Sleep apnea is a condition where breathing repeatedly stops and starts during sleep. These pauses can last from a few seconds to minutes and may occur many times each hour. Obstructive sleep apnea, the most common type, happens when the airway becomes blocked or narrowed, often due to the relaxation of throat muscles and tissues. The way a person lies down can significantly influence whether their airway remains open or becomes obstructed during sleep.
Recommended Sleeping Positions
Side sleeping is generally recommended for individuals with sleep apnea, particularly obstructive sleep apnea. This position helps maintain an open airway by preventing the tongue and soft palate from collapsing backward into the throat. When sleeping on the side, gravity works to keep these tissues forward, reducing the likelihood of obstruction. Side sleeping can significantly reduce breathing disruptions.
Elevating the head of the bed is another helpful adjustment that can complement side sleeping or offer benefits on its own. Raising the upper body, even slightly, uses gravity to pull the jaw and tongue forward. This action helps to keep the airway clear and can lessen the severity of breathing pauses. Some studies indicate that elevating the head can improve blood oxygen levels for those with sleep apnea.
Positions to Avoid
Sleeping on the back, also known as the supine position, is typically discouraged for individuals with sleep apnea. In this position, gravity can cause the tongue and soft tissues in the throat to fall backward. This backward movement can narrow or completely block the airway, leading to more frequent and severe breathing interruptions. Studies have shown that the apnea index, a measure of breathing pauses, can be twice as high when sleeping on the back compared to side sleeping for some individuals.
While stomach sleeping may keep the airway open for some, it is generally not a widely recommended position. Sleeping on the stomach can place considerable strain on the neck and spine, potentially leading to discomfort or other issues. While it might reduce apnea severity, the potential for musculoskeletal problems often outweighs this benefit.
Tools for Positional Support
Various aids can help individuals maintain recommended sleeping positions throughout the night. Positional pillows, such as wedge pillows, are designed to elevate the upper body and promote side sleeping. Body pillows also assist by providing support that makes it easier to stay on your side and prevent rolling onto your back.
Specialized sleep apnea pillows are available to support side-sleeping or work with CPAP masks. Devices like “bumper belts” or “backpacks” are also used to physically prevent a sleeper from rolling onto their back. These tools make lying supine uncomfortable, encouraging side sleeping.
The Role of Medical Guidance
Positional therapy, including adjustments to sleeping posture, can be a beneficial approach for managing sleep apnea symptoms. It is often most effective for mild to moderate sleep apnea or as a complementary strategy. For about half or more of people with obstructive sleep apnea, symptoms may improve with changes in sleeping position.
However, positional changes are not a universal solution and may not be sufficient for all cases of sleep apnea. It is important to consult a healthcare professional for a proper diagnosis and a personalized treatment plan. A doctor can determine the severity of your sleep apnea and recommend appropriate interventions, which may include other therapies.