The Best Sleep Position for Sleep Apnea—and 3 Tricks To Make It Easier To Switch
Our experts agree one position beats out the rest for easier nighttime breathing
Key Takeaways
- Sleeping on your back can worsen sleep apnea by blocking your airway.
- Side sleeping may help reduce breathing pauses for a better night's sleep.
- Body pillows and wedge pillows can make switching sleep positions easier.
Between battling morning brain fog and lingering fatigue, sleep apnea is no picnic. But did you know that the path to better sleep could be as simple as choosing a different sleeping position? Yes, you read that right! Experts say how you sleep can impact the severity of your sleep apnea symptoms. Here’s where we come in! We asked experts about the best sleep positions for sleep apnea you can try tonight—pluswhich ones to avoid.
What is sleep apnea, and who’s at risk?
“Sleep apnea means your breathing repeatedly stops and starts while you sleep,” explains Carol Eisenstat, MD, board-certified anesthesiologist and founder of Line Eraser MD. “Apnea is the medical word for a pause in breathing. The most common type is obstructive sleep apnea, where the soft tissue in the back of your throat relaxes and collapses, blocking the airway. Your brain notices the oxygen dip and wakes you just awake enough to start breathing again. That can happen dozens of times an hour, and most people never remember it.”
But Dr. Eisenstat adds that not every breathing interruption causes oxygen levels to drop. Sometimes, the extra effort needed to breathe can briefly wake you up instead. So what’s more prone to this condition? Dr. Eisenstat explains that the big risk factors for sleep apnea include:
- Excess weight, especially around the neck
- Larger tonsils or a larger tongue
- A set-back or small jaw
- Drinking alcohol
- Nasal congestion
- Taking sedatives before bed
“It’s more common in men, with age, and in women after menopause,” adds Dr. Eisenstat. “Losing weight can make a significant difference, because less tissue around the airway means that there is less to collapse.”
The best sleep position for sleep apnea
It might not seem like your sleep position has an impact on your health, but Dr. Eisenstat says that’s far from the truth, especially when it comes to people with sleep apnea. “Position matters a lot,” explains Dr. Eisenstat. “When you sleep flat on your back, your tongue and the soft tissue in your oral cavity fall backward into your airway. Many people have far more breathing pauses on their back.”
So if we know you should avoid sleeping on your back, what’s the best sleep position for sleep apnea? Dr. Eisenstat says sleeping on your side. “Lying on your side keeps gravity from pulling your tongue and throat tissue into your airway,” explains Dr. Eisenstat. “It’s actually what we do in the recovery room when a patient’s airway is struggling after anesthesia, one of the first moves is rolling them onto their side.”
Still, Dr. Eisenstat says that while switching up your sleep position can help reduce sleep apnea symptoms, it’s not a cure-all. “Changing position won’t fix moderate or severe sleep apnea, but it can meaningfully reduce it,” she adds.
How to get started in the best sleep position for sleep apnea
We get it. If you’re a chronic back sleeper or have been sleeping on your stomach since childhood, suddenly changing your sleep position to your side may feel hard to stick with. That’s why we’re breaking down how to make easier with three smart tips:
Gently bend your knees
“Lie on either side with your knees slightly bent,” says Dr. Eisenstat. “Use a pillow that fills the space between your shoulder and your head, so your neck stays in a straight line with your spine. An important key here is making sure your chin stays level, not tucked down toward your chest.”
Tuck a body pillow between your knees
Dr. Eisenstat says hugging a long body pillow can help. “It gives your top arm and leg somewhere to rest so you don’t roll back,” adds Dr. Eisenstat. “A firm pillow wedged behind your back also works as a backstop.”
Sudha Tallavajhula, MD, sleep medicine physician at UTHealth Houston, recommends another trick that may surprise you. “The oldest recommendation is to sew a tennis ball into the seat of your pajamas to avoid sleeping on the back,” says Dr. Tallavajhula.
Wedge pillows, often ones made for helping pregnant women sleep, can also be helpful for getting used to a new sleep position, adds Chelsie Rohrscheib, PhD, head sleep expert and neuroscientist at Wesper.
Be patient
If you haven’t been able to stick to a consistent routine of sleeping on your side, know that getting used to a new sleep position takes time. “Allow yourself at least four to six weeks of side sleeping with a positional aid before giving up,” says Rohrscheib. “Use the positional aid during the day while you’re awake doing a relaxing activity such as listening to music or watching a show. This way, you will already be prepared for the feeling by the time you go to sleep.”
Still, Dr. Eisenstat adds that if you’re experiencing persistent sleep apnea symptoms, it’s important to check in with your doctor, even if changing your sleeping position seems to help.
The bottom line on the best sleep position for sleep apnea
Living with sleep apnea can feel like you’ve lost a sense of power over your sleep and wellness, but know that you have options. Whether a continuous positive airway pressure (CPAP) machine—often the “gold standard” treatment option—has been your jam or you’re still working with your doctor to find the best solution based on your diagnosis and its severity, know that you also play a role in your own sleep wellness. While changing your sleep position shouldn’t replace your doctor-prescribed sleep apnea treatment, something as simple as switching positions may help you get a better night’s rest alongside your treatment plan. Your body will thank you!
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