common health problem that may be improved through inclined bed therapy. Another term used for this condition is gastroesophageal reflux disease or GERD. Two of the most common causes of acid reflux are having insufficient amounts of stomach acid and/or having a hiatal hernia — a condition in which a portion of your stomach passes through an opening in your diaphragm, which can cause complications in your esophagus.
It can also lead to GERD, a condition in which acid is coming out of your stomach, where it's supposed to be. There's a valve between your stomach and your small intestine called the pyloric valve. When the acid in your stomach refluxes over that valve, it causes symptoms that are very similar to that of acid reflux, heartburn being one of the primary ones. Heartburn is a burning sensation that radiates up from your stomach to your chest and throat.
It occurs when food and stomach juices reflux up into your esophagus, which is the tube that leads from your throat to your stomach. It's typically most bothersome at night, and tends to occur in connection with certain activities, such as eating a heavy meal, bending over or lifting a heavy object and lying down, especially when laying on your back. While inclined bed therapy will not cure acid reflux, it may reduce the pain associated with lying down.
Success Stories
Among the success stories included in Hawke's article is a man who, due to a spinal cord injury, had lost all control over his legs. After incorporating inclined bed therapy with his other treatments, he was eventually able to walk between parallel bars. Other success stories include a young girl with cerebral palsy was also able to stand up for the first time after she'd used inclined bed therapy for eight months, and Terri, a woman with multiple sclerosis, who eventually improved to the point that she no longer needed drug therapy.
Hawke writes, "In a 2015 radio interview, Terri reported that her neurologist had recently told her she would have no need for any further appointments as she was better. He had never seen anyone in this situation get better." Interestingly, inclined bed therapy has even benefited people with psoriasis and psoriatic arthritis. In the case of the latter, the woman reported "instant relief" after the first night.
According to Fletcher, results seem to suggest sleeping on an incline helps boost both metabolism and immune function, which could help explain some of these success stories. Sleeping on an incline also affects intracranial pressure. This was the conclusion of research done by medical anthropologist Sydney Singer. Hawke writes:8
"His research is based on a 10- to 30-degree elevation of the head, not the whole body, and some impressive results were found regarding the effects of inclined sleeping on intracranial pressure, in particular research into sleep positions as a possible cause of migraines.
'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 in most people. Some reported that they no longer had certain allergies.'"
Potential Brain Benefits
According to Singer, sleeping on an incline may also benefit other brain conditions, including ADHD and Alzheimer's. Indeed, while not mentioned, it's possible by altering the intracranial pressure you allow for improved glymphatic drainage. It was long believed that the brain was unable to clean itself out, as the lymphatic system does not include the brain.
More recent research has proven this to be incorrect, showing the brain actually has its own lymphatic system that gets into your brain by piggybacking on blood vessels. Amyloid beta deposits and other toxins are cleaned out of your brain nightly during deep sleep. This waste-removal system is now known as the glymphatic system.
By pumping cerebral spinal fluid through your brain's tissues, your glymphatic system flushes waste from your brain back into your circulatory system and onto your liver for elimination. Just about anything that hampers the efficient function of your glymphatic systemwill promote Alzheimer's, by allowing waste to accumulate in your brain, and it stands to reason that improving this brain detoxification would help prevent Alzheimer's and other neurological dysfunction as well.
Are You Ready to Try Sleeping on an Incline?
In addition to sleeping on my back with a pillow to support my neck (opposed to my entire head), as recommended by chiropractor and exercise physiologist Dr. Peter Martone, I also changed my bedframe to one that allowed me to elevate the head of my bed to achieve a 5-degree incline. While I have no health problems that would call for this, I find it helps improve my sleep.
When you first start out, you may want to ease into it by raising the head of your bed just 3 inches. Once you're used to that, raise it to the recommended 6 inches. Going up to 8 inches, which is the maximum recommended elevation, can be tricky, as you'll start sliding quite a bit. Also, be aware that in some cases you may experience muscle soreness and/or a stiff neck for the first week or two until your body has adjusted to the new position.
Fletcher also recommends drinking more water than usual, as the elevation will decrease fluid retention and enhance urination. This also means your body's waste removal will be enhanced, so more water is needed to help flush out toxins. Overall, I believe inclined bed therapy can be of all-around benefit for your health and is well worth a try.
Original article by Dr Mercola: https://articles.mercola.com/sites/articles/archive/2018/02/15/inclined-bed-therapy.aspx
Dr J.P. Torre is asking for people to test Inclined Bed Therapy In a Free Online Trial Please Join This Important Study. IBT Study
This is very exciting and a long awaited breakthrough.
Dr Torre wants to include data from people already using IBT.
Here is your chance to help him understand more about how IBT has affected you. He does not need your personal details if you wish to remain anonymous.
You don't have to be sick to join either, Dr Torre is researching a wide range of physiological changes and is interesting in seeking solutions to help prevent medical conditions and boosting your health and fitness also.
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Andrew Fletcher - Benefits of Inclined Bed Therapy. What Did the Ancient Ones Know? Veritas Radio with Mel Fabregas
May 31, 2018
S y n o p s i s This is probably one of the most important interviews you will hear in a long time dealing with health benefits. You have heard me say that oftentimes the simplest strategies pay great dividends. Getting sensible sun exposure and grounding to the earth are two examples.
But what if I told you that sleeping on an incline is another? Have you ever wondered who told us that laying flat is the correct way to sleep? Who decided this was correct and why are we accepting this unqualified flat bed wisdom?
I've never though about it before. Have you? I sleep flat because my parents slept and their parents before them I guess. While few have heard of it, and sleeping on a horizontal surface is a well-established norm, raising the head of your bed 6 to 8 inches so that you're sleeping on a 5-degree incline may have a number of benefits, including:
Improving blood circulation Boosting metabolism Improving glymphatic drainage from the brain Improving immune system function Improving respiratory function Easing symptoms associated with Alzheimer's, diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea, acid reflux, edema, varicose veins and more.
In reference to the image above: Inclined Bed of Queen Hetepheres I (2575-2528 B.C) : the queen would have slept on her side with her cheek resting on the headrest. A foot-rest, decorated with a gold and faience design of stylized plant motifs, both served as decoration and prevented her from slipping down (Museum of Fine Arts, Boston).
The constant force of gravity has played a central part in the evolution of life on earth and is a major component of our physical environment. Man was designed or has evolved to function in the upright position in the earth gravitational environment. Microgravity induces a vast array of changes in our organism:
Bone Loss : bone mineral density decreases; Muscle Atrophy : skeletal muscles lose both mass and strength; Fluids Shift : bodily fluids shift from the lower to upper extremities causing health problems such as increased intracranial pressure (linked to migraine headaches and strokes), cognitive issues, and sensory problems such as impaired smell, taste, and vision (mimic age-related macular degeneration). Immunological effects : inhibited cell-mediated immunity, reactivation of latent viruses, and altered or decreased production/activation of almost all types of immune cells and proteins.
How To Improve Sleep: 25+ Experts Share Their Helpful Tips by Alex Fergus
Sufficient quality sleep is a fundamental pillar when it comes to health, happiness and looking and feeling amazing. Yet many of us struggle with it.
I have written extensively on ways to improve your sleep quality in THESE articles. But I decided to hear what other sleep experts recommend when it comes to improving sleep.
I reached out to some of the top sleep coaches, sleep gurus, sleep consultants and sleep experts in the world and asked them three simple questions:
- What is their top supplement for improving sleep?
- What is their top item for improving sleep?
- What is their top tip for improving sleep?
Below I have shared their answers!
Read On To Learn How To Improve Your Sleep!
Andrew K Fletcher - Originator of Inclined Bed Therapy at InclinedBedTherapy.com
Your top supplement for improving sleep? Gravity. It's free.
Your top product for improving sleep? Inclined Bed / Furniture Risers, Books, Bricks, Wooden Blocks used to raise the head end of a bed. You can read more about this HERE and how high to raise a bed depending upon bed length HERE.
Your top tip for improving sleep? Stay off flat beds - Avoid flat bed rest syndrome.
Other tips include:
Avoid memory foam mattresses. Best mattress is a natural fibre spring type. Use only one pillow. Memory foam causes us to overheat and sweat, it also dips under our weight and causes back ache and pain.
Rotate your posture during the night and best to sleep without underwear, due to it riding up while sleeping inclined.
Avoid sleeping with hands near pillow as this will cause numbness as it compromises circulation, which validates IBT theory
Use cotton sheets. Wrap a duvet or blanket around your mattress to prevent slipping down. Not a problem for most, but some do take time to settle in.
Keep a journal to note all changes, to help understand what is happening with sleeping inclined and please help Dr J.P Torre at Join Dr Torre's Inclined Bed Therapy Survey Who is conducting an independent analysis of the many effects reported from people with or without health issues and sleeping inclined.
Inclined Bed Therapy increases fertility and has been shown to correct erectile dysfunction. Be warned unless your planning for a baby.
IBT - Drug requirements can change, especially in Diabetes and Parkinson's so please monitor for changes.
IBT - Blood pressure has been shown to move in both directions, so please monitor for changes.
Full article: 25 sleep experts share there tips
Alex Home Page: https://www.alexfergus.com/
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