Sleep apnea makes it hard to breathe when you sleep. Your body stops breathing for a few seconds, then starts again. This happens many times during the night. You may not even notice it, but your body does. It wakes you up over and over again. You wake up tired. You feel drained during the day.
Many people don’t know that the way they sleep affects their breathing. Yes, your sleeping position can make sleep apnea worse. But the good news is, in some cases, it can also help.
Sleeping on Your Back Makes It Worse
When you sleep on your back, gravity pulls your tongue and soft tissues down. They fall back into your throat. This narrows your airway. That’s when the breathing problems start. Your throat closes off, and your body struggles to breathe.
This is common in people with obstructive sleep apnea. They may not snore loudly every night, but when they sleep on their back, things get worse. Snoring gets louder. Breathing stops more often. You might even choke or gasp in your sleep.
Sleeping on Your Side Helps
Side sleeping is usually the best position for people with sleep apnea. It helps keep the airway open. Your tongue doesn’t fall back. Your throat stays more relaxed and open. You breathe easier.
If you have mild or positional sleep apnea, sleeping on your side can reduce how often your breathing stops. Some people even stop snoring when they switch to sleeping on their side.
What About Sleeping on Your Stomach?
It can help in some cases. When you sleep on your stomach, the airway may stay open. But it’s not very comfortable. Your neck turns at an angle. Your back may hurt. Most people can’t sleep this way for long.
So, while it might reduce snoring or apnea, stomach sleeping isn’t a long-term solution for most people.
What Is Positional Sleep Apnea?
Some people only have breathing problems when they lie on their back. When they sleep on their side, their breathing is fine. This is called positional sleep apnea. It’s more common than people think.
If you have this, changing how you sleep might be all you need to feel better. A sleep study can show if your apnea is worse on your back. A home sleep test may also help figure that out.
How to Stop Sleeping on Your Back
It’s hard to change sleep habits. But there are ways to help your body adjust.
Use a body pillow. Hug it to keep your body turned.
Try sewing a tennis ball to the back of your shirt. It makes back sleeping uncomfortable, so you turn back to your side.
Buy a wedge pillow or side-sleeping pillow. These support your body in the right position.
Sleep in a slightly upright position. Some people do better sleeping in a recliner or using extra pillows to lift their upper body.
It may take time. You might roll onto your back without noticing. But if you stay consistent, your body can learn.
Is It Enough?
Not always. Changing your sleep position helps. But if your sleep apnea is moderate or severe, it’s not a full fix. You may still need a CPAP machine or other treatment.
Still, side sleeping is worth trying. It’s free. It’s safe. And for some people, it makes a real difference.
Final Thoughts
The way you sleep matters. If you have sleep apnea, sleeping on your back could make it worse. Switching to your side can help open your airway and improve your breathing. It won’t work for everyone, but it’s a simple change with no risks. And sometimes, it helps more than expected.
If you're not sure what kind of apnea you have, a sleep test can help. It shows when and how your breathing stops. That way, you can find out if your sleeping position is part of the problem.
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