How To Choose A CPAP Mask Based On Your Sleep Position

Best Sleep Position For Sleep Apnea:

best sleep position for sleep apnea

Sleeping on one’s stomach can help a person avoid the problems of supine sleep. Pressure on the nerves in the left arm or leg may cause other problems. Sleeping in this position may contribute to shoulder, lower back, and hip pain in the long term. Arms also may be raised above click here for info the shoulders with the hands by the face, above or behind the head, or out to the sides. Dr. Rausch-Phung is a board-certified preventive medicine physician and a freelance medical writer specializing in health, wellness, and prevention with a passion for health communication.

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Although treatment with CPAP reduces breathing problems more than positional therapy alone, some people may find positional therapy more comfortable or less invasive than CPAP. Fortunately, there are ways to minimize the effects of OSA on your body. For instance, knowing what sleep position is best for sleep apnea can help you stay asleep and steady your breathing throughout the night. Sleep apnea happens every night if you wake up every morning with a headache, mouth dryness, and a sore throat. This condition causes a breathing pause of seconds every night while you are sleeping.

best sleep position for sleep apnea

This simple adjustment prevents tissues in the throat from blocking airflow, which often causes snoring and breathing difficulties. The RISE app can guide you through 20+ sleep hygiene habits and tell you the ideal time to do each one depending on your own body clock to make them more effective. Sleep hygiene is important for everyone, but especially for those whose sleep is already compromised, and it can be hugely useful if you’re trying to get used to a new sleep position. One study saw participants wear a device around their chests that vibrated when they rolled onto their backs.

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Side sleeping has also been shown to reduce the number of apneas in those with central sleep apnea, where the brain doesn’t send the correct signals to your respiratory muscles. For some, sleep apnea can even be completely eradicated by avoiding back sleeping, and for others, it can significantly improve their symptoms. Research shows the number of sleep apnea episodes can double when sleeping on your back (also known as the supine position) compared to sleeping on your side.

Sleep apnea is a serious sleep disorder that can be life-threatening if left untreated. While sleeping on your side may help to reduce symptoms, you may need further treatments to fully manage the condition. When you’ve got sleep apnea, you’re already experiencing serious sleep disturbances throughout the night, so the last thing you want are digestive issues or back pain waking you up and adding to this sleep loss.

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A CPAP mask’s headgear can also interfere with sleep, particularly if it has hard plastic buckles or stiff anchor straps. When choosing a CPAP mask, you should consider both the overall size and shape of the mask and where the headgear rests against your face. The goal is to find an effective mask that is still comfortable during sleep. Sleeping on your side, losing weight and reducing alcohol intake are all shown to improve sleep apnea symptoms, as each reduces that chance of the throat collapsing under the weight of the neck. However, these should be used in tandem with treatment from your doctor.

Sleep apnea is also influenced by sleep position, and one of the best sleeping positions for sleep apnea is a side position with a straight back. Accurate sleeping such a good point positions lower the severity of sleep apnea and reduce snoring. This works as gravity pulls the tongue and soft tissue forward, reducing airway obstructions.

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Side sleeping, experts say, might just be your ticket to sweeter dreams by keeping airways clear. This post will guide you through the best positions that promise a good night’s rest and better health. A 2015 study looked at people with mild-to-moderate sleep apnea who used a head-positioning pillow designed to make side sleeping more comfortable and lift the head and neck when sleeping on the back. When sleeping with the pillow, both the severity and frequency of their snoring were reduced significantly. However, the machines can be uncomfortable and loud, so many people struggle to use them long-term.

Side sleeping can be a game-changer for those battling with sleep apnea. Lying on one’s side decreases the likelihood of tongue obstruction and airway blockage, allowing smoother breathing throughout the night. Sleep apnea causes disrupted breathing during sleep, resulting in poor rest.

If you sleep on your stomach, you generally do not require much pillow height or neck support. Research on stomach sleeping and OSA and CSA symptoms is limited, and evidence from the few available studies is mixed. Your sleep position plays a pivotal role in the quality of your sleep. Changing it up is just one of look at this many strategies you can try for better sleep. Choose a pillow with a loft, or thickness, that matches the distance between your neck and your shoulder. With a thicker pillow, your neck will stay aligned with your spine as you sleep on your side, preventing pain and soreness while maintaining proper alignment.

When considering the best sleeping position for sleep apnea, one needs to follow the central idea of keeping your head aligned with your neck and spine. Top sleeping positions are mentioned below to tackle symptoms of sleep apnea. Sleep apnea disrupts breathing during sleep, decreasing oxygen levels and depriving the body of quality rest. Finding sleeping positions that open up airway passages can provide relief. While back sleeping is the worst sleeping position for sleep apnea, you can make it better by elevating your head and neck to stop gravity from collapsing your airways.

Nicola Appleton is Sleep Features Editor at Tom’s Guide, specialising in quality news content surrounding sleep and wellbeing. Nicola cut her teeth as a journalist in a busy newsroom in Bristol, UK, 15 years ago as part of a team at Britain’s largest independent press agency. As well as tackling the vast topic of sleep, Nicola will be joining the raft of expert mattress reviewers at Tom’s Guide, helping steer readers towards the very best mattresses on the market. To coincide with Sleep Awareness Week 2024, we put that question to Professor Esther Rodriguez-Villegas, the founder of Acurable, which creates wearable medical devices designed to detect sleep apnea. “Because if you don’t have a pillow between your knees, that stress of sleeping on the side pulls on your hip and can cause some issues,” says Dr. Somers.

Breathing while lying down is different from when you are standing up. When you are upright, air flows more easily into your body, and your lungs have an easier time expanding. Lying down to sleep forces your body to fight against gravity as you try to breathe throughout the night.

Limited research suggests that, for people with obstructive sleep apnea, stomach sleeping in a face-down position may be even better at preventing airway collapse than side or back sleeping. That said, this position requires the use of a ‘prone pillow,’ which has cutouts that allow face-down sleeping. Evidence suggests that for many people with sleep apnea, the side sleeping position is best. People tend to experience fewer and less severe breathing events in this position because it helps prevent the narrowing or collapse of throat tissues.

When on your side, you may require a taller pillow to avoid neck strain and to ensure that your spine stays aligned. A rolled towel near your pillow may also provide extra height and support for your neck. Obstructive sleep apnea (OSA) occurs when a narrowed or blocked airway interferes with breathing repeatedly during sleep. Central sleep apnea (CSA) arises when the brain fails to send the signals required for the body to breathe normally. When sleeping on your back, aim to keep your arms in similar positions.

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