Best Position to Sleep with Sleep Apnea?

Getting a good night’s sleep is essential for your overall health and well-being.

However, the position you sleep in can play a significant role in the quality of your sleep. This is especially true for individuals with obstructive sleep apnea (OSA).

If you suffer from OSA, your sleep position can impact the frequency and intensity of apnea episodes during the night. Apnea episodes are short periods, up to 10 seconds long, where breathing stops and can occur up to 30 times an hour.

These episodes can lead to oxygen deprivation in the brain, which can result in both short and long-term health complications. Let’s find out what the best position to sleep with Sleep Apnea is.

Table of Contents

What Your Sleeping Position Reveals About Your Sleep Apnea

Sleep position plays an important role in the development and management of sleep apnea. Here are some of the sleep positions and what they mean for sleep apnea sufferers:

On Your Back

Sleeping on your back can lead to the tongue and soft tissues in the back of the throat collapsing and blocking the airway, causing snoring and sleep apnea.
Back sleeping can increase the frequency and duration of apnea episodes throughout the night.

On Your Stomach

Sleeping on your stomach can help keep your airway open and decrease the frequency and intensity of apnea episodes.
However, it can also cause strain on your neck and spine, leading to discomfort and stiffness.

On Your Side

Sleeping on your side can reduce snoring and improve the quality of sleep for sleep apnea sufferers.
It can also help keep the tongue and soft tissues in the back of the throat from collapsing and blocking the airway.

Elevated

Sleeping with your upper body elevated can help reduce the frequency and intensity of apnea episodes.
Elevating your upper body can also help alleviate symptoms of heartburn and acid reflux.

It’s important to note that everyone’s sleep position preferences and needs are different. It’s recommended that you find a sleep position that works best for you and helps manage your sleep apnea symptoms.

The Benefits of Sleeping on Your Left Side for Sleep Apnea

Sleeping on your left side can help alleviate some of the symptoms of sleep apnea.

Additionally, this sleeping position can relieve conditions like acid reflux, which can trigger apneas.

Calm Your Sleep Apnea with Right-Side Sleeping

Sleeping on your right side can be a beneficial sleep position for those with sleep apnea.

Side sleeping in general is often recommended for individuals with this condition.

When you sleep on your right side, it can help to reduce snoring and promote better blood flow, which can lead to improved breathing and less frequent apnea episodes.

Create a Sleep-Conducive Environment

Your bedroom should be a peaceful and relaxing space that promotes sleep.

Keep the room cool and well-ventilated by opening windows or using a fan or air conditioner.

Make sure your mattress and pillows are comfortable and supportive, and invest in light-blocking curtains or blinds to keep out any excess sunlight.

You can also try using a white noise machine or earplugs to block out any external noise for better sleep this summer.

Optimal Sleep Positions for Managing Sleep Apnea

Getting a good night’s sleep can be difficult when you have sleep apnea.

One of the ways to improve your sleep quality is to adjust your sleeping position. Here are some of the best head positions for sleeping with sleep apnea:

Elevated Head Position – Sleeping with your head elevated can help reduce the frequency and severity of apnea episodes. Elevating your head can be achieved by using a wedge pillow or an adjustable bed. By keeping your head elevated, you help keep your airway open and prevent blockages that lead to apnea.
Lateral Head Position – Sleeping on your side is recommended for people with sleep apnea as it helps keep your airway open and reduces snoring. Sleeping on your left side is particularly effective in reducing the frequency and severity of apnea episodes.
Neutral Head Position – Sleeping with your head in a neutral position can help reduce the strain on your neck muscles and improve your breathing. To achieve a neutral head position, use a pillow that is not too high or too low, and avoid sleeping on your stomach as it can strain your neck muscles and make it difficult to breathe.
Chin Strap – Using a chin strap can help keep your mouth closed while sleeping, which can be helpful if you tend to breathe through your mouth at night. Breathing through your mouth can lead to dry mouth and sore throat, and can make sleep apnea worse.

By adjusting your head position and using a chin strap, you can help alleviate the symptoms of sleep apnea and improve the quality of your sleep.

If you have sleep apnea, talk to your doctor about the best sleeping position for your specific condition.

Natural Remedies and Lifestyle Changes to Manage Sleep Apnea

Sleep apnea can have a significant impact on your daily life, making it difficult to stay awake and alert during the day.

While a sleeping position can help manage some of the symptoms, there are other methods you can use to manage sleep apnea.

Here are some other ways to manage sleep apnea:

Continuous Positive Airway Pressure (CPAP) Therapy: This is a common treatment for moderate to severe sleep apnea. CPAP machines use air pressure to keep your airways open while you sleep, reducing the frequency and intensity of apnea episodes.
Oral Appliances: Oral appliances are mouthguards that can help keep your airway open while you sleep. They can be used alone or in combination with CPAP therapy.
Weight Management: Being overweight is a risk factor for sleep apnea. Losing weight through diet and exercise can reduce the frequency and severity of apnea episodes.
Avoid Alcohol and Sedatives: Alcohol and sedatives can relax the muscles in your throat and make sleep apnea worse. Avoiding them or limiting their use can help manage the symptoms of sleep apnea.
Positional Therapy: Similar to sleeping position, positional therapy involves using devices that encourage you to sleep in a certain position to manage sleep apnea symptoms. For example, a tennis ball can be sewn into the back of a shirt to discourage sleeping on your back.
Surgery: In some cases, surgery may be recommended to treat sleep apnea. Surgery can be used to remove excess tissue in the throat or to reposition the jaw to help keep the airway open.

It is important to consult with our offices at Joshua Bratt DMD PC to determine the best course of treatment for your sleep apnea.

Creating a Comfortable Bed for Better Sleep with Sleep Apnea

Getting a good night’s sleep is crucial when you have sleep apnea, and your bed plays a significant role in ensuring that.

Here are some tips on how to make your bed more comfortable for sleep apnea:

Invest in a good quality mattress: A supportive and comfortable mattress can go a long way in reducing the symptoms of sleep apnea. Look for a mattress that supports your body weight and aligns your spine properly.
Use comfortable pillows: Pillows can also make a significant difference in the quality of your sleep. Use pillows that support your head and neck and keep your airways open. Wedge pillows can also be helpful in keeping you elevated and reducing snoring.
Use breathable bedding: Choosing bedding made from breathable materials like cotton can help you regulate your body temperature and reduce night sweats. Avoid synthetic materials that trap heat and moisture.
Consider using a body pillow: Body pillows can help keep your body aligned and prevent you from rolling onto your back while sleeping, which is a common cause of sleep apnea.
Adjust your bed frame: Adjustable bed frames can help you find the perfect sleeping position to reduce sleep apnea symptoms. Raising the head of the bed slightly can help keep your airways open and reduce snoring.

By making your bed comfortable and sleep-friendly, you can improve your sleep quality and reduce the severity of your sleep apnea symptoms.

The Significance of Clean Bedding for Managing Sleep Apnea

Getting a good night’s sleep is essential for overall health and well-being, and having clean sheets is a crucial factor in achieving this.

Dirty sheets not only make your bed look unappealing but can also have negative impacts on your health, particularly for people with sleep apnea.

When you sleep, your body sheds dead skin cells, oils, and sweat, which can accumulate on your sheets over time. Bacteria and dust mites can also accumulate in your bedding, leading to allergies and respiratory issues, which can exacerbate sleep apnea symptoms.

Here are some reasons why clean sheets are essential for managing sleep apnea:

Improved air quality: Clean sheets reduce allergens and dust mites, which can help improve the air quality in your bedroom and promote better sleep.
Reduced risk of infections: Dirty sheets can harbor bacteria, which can increase the risk of infections, especially for people who use a continuous positive airway pressure (CPAP) machine for sleep apnea.
Better sleep quality: Clean, fresh sheets feel more comfortable and can help promote a better night’s sleep, which is essential for people with sleep apnea.

To keep your sheets clean, it’s important to wash them regularly. Aim to wash your sheets at least once a week in hot water to kill any bacteria or dust mites that may be lurking in your bedding.

You may also want to consider using hypoallergenic detergent to reduce the risk of allergic reactions.
In addition to washing your sheets, it’s also a good idea to vacuum your mattress regularly and use a mattress cover to protect it from allergens and dust mites.

By keeping your bedding clean and fresh, you can help manage your sleep apnea symptoms and improve your overall sleep quality.

Creating a Sleep-Conducive Environment Shutting the Blinds

When it comes to creating the optimal sleeping environment for those with sleep apnea, shutting the blinds can make a big difference.

Here’s why:

Light can disrupt your natural sleep cycle: Exposure to light can suppress the production of melatonin, a hormone that regulates sleep. This can make it harder to fall asleep and stay asleep throughout the night.
Outside noise can interfere with sleep: Streetlights, car headlights, and other outside sources of light can create noise and distractions that make it difficult to fall asleep and stay asleep.

By shutting the blinds, you can create a darker and quieter sleeping environment that promotes better sleep for those with sleep apnea.

Here are some tips to get started:

Use blackout curtains: These curtains are designed to block out outside light and noise, making them a great choice for those with sleep apnea.
Install blinds: Blinds can be adjusted to let in just the right amount of light, and they can also help block out noise from the outside.
Use eye masks: If you can’t install curtains or blinds, an eye mask can be a great alternative to help block out light.

Creating a dark and quiet sleeping environment can help improve the quality of sleep for those with sleep apnea, making it easier to fall asleep and stay asleep throughout the night.

Improving Your Sleep Quality with Sleep Apnea Final Thoughts

Creating a sleep-conducive environment is crucial in managing sleep apnea.

Your sleep area should be quiet, cool, and comfortable.

Invest in a good quality mattress and pillows that support your neck and spine.
Keep your room dark and quiet by using curtains or blinds to block out noise and light.
Remove electronics from the bedroom, including TVs, laptops, and cell phones, as they emit blue light that can interfere with sleep.
Keep the bedroom temperature cool and comfortable to promote sleep.
Consider using a white noise machine or earplugs to block out any external noise that might disturb your sleep.

At Joshua Bratt DMD PC, we understand the importance of a good night’s sleep for managing sleep apnea. Our dental practice offers customized oral appliances that can help alleviate sleep apnea symptoms and improve your quality of sleep.

If you’re experiencing symptoms of sleep apnea, schedule a consultation with us today.

Joshua Bratt

All Posts »