Ideal Sleeping Positions For Sleep Apnea

22nd September , 2021

Lack of quality sleep leads to sleep deprivation; it increases stress and affects your ability to function properly during the daytime. If you are experiencing frequent sleepless nights, this could be due to a   sleeping disorder. They impact a person’s ability to concentrate while they are awake.

Sleep apnea is one of the most common sleep disorders, during which the person momentarily stops breathing during the night. Characterized by frequent awakening throughout the sleep-wake cycle, it can cause daytime sleepiness and fatigue. Those with sleep apnea struggle to breathe properly when asleep due to closed airways. Both children and adults go through episodes of sleep apnea.

Obstructive Sleep Apnea (OSA) causes excessive daytime sleepiness and fatigue along with various cognitive impairments. Appropriate sleeping positions can decrease the symptoms of sleep apnea at night. The comfort level of your mattress can help you ease the episodes of sleep disorder. 

Common symptoms of Sleep Apnea that you be aware of;

  • Loud snoring through the sleeping duration 
  • Gasping for air while you sleep
  • Dry mouth and sore throat upon awakening 
  • Night sweats with high blood pressure
  • Having a headache in the morning
  • Trouble staying asleep for more than 1 hour 
  • Being excessively sleepy during the day
  • Trouble concentrating on tasks
  • Being irritable due to weakened brain functions

According to the American Academy of Sleep Medicine, apart from medical treatments used to treat sleep Apnea, a few changes to your daily sleeping position can improve how much sleep you get. The 3 best sleeping positions to improve sleep apnea are as follows.

Sleeping on your right side

Positioning yourself on your side can help the airways stay open to reduce snoring and alleviate mild apnea. In addition, preventing your tongue and throat muscles from restraining the airflow makes your breathing easier.

  • Provides greater support to your neck,  head and shoulders in elevated sleeping postures. This helps to ease headaches and reduce muscle stiffness.
  • Regulates blood flow around your body 
  • Creates no breathing resistance that decreases snoring  
  • Alleviates acid reflux that could lead to difficulty in breathing while asleep 

Sleeping on your stomach 

This sleeping position helps you by keeping your airways open, which can often get blocked by the tongue and soft tissues around the neck, but this could apply pressure on your back at the same time. Choosing a memory foam mattress and a soft, thin pillow made for stomach sleepers may help you reduce strain on your neck when lying down while you are sleeping on your stomach.

Sleeping on your back 

If you are sleeping on your back, using a pillow under your knees will put less strain on your pressure points, reducing the effect of morning headaches caused by sleep apnea. An elevated sleep position decreases the chances of a blocked airway.

Investing in a high-quality mattress to accommodate your needs will increase the quality of sleep you receive at the end of the day. Incorporating the above guidelines can help you reduce symptoms of sleep apnea over time.

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