Sleep apnea is a common condition where breathing repeatedly stops and starts during sleep. These interruptions, lasting from seconds to minutes, occur multiple times nightly. This prevents the body from getting enough oxygen and disrupts the sleep cycle, leading to fatigue and other health concerns. While medical consultation is important for diagnosis and treatment, adjusting sleep position can influence the severity of symptoms.
How Sleep Position Affects Breathing
Sleep position significantly impacts breathing during sleep due to the influence of gravity on the upper airway. When a person lies down, gravity can cause the tongue and soft tissues in the throat to fall backward, narrowing or obstructing the airway. This phenomenon is particularly evident during sleep when muscles naturally relax, which can further reduce the patency of the upper airway.
Studies support gravity’s role in sleep-disordered breathing, showing reduced breathing interruptions when gravitational forces are minimized. This indicates that the body’s orientation relative to gravity plays a direct role in how easily air can flow through the throat. The interaction of gravity with relaxed soft tissues can lead to increased airway resistance and potential collapse, hallmarks of obstructive sleep apnea.
Beneficial Sleep Positions
For individuals with sleep apnea, sleeping on the side is generally recommended. Side sleeping helps keep the airway open by preventing the tongue and soft tissues from collapsing into the throat due to gravity. This position can reduce snoring and decrease breathing disruptions, with some individuals experiencing up to a 50% reduction in apnea episodes.
Both the left and right sides offer advantages, though some research suggests the right side may be particularly effective for obstructive sleep apnea due to differences in blood flow. However, left-side sleeping can be beneficial for those with acid reflux, a common co-occurrence with sleep apnea. Elevating the upper body, using a wedge pillow or raising the head of the bed, can also help manage symptoms by promoting better airflow. While stomach sleeping can also pull the tongue and soft tissues forward, potentially reducing airway obstruction, it may strain the neck and spine.
Sleep Positions to Limit or Avoid
Sleeping on the back, or the supine position, is typically discouraged for individuals with sleep apnea. In this position, gravity causes the tongue and soft tissues in the throat to fall backward into the airway. This backward movement can significantly narrow or completely block the breathing passage, worsening sleep apnea symptoms and increasing pauses.
More than half of individuals with obstructive sleep apnea experience more severe symptoms when sleeping on their back. Avoiding the supine position is a common recommendation in positional therapy due to its direct impact on airway patency.
Techniques for Changing Sleep Habits
Changing long-standing sleep habits requires consistent effort and can be supported by various techniques and tools. Positional therapy involves strategies to encourage sleeping in a non-supine position, especially for those whose sleep apnea is worse on their back. One simple method is the “tennis ball trick,” where a tennis ball is sewn into the back of a pajama top, making it uncomfortable to roll onto the back during sleep.
Specialized pillows, such as body pillows or wedge pillows, can provide support and help maintain side or elevated sleeping positions throughout the night. Body pillows can be hugged to prevent rolling onto the back, while wedge pillows elevate the upper body to keep the airway more open. More advanced positional therapy devices exist, including chest-worn belts or vibratory devices that gently prompt a change in position if the wearer begins to roll onto their back, without fully waking them.