Did you know that 35.2% of American adults have insufficient sleep daily? There are many reasons for this, including stress, irregular schedules, and overstimulation, but one that’s prevalent yet often overlooked is sleep apnea. According to the Sleep apnea is a condition that causes abnormal breathing during sleep. One of the symptoms includes chronic snoring which leads to interrupted sleep. Oftentimes, your sleeping position can either aggravate or relieve some of the symptoms of sleep apnea, such as snoring. In this article, we explore ways you can improve your sleep quality plus the best and worst sleeping positions for sleep apnea.
What causes sleep apnea?
There are many things that can cause sleep apnea and prevent you from having a good night’s sleep. Making the right lifestyle choices and having an environment that’s conducive to sleep can help relieve some of the symptoms.
-
Obesity
Obesity is one of the leading causes of sleep apnea. A study published in the National Library of Medicine finds that the prevalence of sleep apnea is as high as 45% among people with obesity. At present, researchers are testing the effectiveness of weight loss in treating this disorder. Therefore, making healthy changes to your diet and regular exercise can improve your sleep quality.
-
Smoking & Alcohol
Heavy smokers are more at risk of developing sleep apnea. This is because smoking irritates your airway passages, causing them to be inflamed. This makes breathing more difficult, and thus also leads to poor sleep quality. For those already with sleep apnea, continued smoking can further aggravate the condition.
Alcohol, on the other hand, can cause your airways to collapse during sleep. This is because alcohol is a depressant and triggers your muscles to relax. Drinking alcohol when you have sleep apnea can also make it worse.
-
Poor Posture and Body Position
How you sleep can also trigger sleep apnea. Obstructive sleep apnea (OSA), which is the most common form of sleep apnea, occurs when your tongue and soft palate relax and block the flow of air to your lungs. Poor body position while sleeping can also alter the shape and size of your airways and cause you to stop breathing. When most episodes of sleep apnea occur because of your sleep position, it’s called positional obstructive sleep apnea.
What are the best and worst sleeping positions for sleep apnea?
Are you a side sleeper or stomach sleeper? Do you perhaps prefer sleeping on your back? The right sleeping position can open your airways and help you breathe easier. The wrong one, on the other hand, can lead to more interrupted sleep. Here are the best and worst sleeping positions for sleep apnea:
Best sleeping position for sleep apnea
The best sleeping position for sleep apnea sufferers is sleeping on your side with your back as straight as possible. But should you sleep on your left or right slide?
Sleeping on your left side is considered most effective. This position not only also promotes blood flow, but also creates the least breathing resistance. This reduces snoring and calms sleep apnea.
If you can’t get used to sleeping on your left side, however, you can also sleep on your right side. It can also help you breathe easier and minimize soring. Just be mindful that some studies show sleeping on your right can increase the incidence of acid reflux.
Worst sleeping position for sleep apnea
Sleeping flat on your back is the worst sleep position for sleep apnea. When sleeping in this position, gravity causes your tongue and soft tissue to easily relax and fall back, thus blocking your airway passage. This increases the severity of sleep apnea and if left unchecked, may lead to other problems such as stroke, hypertension, and heart attack.
How to Correct Your Sleep Position
Thankfully, there are many ways to correct your sleep position and encourage better sleep.
First, find a pillow that’s specially made for side sleepers. These pillows provide proper support for your neck and spine. You can also place a pillow between your knees to keep your hips aligned and reduce pressure on your joints.
Second, use a medium-firm mattress as this better supports side sleeping. When your mattress is too soft, it causes the heavier parts of your body to sink, which then misaligns your spine. This makes your sleeping position uncomfortable and may even give you body aches the next day.
Lastly, you can place a ball of socks or another pillow behind you to obstruct you from sleeping on your back. If you have limited bed space or find that the ball of socks moves around too much, you can try a magnetic side sleep ball like Calma. You can attach this directly to your sleep clothes to prevent the ball from moving around. By doing so, you can slowly train yourself to sleep on your side.
Sleep apnea can be deadly if left untreated. Not only can it lead to more life-threatening health issues, but it can also greatly affect your quality of life. By addressing its causes and finding the best and worst sleeping positions for sleep apnea, you are on your way to a good night’s sleep and happier life!
