How Sleep Positions Affect Breathing

Did you know your sleep position can directly impact how well you breathe at night? Here's what you need to know:

• Side sleeping is best for breathing. It keeps airways open, reduces snoring, and helps with conditions like sleep apnea.
• Back sleeping increases the risk of airway blockage, making breathing harder and worsening snoring or apnea symptoms.
• Stomach sleeping strains your neck and compresses airways, making it the least ideal position for breathing.

Quick Tips to Improve Sleep Breathing:

• Use a contour pillow to support side sleeping.
• Avoid back sleeping by placing a tennis ball behind you.
• Elevate your head with a wedge pillow to reduce snoring.

By choosing the right position and pillow, you can improve airflow, reduce snoring, and enhance sleep quality.

How Sleep Position Affects Your Airway

Sleep Positions and Breathing Impact

How you sleep can have a big effect on your breathing and overall sleep quality. Let’s break down how different positions influence your breathing.

Side Sleeping: Supports Better Breathing

Sleeping on your side keeps your airways open, making it easier to breathe. Studies suggest that side sleeping, especially on the right side, can help reduce symptoms of obstructive and central sleep apnea .

"Sleeping on your side helps your spine maintain a neutral position, which can mean less strain on your back and neck." - Nancy Foldvary-Schaefer, DO, MS, Sleep medicine specialist

It also helps with nasal congestion. Dr. Foldvary-Schaefer explains: "Each of your nostrils has a cycle time where one gets more congested, and then the other. A lot of people find they can get relief from one-sided congestion by sleeping with their obstructed nostril on top." . This can directly ease sleep apnea symptoms.

Back Sleeping: Can Cause Airway Issues

Sleeping on your back often leads to breathing problems. This position lets the tongue and soft tissues in your throat fall backward, which can block your airway. In fact, breathing issues are twice as likely in this position .

"Sleeping on your back changes the shape of your airway, making it narrower from front to back." - Canterbury DHB respiratory specialist

Nearly half of those prescribed CPAP machines stop using them within the first month . Adjusting your sleep position could be a practical alternative for managing breathing issues.

Stomach Sleeping: Strains Neck and Breathing

Only 17% of people sleep on their stomachs , and it accounts for less than 10% of total sleep time .

"Sleeping on your stomach is arguably the worst sleep position... And that's because it often causes some pretty bad pain and soreness, especially in your neck." - Michael Breus, PhD, sleep specialist and author

This position forces you to twist your neck to breathe, which compresses your airways and misaligns your spine, making it harder to breathe comfortably.

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Ways to Improve Sleep Breathing

The way you position yourself and your pillow can make a big difference in how well you breathe while sleeping.

Choosing the Right Pillow for Your Sleep Position

For those who sleep on their side, keeping the spine in alignment is key. The BLISSBURY adjustable contour pillow offers personalized support, ensuring your head and neck stay aligned at a 30-degree angle, which helps keep airways open.

Back sleepers need a pillow that prevents their airway from getting blocked. Options like wedge pillows or adjustable designs that slightly raise the upper body can reduce snoring by 7% and decrease nighttime awakenings by 4% .

"Side sleepers tend to need a high-loft pillow for support and to fill the space beneath the head and neck to promote proper spinal alignment. Keep your head and neck in alignment at around 30 degrees with the help of a good pillow so your airway stays open during the night, allowing air to flow from your nose to your lungs without obstruction." - Sarah Silverman, Psy.D.

Adjusting Sleep Position to Improve Breathing

Pairing the right pillow with strategic sleep position changes can further improve airflow.

If you sleep on your stomach, a thin pillow like BLISSBURY's stomach sleeping pillow helps keep your head aligned without straining your neck.

Specialized Pillows for Better Breathing

When standard pillows aren’t enough, specialized designs can help.

For CPAP users, pillows with cutouts for the mask - priced between $40 and $100 - ensure the mask stays in place and maintains a proper seal .

Wedge pillows, costing $75 to $150, are particularly helpful for back sleepers dealing with mild sleep apnea or acid reflux .

BLISSBURY also offers an adjustable water pillow, which allows users to customize firmness and elevation. Its cooling feature can reduce nighttime congestion, helping improve deep sleep by 5% when combined with proper positioning .

While pillow support is a solid starting point, addressing nasal congestion with saline sprays or nasal strips can also enhance breathing .

Making Long-Term Sleep Changes

Switching to a new sleep position takes dedication and time. Using a well-thought-out pillow setup as your foundation, you can gradually create a sleep environment that promotes better breathing and overall comfort.

Steps to Adjust Your Sleep Position

If you're aiming to transition to side sleeping, here's how you can do it:

• Start with the Right Setup
  Use pillows that provide proper support to keep your body aligned while sleeping on your side. Once your setup feels comfortable, focus on maintaining this position throughout the night.
• Reinforce the Position
  If you find yourself rolling onto your back, gently reposition yourself back to your side. Over time, this will become second nature.
• Improve Breathing
  If you're dealing with nasal congestion, try sleeping on the side opposite the blocked nostril. This small change can help improve airflow and ease breathing issues .

Tracking Sleep and Breathing Improvements

Once you've settled into a consistent sleep position, it's important to monitor your progress and make adjustments as needed.

• Keep a Sleep Log
  Record details like your starting and ending sleep positions, how many times you woke up, any morning discomfort, and how well you were able to breathe overnight.
• Review Weekly Progress
  Look for improvements in areas such as:
  • Mental sharpness and energy during the day
  • Physical comfort and ease of breathing
  • Overall sleep quality

As you explore different sleeping positions, pay close attention to how each one impacts your comfort and breathing. Products like BLISSBURY's adjustable pillows, including their water pillow designed for customizable support, can be helpful tools to support your transition to a healthier sleep position.

Summary: Sleep Position and Breathing

Your sleep position has a direct impact on how well you breathe during the night. Studies show that sleeping on your side can significantly lower both the frequency and intensity of snoring . About 65% of people without sleep apnea snore less when they switch to side sleeping, while more than half of those with obstructive sleep apnea experience worse symptoms when sleeping on their back .

"By making small adjustments to your sleeping posture, you can experience noticeable improvements in sleep quality and a reduction in snoring." - Dr. Cameron Kuehne

Here’s a quick overview of how different sleep positions affect breathing:

These findings highlight the importance of choosing the right sleep position and the proper support. For those seeking tailored solutions, BLISSBURY offers ergonomic pillows designed for specific sleep positions. Their adjustable contour pillows cater to side sleepers, while their thin stomach-sleeping pillows reduce neck strain for those who prefer lying on their stomach.

"Sleeping on your side can help keep the airway open and reduce symptoms of sleep apnea." - Dr. Chester Wu

Using the correct sleep position and support can make a big difference - not just for comfort, but for overall health. Sleep apnea episodes are common , so maintaining open airways through proper positioning is essential for getting truly restorative sleep.