What is the best sleep position for sleep apnea?

Sleeping on the left side

It's by far the most effective sleep position to help control sleep apnea. It's considered to encourage blood flow, reduce snoring and calm sleep apnea. In fact, research points out that left side-sleepers experience less severe sleep apnea occurrences.

What position makes sleep apnea worse?

Your Sleep Position

Sleeping on your back can make your sleep apnea worse— this is because your tongue can fall back towards your throat and press against your airway. Any extra weight or pressure, such as body fat, around your airway can block it while you're on your back also. Instead, try sleeping on your side.

Does sleeping upward help with sleep apnea?

"Sleeping with the head as elevated and upright as possible, such as with an adjustable bed or in a recliner, may be helpful in improving sleep apnea symptoms." Wedge-shaped pillows made of foam (rather than a squishier material) can help you achieve the right position that keeps the airway more open.

What sleep position reduces sleep apnea?

“Side sleeping with your back mostly straight is the best sleep position as it reduces apnea severity and snoring,” Dr. Knobbe said. It can also help keep your spine in proper alignment, although it can put additional strain on your shoulders, hips and spine.

How can I improve my sleep apnea naturally?

How Sleep Position Affects Your Airway

What foods help sleep apnea?

Will sleeping on my side help sleep apnea?

Sleeping on the left side

It's by far the most effective sleep position to help control sleep apnea. It's considered to encourage blood flow, reduce snoring and calm sleep apnea. In fact, research points out that left side-sleepers experience less severe sleep apnea occurrences.

Can sleeping on your stomach help sleep apnea?

Sleeping on your stomach is a much better option for people with sleep apnea. Gravity pulls down on the tongue and soft tissues, which opens up the airway. Also, you are less likely to snore while your stomach sleeping.

Does sleeping in a recliner help sleep apnea?

People with sleep apnea, GERD, or back pain may find they get a better night's sleep in a recliner than a bed. To make sure you get a comfortable night's sleep, try to bring enough blankets to keep you warm through the night and use pillows to support your back and neck. Mayo Clinic Staff. (2020).

What triggers sleep apnea?

In adults, the most common cause of obstructive sleep apnea is excess weight and obesity, which is associated with the soft tissue of the mouth and throat. During sleep, when throat and tongue muscles are more relaxed, this soft tissue can cause the airway to become blocked.

Is it better to sleep with your head or feet elevated?

Sleeping on an incline is better for you back, particularly if you experience back pain. Lying on a flat surface may not reduce as much pressure or give you relief in specific areas, but sleeping on an adjustable bed can help.

What are the throat exercises for sleep apnea?

Place the tip of your tongue against the back of your top front teeth. Slowly slide your tongue backward with the tip moving along the roof of your mouth. Repeat 5-10 times. Purpose of exercise: This strengthens your tongue and throat muscles.

What is the newest treatment for sleep apnea?

The new treatment - known as Inspire Upper Airway Stimulation (UAS) therapy - offers the first implantable device for treating obstructive sleep apnea. The therapy works from inside the body and with the patient's natural breathing process.

Where do I put my arms when sleeping on my side?

Try to keep the arm lower than at a right angle to your body (the lower the better normally but don't put your arm flat under your body as you will squash the shoulder). With the bad arm uppermost, use a pillow to rest the arm on. Don't just let it hang onto the bed as that can cause pain.

Does coffee help sleep apnea?

A higher-than-average daily caffeine intake “was noticed to improve the cognitive performance in patients with moderate/severe sleep apnea,” a 2010 study published in the medical journal Current Neuropharmacology concluded.

Are there pillows that help with sleep apnea?

Wedge pillows.

These triangular-shaped pillows can elevate your body position and provide relief from obstructive sleep apnea and other conditions, like acid reflux.

Which vitamin is good for sleep apnea?

For sleep apnea…

Studies have shown that vitamin E, in combination with vitamin C and other antioxidants, can improve nighttime breathing and sleep quality in people with obstructive sleep apnea.

Do bananas help sleep?

Bananas are rich in sleep-promoting nutrients like magnesium, tryptophan, vitamin B6, carbs, and potassium, all of which have been linked to improved sleep.

Does Benadryl help sleep apnea?

Sleep Apnea Sufferers Should Also Avoid Common Over-the-Counter Sleep Aids. Over the counter sleep aids such as Benadryl, Tylenol-PM, and Advil-PM can exacerbate untreated sleep apnea, also due to the heightened muscle relaxation effect they induce.

Does breathing through your nose help sleep apnea?

Regular exercise is essential to reduce obstructive sleep apnea. It is crucial that patients to stop breathing through their mouth, and learn to breathe through the nose since nasal breathing decreases the severity of OSA. Stopping oral breathing is a crucial step to take for people who are dealing with sleep apnea.

How can I fix sleep apnea without a CPAP machine?

Does sleep apnea cause belly fat?

In women, researchers found no association between obstructive sleep apnea and visceral fat accumulation. In women, visceral fat was only associated with body-mass index.

How can I keep my mouth closed when I sleep?

Mouth taping involves taking porous tape and affixing it over both the upper and lower lips, so a person cannot easily open their mouth. Taping the mouth shut before bedtime prompts a person to breathe through their nose while they sleep.

Can strengthening neck muscles help sleep apnea?

Exercising the tongue and throat muscles to strengthen them is highly beneficial for sleep apnea patients. The study was conducted on subjects with moderate OSA where they undertook a consistent and regimented set of exercises in a controlled study group over three months.

Can neck problems cause sleep apnea?

With its close proximity to the upper airway, the cervical spine and its associated pathologies can produce sleep apnea symptoms in select populations.