The Best Sleeping Positions for Sleep Apnea and CPAP Therapy

When it’s time for bed, what position do you snuggle into for sleep?

Everyone has a go-to flop, whether it’s sprawled out on your stomach or curled up on your side. But did you know your sleep position can make or break your sleep quality, especially if you have a condition like sleep apnea?

For those with mild sleep apnea, simply switching your sleep position can bring noticeable relief. For those with moderate to severe symptoms who require CPAP therapy, the way you sleep can also impact how effective the treatment is.

Which Position Is Best If You Have Sleep Apnea?

Sleep apnea occurs when breathing repeatedly stops and starts during sleep due to airway obstructions. When you’re upright and awake, your airways remain open, but as soon as you lie down, gravity can cause your airway tissues to collapse, increasing the risk of blockages.

Your sleeping position plays a key role in either easing or aggravating these symptoms. Let’s explore the benefits and drawbacks of common sleeping positions and how they affect sleep apnea.

The Supine Position (Sleeping on Your Back)

Sleeping on your back might feel cosy, but for those with sleep apnea, it can quickly lead to snoring and airway obstructions. This position allows the jaw, tongue, and throat to fall backward, narrowing the airways. If you have sleep apnea, it’s best to avoid this position. However, positional aids or special pillows can help keep you from rolling onto your back during sleep.

For CPAP users with a high-pressure setting, sleeping on your back can actually be beneficial. It allows for greater comfort when using a full-face mask and provides a wider range of mask options. Although this position increases the risk of airway obstructions, CPAP therapy at high pressure can effectively keep airways open.

Some people also experience lower back pain or stiffness when sleeping on their backs. If this is an issue, consider improving mattress support or placing a pillow under your knees to maintain proper spinal alignment.

The Prone Position (Sleeping on Your Stomach)

Sleeping on your stomach can keep your airways open by preventing your airways from collapsing, which may seem ideal for sleep apnea. However, this position isn’t always comfortable. It can lead to neck and lower back discomfort, and your nose or mouth may feel pressed against the mattress or pillow.

For those who prefer sleeping on their stomachs, choosing a soft, breathable pillow can help reduce facial pressure and enhance overall comfort. A mattress with medium to firm support can also prevent the hips and stomach from sinking too much.

CPAP users who sleep on their stomachs may find low-profile masks, such as nasal pillow masks or masks with a top-of-the-head tube design, more comfortable. These options minimise facial pressure and reduce the risk of mask displacement during sleep.

The Lateral Position (Sleeping on Your Side)

Side sleeping, especially on your left side, is often considered the best position if you have sleep apnea. It keeps your airways stable and reduces the risk of obstructions, which helps reduce snoring and apnea events. Additionally, sleeping on the left side can help alleviate acid reflux, which is known to worsen sleep apnea symptoms.

Staying on your side all night, however, can be challenging, as many people tend to roll onto their backs during sleep. To maintain a lateral position, people can try using a body pillow or positional devices to discourage back sleeping.

For CPAP users, a nasal mask or nasal pillow mask is often the best choice when sleeping on the side. These designs minimise air leaks and maintain a secure seal, even if the mask makes contact with the pillow.

Elevated Sleeping Positions

Sleeping with your head slightly elevated, either with an adjustable bed or a wedge pillow, can help reduce airway obstructions and improve airflow. This position not only benefits those with sleep apnea but can also help manage conditions like acid reflux and nasal congestion.

To ensure comfort, it’s important to keep the elevation angle gentle. A steep incline may cause strain on the neck and back, so finding the right level of elevation is key.

Why Your Sleeping Position Matters

Your sleeping position does more than just affect comfort. It can impact your overall health. Understanding how it affects sleep apnea and making small adjustments can lead to significant improvements in how you feel each day.

For CPAP users, sleep position also determines which mask type works best. Stomach sleepers may prefer a low-profile nasal pillow mask, while side sleepers might benefit from a lightweight nasal mask. Matching the right sleep position with the most suitable CPAP equipment ensures therapy is effective.

Working closely with your doctor to find the perfect setup will ensure your treatment is as effective as possible.

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ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnoea treatment. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.