Find the Best Sleeping Position for Breathing Problems

Read this article to discover the best sleeping position for breathing problems. Know your side, back or stomach sleeping options for more restful sleep.

Are you having trouble breathing while trying to get a good night's sleep? If so, finding the best 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).

But before switching sleep positions, consult your doctor first. This is vital for people with serious health problems.  

Now, let’s examine the best sleeping positions for breathing and how to use them for restful zzzs.

• 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

Side sleeping is a position that many with breathing problems prefer. When done right, it may help open the airways and reduce snoring.

For instance, it’s a position that eases sleep apnea symptoms, a breathing condition that occurs during sleep. It’s when the tongue collapses to the back of the throat, causing an obstruction, leading to breathing pauses and loud snoring.

Also, sleeping on your left is the best position for an asthma patient when it comes to side sleeping.

Sleep Foundation says physicians recommend side sleeping for those with sleep apnea⁽¹⁾. It keeps the airways open compared to sleeping on your back. This position keeps your tongue from falling back, causing you to stop breathing.

Side sleeping has several other health benefits.

It’s suitable for the digestive system, especially if you have GERD or constipation. This sleep position promotes better digestion and allows gas to clear your system.

In the case of GERD, it prevents the backflow of stomach acids. Sleeping on your left side helps ease symptoms of GERD, which is a trigger for nocturnal asthma attacks.  

Science Daily says some research suggests 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 ideal position to sleep in when you’re pregnant. Stomach sleeping is possible in the first few months. But it’s not recommended in the second or third trimesters.  

Plus, side sleeping promotes better blood and oxygen flow for both mother and child.

It goes without saying that it’s a good sleeping position when you have back pain. Again, you must do it right to keep your spine in neutral alignment.  

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

Now, you might be wondering 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 when the arms and shoulders fall asleep. A solution to this problem is to use a side pillow made especially for taking the pressure off 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 inches 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.  

Yup, sleeping on the side can be an ideal sleeping position for breathing problems, such as sleep apnea and snoring. But it's important to know how to do it right.

💡 Key Takeaway: Side sleeping has many health benefits, including reducing snoring and opening airways. But your spine must remain in a neutral position for the best results. Make sure to choose the right kinds of mattresses and pillows for adequate support and to help prevent soreness.

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

Let’s take a look at sleep apnea. Back sleeping makes it easier for your tongue to collapse to the back of your throat. It’s gravity doing its job. It's the same for snoring.

If you’re congested, have COPD or a sinus 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 help with allowing fluids to drain. Instead, they’ll go back from your nose to your sinuses.

There’s one way to make this posture work for breathing problems. Elevate your head with a pillow if you must sleep 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 compared to lying flat on your back.  

Use a pillow to support your neck so you don’t wake up with aches and pains..

The most important benefit of the supine sleep position is it's good for your back. This position maintains the spine’s natural curvature — provided you do it right.

If you suffer from constant neck and shoulder pain, sleeping on your back is a good option. It doesn’t strain your joints unnecessarily, which side sleeping 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.  

One medium-loft pillow to support your head and neck. Another one under your lower back to support where your back curves. And finally, 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 cause muscle tension.  

The supine posture may not be the best one for breathing problems. But it has other health benefits. If you want to continue sleeping on your back despite this, remember what we discussed in this section.

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

💡 Key Takeaway: Back sleeping has many benefits. But it isn’t the ideal position for those with breathing problems. Elevate your head with a pillow if you must sleep on your back

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

It’s true nothing beats side sleeping when it comes to obstructive sleep apnea 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-19³⁾. Placing patients on their stomachs helps their lungs expand completely. This then allows them to expel the liquid in their lungs by coughing.

It's true that stomach sleeping doesn’t have as many benefits as the other positions. However, the prone sleep position may also help with severe cases of GERD. This is on a case-to-case basis and also 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.

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.

💡 Key Takeaway: Stomach sleeping may provide relief from snoring, neck pain, and acid reflux. Use a thin pillow and firm mattress to maintain a comfortable position throughout the night.

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, it might be best to sleep with 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 catch zzzs. The fewer sleep interruptions, the better your sleep quality.

It varies from person to person, but the best sleep position for your lungs is one that promotes optimal airflow. Avoid lying on your back unless your head is above heart level.  

Instead, try side or stomach sleeping with a pillow between your legs if necessary.

Keep the room well-ventilated with clean air (and that means cigarette smoke, too). And as much as you hate to do it, keep your fur babies out of the bedroom so their dander doesn’t cause allergies.

Side sleeping improves breathing. Your chest cavity expands more, so you can take deeper breaths for more oxygen intake. Side sleeping also keeps your airways open.  

And when it comes to snoring or sleep apnea, either side will do.

There's no one-size-fits-all solution when finding the best sleeping posture for breathing problems. Experiment with different positions and find what works best for you.  

Remember that side sleeping 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 sleeping position to improve breathing 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.

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