Best Sleeping Position for Sleep Apnea 2021

You always have your way of sleeping position, whether it is a side, back or front. If you urge for a good sleep, the best sleeping position plays a significant role in your sleep. 

Everybody has their favourite sleeping position. It differs from one another. You feel comfortable when you sink with your preferred sleep position.

Are you suffering from Sleep Apnea, you have to focus on which sleeping position is suitable for your better sleep. Then only you can start your morning with a fresh mind without any breathing problem.

If you like to sleep your old sleeping position pattern, you get disturbed sleep and not have the energy to do your daily routine effectively.

After reading this article, I am sure you will find the best sleeping position for sleep apnea to get a good night sleep without any inconvenience. So it would help if you read this article till the end patiently.

This post aims to get clarity on how to get a good sleep with sleep apnea every night.

What is Sleep Apnea?

Sleep Apnea is a sleep disorder in which your breathing repeatedly stops and start during sleep.

The pause in breathing can last for a few seconds to a few minutes, and it happens 5 to 100 times a night. In most cases, sleep apnea combines with loud snoring.

It disturbs your natural sleep and keeps you awake more time with light sleep or non REM Sleep.

That is the primary cause of your daily routine: lack of energy, loss of productivity, and inability to do your physical and mental work effectively.

Types of Sleep Apnea

There is three variety in sleep apnea, obstructive, central and complex.

Obstructive Sleep Apnea is the most common condition faced by many people condition where it blocks the normal flow of air in the nose and mouth. It leads to loud snoring and disturbed breathing.

Central Sleep Apnea is a condition where the brain sometimes stops sending a signal to the muscles that control the breathing. 

Complex Sleep Apnea is a rare underlying condition that has Central and obstructive sleep apnea’s combo symptoms.

What is the best sleeping position for Sleep Apnea?

Across the globe, there are three varieties of sleep position followed by the people. One is side sleeping position, either right or left. Secondly, back sleeping stomach position finally. 

But if you have Sleep Apnea, you have to concentrate on your sleeping position by adding some alternatives because some posture won’t give good sleep quality.  

The straight forward answer for sleep apnea sufferer is side sleeping. It is a highly recommended sleeping position that helps you to calm and relax every night. 

Especially left side sleeping is the best choice which improves the blood flow and reduces the breathing problem, minimize the chance of getting number of Apneas in your bedtime.

Best Sleeping Position for Sleep Apnea

Left Side Sleeping Position

It is the most favourable sleeping position; make sure that you keep your spine in a straight alignment. 

In addition to sleep apnea problem, it reduces the symptoms of insomnia and gastroesophageal reflux disease, which affects your sleep health.

I already mentioned left side sleeping is a good sleeping position for back pain sufferers.

Most studies mentioned left side sleeping helps to fall asleep faster than other sleeping position.

 Sleep on your side balanced the blood flow and ease your breath during night sleep.

Follow these steps to make your sleep more comfortable 

• Gently lie on your back and roll towards the left side
• Make sure your shoulder in touch with your mattress along with the rest of your side.
• Now, place a pillow between your knees to make your spine in a proper alignment.

Right Side Sleeping Position

It is the second-best opinion, and it minimizes snoring and boosts air circulation, blood flow to the entire body.

To make this sleeping position comfortable, place a pillow in between your knees for healthier sleep.

Fetal Sleeping Position

You can also try this sleeping position to make your sleep pleasant. One research mentioned fetal sleep reduces the sleep apnea breathing difficulties easily. Many people claim that this position is the best option for a herniated disc.

• Lay on your back and roll towards the left or right side.
• Bend your knees towards your chest and your knees.

Stomach Sleeping Position

It is recommended sleeping position, but you can put your face, mouth in the pillow that irregulars your breathing and make the sleep apnea problem even worse.

It also gives strain to your neck and back region, not suitable for a night of quality sleep.

If you prefer to sleep on your stomach, there are some methods to make it feel comfortable.

• Lay on your front with the stomach. 
• Place a pillow under your lower abdomen to avoid more pressure on your back.

Back Sleeping position 

Sleeping on your back makes your problem worse at night time.

In general, snoring and sleep apnea sufferers must avoid this position. Back sleeping allows gravity to make the soft tissue in your mouth and throat region, leading to airway block.

If you are a back sleeper and with this position and want to continue in this position, then follow the below steps to make it easy.

• Gently Lay on your back and keep your shoulder in touch with your mattress.
• Now, place a pillow under your knees that put your hips and back in a proper straight alignment.
• If there is any extra space between your waist and the mattress, then place a small pillow or more for extra comfort.

How to deal with Sleep Apnea Effectively

A study mentioned, people having sleep apnea may experience light sleep or non REM Sleep compared to ordinary people.

Another study shows that adults with sleep apnea can negatively impact their partner’s sleep, daytime functioning, and relationship quality.

If you have mild to moderate level sleep apnea, some lifestyle changes, you make to improve the sleep quality and quantity.

Exercise Regularly – Doing exercise improves your heart and lung functions, keeps your breathing rhythmically, and maintains you in an ideal weight.

If you are not familiar with various exercises, do Aerobic exercise every day improves the upper body’s inner muscles and makes you energetic throughout the day.

Maintain an Ideal Weight – Overweight is the primary reason for various problems especially sleep apnea. It directly affects your breathing areas. If you lose little weight, it directly impacts your breathing, makes your breath easy, and regularises the blood flow.

Avoid Alcohol, Smoking and Sleeping Pills before bedtime or in the entire day. It relaxes the muscle in the throat and causes trouble while breathing during sleep.

Smoking directly affects your throat and airway, increase the chance of inflammation and irritation.

How to Sleep with Sleep Apnea Comfortably

To get a sound sleep overnight, select the best sleeping position based on your choice and follow the simple tricks for undisturbed sleep.

Do this simple yoga pose Viparitakarani every night 1 or 2 hours before bed regularly then you can feel the benefit in your sleep apnea symptoms.

Follow a consistent bed and wake up time every day that properly make your inner clock function.

Avoid using electronic devices 90 minutes before bed that keeps your natural melatonin level balanced and functions better.

Take your night food for half stomach and the remaining half per cent for water and air. It is the best way to eat healthily. 

You follow in your night meal, and you can see the drastic difference in your night sleep. That means better quality and quantity.

Practice military breathing method – I have seen many people benefit from this method. They can get a fast sleep in 5 minutes and enjoy the energy they get from good quality sleep.

Be Relax in Nighttime – As a couple, the research mentioned many adults have a routine of discussing their problems before bedtime, watching Netflix movies that make their brain active and involve in all unnecessary activities.

Our nighttime is designed for sleep. It is time to take a rest and relax. Do all other kinds of stuff in your daytime that is based on your wish. But in the night time be relax and sleep. 

Conclusion

Now you can get a clear idea of which position gives you the best quality of sleep. 

Sleep Apnea is not a significant problem like life-threatening diseases, but its impact of getting low quality sleep will cause substantial problems in your day to day life.

The many health ailments nowadays the young adults have cancer to diabetes are the result of sleepiness.

Every Adult should know how many hours of sleep they need to lead a healthy life.

My simple suggestion for sleep apnea suffers, Be active your whole day, eat your meal for half stomach, maintain a proper weight, practice the mentioned yoga pose and better sleep on the side. 

These combos work effectively to improve your sleep quality and reduce apneas episodes during night time.

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