Adapted from "Optimal sleep positions for sleep apnea" from Sleep Cycle here
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Obstructive Sleep Apnea (OSA) is the most common type of sleep apnea, where the upper airway is partially or fully obstructed as you sleep. Symptoms include heavy snoring, waking up with a dry throat, headache or a choking sensation, daytime sleepiness, trouble concentrating during daytime, sleep deprivation, mood swings, trouble waking up in the mornings, getting up several times during the night, and high blood pressure. Sleep tracking apps like Sleep Cycle may be able to help detect snoring.
Best positions for sleep apnea
There are different physiological reasons to consider different sleep positions for sleep apnea:
- Sleeping on the left side: Considered to be the most effective sleep position for sleep apnea, as it encourages blood flow, reduces snoring, and calms sleep apnea. Research indicates that left side-sleepers experience fewer severe sleep apnea occurrences.
- Sleeping on the right side: If sleeping on the left side doesn’t come naturally, opt for the right side before the back or belly. Both sleeping on the left and right side are preferable because it helps alleviate issues such as gastroesophageal reflux diseases (GERD), which can aggravate sleep apnea symptoms.
- Sleeping on your stomach (or belly): This works as gravity pulls the tongue and soft tissue forward, reducing airway obstructions. However, use this position with caution, especially if you have severe sleep apnea, as covering your face and mouth with a pillow can cause problems. Also, be careful if you suffer from neck problems as sleeping on your belly might cause unnecessary strain on the neck.
- Sleeping on your back (or supine): This is generally considered the worst sleeping position for sleep apnea. Soft tissues in the upper airway, including the tongue, create upper airway resistance, leading to more severe sleep apnea occurrences. If you are a back-sleeper, consider elevating your head to reduce sleep apnea symptoms.
Trying different CPAP-Mask options
For those diagnosed with OSA and using a CPAP machine with a mask, there are different mask options depending on the sleeping position. The CPAP treatment is designed to clear the air passage from narrowing during sleep, increasing the pressure in the air passage to prevent its collapse.
- Side sleepers - nasal pillow and nasal CPAP masks are recommended
- Stomach sleeper - nasal pillow mask paired with a CPAP pillow is ideal for stomach sleepers
- Back sleepers - no limit to the options available, as all masks (full-face, nasal pillow, and nasal masks) will work for this sleeping position.
Disclaimer: The information presented in this article or video is intended solely for educational and general informational purposes. It does not offer medical advice or replace the professional opinion of a healthcare provider regarding the diagnosis, treatment, prevention, or management of any illness, condition, or disability. It is essential to consult a physician or a qualified healthcare professional about your specific health concerns and before implementing any new health care routines, including making changes to your diet or lifestyle.