Find the Best Sleeping Position for Breathing Problems

Are you having trouble breathing while trying to get quality sleep? If so, finding the optimal sleeping position for your needs can be tricky.

Here, we'll discuss the best sleeping positions for breathing problems. Don't worry. Whether you prefer to sleep on your side, back or stomach, we've got options for you. Just remember to consult your doctor first before changing your sleep posture. This is vital for people with serious health conditions.

Now, let’s examine the expert-recommended sleep positions for breathing and how to use them for restful sleep.

• How Sleep Can Impact Your Breathing Problems

• Side Sleep Position for Breathing Problems

• Back Sleeping Position for Breathing Problems

• Stomach Sleeping Position for Breathing Problems

• Common Questions About the Best Sleeping Position for Breathing Problems

• Conclusion

The relationship between sleep and breathing problems is a 2-way street.

Respiratory problems such as chronic obstructive pulmonary disease (COPD) or asthma can disrupt your sleep with shortness of breath, coughing or wheezing. Meanwhile, obstructive sleep apnea can cause frequent awakenings and mouth breathing, leading to daytime sleepiness and fatigue, not to mention increased heart problems.

Poor sleep quality compromises your immune system, increasing your risk of breathing issues and hindering your recovery from them. Conversely, getting a good night's rest keeps your immune system strong.

Quality sleep helps maintain good oxygen balance and regulates the levels of stress hormones that can worsen symptoms of respiratory issues. It helps reduce inflammation in the airways by regulating cytokines, the proteins that manage inflammation throughout the body, including the lungs.

The position you sleep in can make a significant difference when it comes to sleeping with breathing difficulties. We'll explore each posture and its benefits in this article.

Side sleeping has other health benefits, such as:

• It promotes better digestion, helps clear gas from your system, and prevents the backflow of stomach acid when you have constipation or GERD.

• Science Daily says some research shows that sleeping on your side is good for your brain. It promotes better removal of waste accumulated by the brain while awake.⁽²⁾

• It's the best sleeping position while pregnant because it promotes better blood and oxygen flow for both mother and child.

• It's ideal when sleeping with lower back pain.

Start by lying on one side, aligning your head, chin and shoulders. Keep in mind that your shoulders also need to align with your hips.

You may wonder why all this is necessary. The answer is simple: your spine needs to be in a neutral position to get the most out of side sleeping. Otherwise, you may experience neck, shoulder and lower back pain.

Keep reading for more tips on how to sleep on your side.

Avoid curling up too much as you sleep on your side. This may cause tension in your shoulders and neck. Not to mention, it causes an unnatural curvature of your spine.

One common complaint about side sleeping is that the arms and shoulders can fall asleep. A solution to this problem is to use a side pillow designed to relieve pressure on your shoulders.

It’s crucial to use the right mattress and pillows for side sleeping. These provide adequate support and reduce the risk of body aches.

For the pillow under your head, choose one with medium to high firmness and a 3- to 6-inch height. Placing a pillow between your knees helps maintain your spine’s natural curvature. Use a medium to firm hybrid mattress or one made from memory foam.

Sleeping on the side can be an ideal posture for breathing difficulties, such as sleep apnea and snoring, if done correctly.

If you have breathing difficulties, sleeping supine (face up) isn’t ideal. It can make breathing more difficult in most cases.

Let’s take a look at obstructive sleep apnea. Back sleeping makes it easier for your tongue to collapse to the back of your throat, allowing gravity to do its job, and this is also true for snoring.

If you’re congested, have chronic obstructive pulmonary disease (COPD) or a sinus or respiratory infection, sleeping flat on your back won’t help. It’s not the best way to maintain open airways throughout the night.

Plus, it won’t allow fluids to drain. Instead, they’ll go back from your nose to your sinuses.

When sleeping on your back, keep your head above heart level. It'll help you breathe better if you have a sinus infection or congestion. If you have sleep apnea, it will open your airways more than when you are lying flat on your back.

Elevate your head with a pillow if you must sleep on your back. It can be a comfortable sleep position with a pillow to support your neck so you don’t wake up with aches and pains.

You can also use nasal strips to lift and open your nasal cavities. Plus, they also lessen snoring.

The most important benefit of the supine sleep position is that it's good for your back. This position maintains the spine’s natural curvature if done correctly.

If you suffer from constant neck and shoulder pain, sleeping supine is a good option. It doesn’t strain your joints unnecessarily, which sleeping on your side can sometimes do. It’s also good for tension headaches.

It’s also the best position for the skin on your face. When you sleep on your back or stomach, you press your face against your pillow for a long time. This can lead to temporary sleep creases, which may become permanent wrinkles.

To get the most out of back sleeping, do it right. Use the correct pillows and mattresses.

Use one medium-loft pillow to support your head and neck. Put another one under your lower back to support where your back curves. And finally, placing one under your knees is needed for extra spine curvature support.

A firm mattress is also the best option for back sleeping. One that’s too soft won’t give your body enough support and may cause muscle tension.

The supine posture may not be the best one for breathing issues like obstructive sleep apnea. But it has other health benefits. If you want to continue sleeping supine despite this, remember what we discussed in this section.

Now, let's explore stomach sleeping as another potential sleep posture for breathing problems.

When it comes to breathing problems, the prone sleep position may help in specific cases.

It’s true that nothing beats sleeping on your side when it comes to obstructive sleep apnoea and snoring. However, according to a few studies, stomach sleeping may lessen breathing pauses. Take note that if you have a CPAP machine, this position isn’t for you.

Healthline says doctors use the prone position to treat those with acute respiratory distress syndrome (ARDS) or severe cases of COVID-19.⁽³⁾ Placing patients on their stomachs helps their lungs expand completely. This then allows them to expel the liquid in their lungs by coughing.

Stomach sleeping doesn’t have as many benefits as the other positions and may even cause neck pain. However, the prone sleep posture may also help with severe cases of GERD. This is on a case-by-case basis and also needs to be doctor-recommended.

Lie flat on your tummy, turn your head to one side, then extend your arms outward. While there’s an option to tuck your hands underneath you, it may cause your arms and hands to fall asleep. Arrange your pillows and body until you’re comfy.

Take note, stomach sleepers: use a thin pillow for your head. Too high, and your neck won’t be aligned with your spine. A firm mattress works well. A sagging bed could cause joint and muscle pain in the morning.

Sleep on your side with a pillow between your legs to keep your airways open. This will help maintain proper spine alignment and prevent airflow obstruction.

Elevating your head with a pillow helps clear nasal passages and reduce snoring. If you have breathing problems, consider using an air purifier to remove toxins from the bedroom air.

On top of this, use a sleep mask for side sleeping to block out light as you get shuteye. The fewer sleep interruptions, the better your sleep quality.

Sleeping on your side improves breathing. Your chest cavity expands more, so you can take deeper breaths to increase oxygen intake. This posture also helps keep your airways open.

There are several sleeping positions you can try after having lung surgery. However, you may need to sleep elevated on your back first to avoid putting pressure on the surgical area. (An adjustable bed is helpful here.)

You can also sleep on the side opposite the surgical area. This eases the pressure off the surgical area and boosts the lung function of the opposite side.

Some also choose to sleep on a recliner with their feet on the ground as opposed to being elevated. This is ideal for those who find sleeping in any position on a bed uncomfortable.

Bottom line: Always ask your healthcare provider before sleeping in any of these postures.

There's no one sleep position for breathing issues. Experiment with different positions and find what works best for you.

Remember that sleeping on your side may help as it opens up airways. And if this doesn’t help, try back and stomach sleeping the right way (as described above).

Ultimately, the best sleep posture to improve breathing and promote healthy sleep depends on your needs and comfort. Let’s not forget what your health provider recommends.

Sources:  

(1) “Side Sleeping: Which Side Is Best and How To Do It.” Sleep Foundation, www.sleepadvisor.org/zero-gravity-sleep-position-benefits/. Accessed 05 April 2023.

(2) “Could body posture during sleep affect how your brain clears waste?” ScienceDaily, www.sciencedaily.com/releases/2015/08/150804203440.htm. Accessed 11 April 2023.

(3) “Understanding How Prone Position Is Used in Medical Settings” Healthline, www.healthline.com/health/lung-cancer/prone-position. Accessed 14 April 2023.

(4) “How Chronic Obstructive Pulmonary Disease (COPD) Is Treated.” VeryWell Health, www.verywellhealth.com/copd-treatment-915040. Accessed 17 June 2025.

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.