Elevate the head of your bed about 30 degrees from the waist up.

There are several ways to elevate your head:

  Use a foam wedge. These can be purchased at a foam
mattress store, or medical supply distributor. Wedges are
already in use for other medical conditions, and should
be available. A 12-inch wedge provides an elevation of
approximately 30-degrees.

  Get an adjustable bed. This can allow you to elevate your
head and legs to their most comfortable position.

  Sleep on a recliner. This is similar to sleeping on an
adjustable bed.

  Stuff sleeping bags or rolled up blankets underneath your
mattress to create an incline plane from the waist up. The
top of the mattress should be about 12 inches from the
box spring and slope down from there to be level at the hips.

  Place blocks underneath the top legs of the bed frame,
elevating the bed about 10-degrees.  This is the easiest way to elevate the bed for children, although it can be used by anyone.  NOTE: the degree elevation is less to prevent excessive foot swelling, and sliding down the bed.

You are trying to improve the circulation to your brain.

Try to sleep on your back, since this minimizes compression on the neck arteries and veins, which could hamper circulation. Do not accidentally interfere with your neck circulation by leaning your neck into a pillow or by wearing anything tight around the neck.

Sleeping on your back is more comfortable when you place a pillow underneath your knees, taking the strain off of your lower back, and helping you stay on the incline plane without sliding down.

If your neck is tight this can interfere with circulation, too. Get a daily massage, or massage your neck yourself.

This lifestyle change has been shown effective in over 70% of those trying it in our Migraine Relief Project.

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