The Way You Sleep Matters: How Sleep Position Affects Your Health

Side Sleeping

Sleeping on your side is widely regarded as the healthiest sleep position, particularly for individuals with sleep apnea or snoring issues. This position can help keep the airway open and reduce the likelihood of airway collapse, making breathing easier throughout the night. Side sleeping also promotes better digestion and reduces acid reflux, making it a preferred position for those with gastroesophageal reflux disease (GERD).

However, side sleeping can sometimes lead to shoulder or hip discomfort, particularly if you’re not using a supportive mattress and pillow. To improve comfort and spinal alignment, consider using a body or positional pillow to maintain a neutral position and relieve pressure on your joints.

Back Sleeping (Supine Position)

Sleeping on your back can be beneficial for spinal alignment, as it allows your head, neck, and spine to rest in a neutral position. However, it can also be the worst position for people with snoring & sleep apnea. When lying on your back, gravity causes the tongue and soft tissues in the throat to fall backward, increasing the likelihood of airway obstruction.

If you’re a habitual back sleeper struggling with snoring and/or OSA, incorporating positional therapy strategies—such as using specialized pillows or wearable devices that encourage side sleeping—can help improve breathing and overall sleep quality.

Stomach Sleeping

While stomach sleeping can sometimes reduce snoring, it often leads to neck and back strain due to the unnatural twisting of the spine. This position can contribute to discomfort and misalignment over time, increasing the risk of waking up with aches and pains. Stomach sleeping is generally not recommended, especially for individuals with OSA, as it doesn’t effectively address airway obstruction.

Positional therapy is a non-invasive approach that helps individuals adjust their sleep posture to reduce airway blockages, improve breathing, and optimize sleep quality. This method is especially beneficial for people with positional obstructive sleep apnea, where symptoms worsen often when sleeping on the back.

Some effective positional therapy strategies include:

• Using a Positional Pillow: Specially designed pillows can help keep you in a side-sleeping position throughout the night.
• Wearing a Sleep Position Trainer: These devices gently discourage back sleeping by providing subtle vibrations when you roll onto your back.
• Using a Body Pillow: A long body pillow can provide support and prevent you from rolling into a back or stomach position.
• Adjusting Your Bed: Slightly elevating the head of your bed can help keep your airway open and reduce OSA symptoms.

For individuals using a custom oral appliance to treat OSA, positional therapy can enhance its effectiveness. Oral appliances work by repositioning the jaw to prevent airway collapse, but their success can be further improved when combined with optimal sleep positioning.

For example, if a patient with OSA continues to sleep on their back, the oral appliance may not be as effective due to gravity pulling the airway tissues downward. By incorporating positional therapy, patients can maintain an open airway and maximize the benefits of their oral device, leading to more restful sleep and better overall health.

At Daybreak, we understand that diagnosing and treating sleep apnea should be as simple and convenient as possible. That’s why we offer a fully at-home sleep testing and treatment solution, including custom-made oral appliances tailored to your needs.

By addressing sleep position and utilizing effective treatment options, you can take control of your sleep health and experience the benefits of restful, uninterrupted sleep.