Best Sleep Position for People With Sleep Apnea: Your Guide To A Restful Sleep

If you feel extremely sleepy during the day, wake up abnormally at night, snore loudly, or suffer from a daily morning headache, you're probably a victim of sleep apnea. Well, sleep apnea is the most common health issue in the United States. Treatment for sleep apnea includes supportive care by using devices such as CPAP machines and taking medications such as a nasal spray that can dilate the nasal passages. Another crucial method is choosing the best position to sleep. Sleeping on your side is considered the best sleep position for sleep apnea, as it helps prevent blocking of the airway, allowing you to sleep longer and better. 

However, there are other sleep positions you can try to prevent obstructive sleep apnea. Let’s explore the article to learn about all the ideal sleep positions! We will also discuss the positions to avoid! 

Best Sleep Position for Sleep Apnea

Sleep positions are crucial for patients with sleep apnea. Sleeping in a proper position does wonders and can drastically improve your sleep pattern through the night. That being said, sleeping positions are also beneficial for other underlying ailments.

The following are some of the best sleeping positions for sleep apnea: 

1. Sleeping on your side

According to National Council on Aging, sleeping on the side is the best sleep position for sleep apnea. It inherently does not cause any obstruction to the airways, and your tongue is kept safely on the side through the night. Tying a tennis ball or a small ball to your back is advised. It will prevent you from turning to your back during your deep sleep. You can choose the left and right side depending on the health conditions you might be living with.

• Sleeping on the left: Sleeping on the left is helpful for people who suffer from acid reflux, other gastric problems, and sleep apnea. This is because the stomach is located to the left of the abdomen. Lying down on the left soothes the stomach and gives you a good night's sleep. 

• Sleeping on the right: People with a heart condition can benefit from sleeping on their right side. Experts find that sleeping on the right is an instinct to protect the heart. Moreover, they reveal that sleeping on the right also slows the nervous system's activity, lowering the blood pressure and heart rate.  

2. Sleeping on your belly

The second best position for sleep apnea patients is lying on their bellies. While most people may not prefer to add pressure on their full tummies, it is advisable to consider this position if you wake up frequently at night. Depending on your preference, you may choose to place the pillows in the following ways:

• Lie with a flat pillow under your head and belly

• Lie with an elevated pillow under your head

3. Sleeping with an elevated head

Sleeping on your back is bad for sleep apnea. Therefore, if you lie on your back, elevate your head to sleep in a reclining position. This will save your throat and windpipe from being choked by your tongue and neck muscles. You may benefit from any of the elevated head sleeping positions that we have discussed in the next section. Take a look!

Best Elevated Positions for Sleep Apnea

The following are the best-elevated positions for sleep apnea that you should definitely try to ease your night sleep: 

• A recliner chair or bed: Most sleep apnea patients claim to sleep best on a recliner chair. It is because gravity plays a role in keeping the tongue downwards. The tongue does not roll to the back of the throat and does not obstruct the airway at night. Sleeping in this position may not be favorable for most people and may cause neck pain and arm pain. Therefore, consider using a wedge mattress or a wedge pillow instead to help you sleep better. 

• A wedge mattress: These mattresses are available or can be air-blown to your preference. They are basically placed below the mattress to give it a slight raise towards the head and neck while the foot remains flat. 

• A wedge pillow: When wedge mattresses aren't available, you may use a wedge pillow. The pillow is flat at the bottom with a gentle rise to give your neck and head a gentle lift. 

• Use bed risers: Another way to elevate your sleeping position is by using bed risers. Little structures are made of plastic, metal, or wood fixed on each bed's bottom corner. The bed can be elevated 6-9 inches using bed risers. Remember to start small with a few inches and then elevate higher. 

Note: Avoid stacking pillows one over the other to elevate your back and head. It harms your back and neck and can damage the vertebral column in the long run. Invest in one of the above methods of elevation that will help you sleep better at night.

What is the Worst Sleep Position for Sleep Apnea?

Sleeping on the back is the worst sleep position for sleep apnea. 

Obstructive sleep apnea (OSA) occurs when the muscles of the head and neck relax and fall back on the windpipe and block the airway. It inherently interferes with normal breathing, and due to the lack of oxygen, the reflex action makes you wake up from your sleep only to resume your breathing but not your sleep. Such a sleeping pattern is highlighted when persons with sleep apnea lie on their backs. Hence, sleeping on the back is the worst position for sleep apnea. The following reasons make this position most terrible:

• The head and neck muscles relax faster due to gravity blocking the airways when you lay in a prone position. 

• It may also occur if the patient is obese and the fat deposits around the neck region, adding the obstruction in the airway. 

• Another reason to avoid this position is that your tongue can easily roll back to the back of your throat and block your normal breathing.

If You are Pregnant

Sleep apnea is very common during pregnancy. If you are struggling with such an issue, sleeping on the side is the best sleep position for pregnant women, a study says. This might prevent the risk of stillbirth. One clinical trial shows that sleeping on the left or right side may reduce 5.8% of stillbirth cases in the late 28 weeks of pregnancy. Lying on the left side boosts blood circulation towards the heart.

Moreover, according to American College of Obstetricians and Gynecologists (ACOG), while sleeping on the side, make sure to bend one or both knees to support the back. Place pillows between the knees and under your belly. In addition, you can also try a full-body pillow for comfortable sleep. Remember that sleeping on the stomach is somewhere fine during the first trimester. However, as the belly grows, avoid this position. Furthermore, don't sleep on your back as it can lead to risks such as lower birth weight of a newborn. 

Additional Tips to Improve Your Sleep Apnea

Along with the best sleeping position for sleep apnea, you can also try the following tips & tricks to improve your sleep:

• Maintain a healthy weight: Obesity can be a contributing factor to obstructive sleep apnea. Hence, it is crucial to maintain a healthy body weight through a balanced diet and proper exercise.

• Avoid alcohol and smoking: Both alcohol and smoking can worsen the potential symptoms of sleep apnea. So, the best advice is to stop drinking alcohol and completely avoid smoking.

• Improve nasal breathing: Sinus problems, allergies, and congestion can also block nasal airflow. This might make you breathe through your mouth. So, use breathing strips, saline sprays, and antihistamines to effortlessly open your nasal passageway.

• Use CPAP machine- This is a specialized machine with an attached nasal mask that transmits continuous high-pressure air into the nasal passage to prevent the collapse of the throat muscles. The air is pressurized and continuous for the night's sleep to avoid blockage in your breathing.

• Try aromatherapy- Another way to improve your sleep is by inhaling scents that calm the mind and the nerves. Thus, it promotes a deep sense of calm and rest in the body.

• Move the body throughout the day: Practice exercises under a trainer's supervision for 30 minutes, 5 days each week. This improves sleep quality. Stretching exercises soothe back pain and ease sleep. However, avoid workouts before going to bed.

Final Thoughts

Several positions can be the best sleep position for sleep apnea. Those may include sleeping on the side, sleeping on the stomach, and sleeping with an elevated head. However, always consult a health specialist for the best sleeping position for sleep apnea to ensure no risks. Sleep apnea is a serious and treatable condition. All you need to do is take the first step towards choosing to get treatment. Talk to a specialist who can care for your symptoms and advise you towards treatment and a better life. It will help relieve stress about your health and your sleep. 

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