Best Sleeping Position for Breathing Problems

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Finding the best sleeping position for individuals with breathing problems can greatly improve their quality of sleep and overall well-being.

Breathing problems, such as asthma, sleep apnea, or chronic obstructive pulmonary disease (COPD), can be exacerbated by incorrect sleeping positions.

In this article, we will discuss the importance of proper alignment and support, so individuals who suffer from breathing issues during their sleep can optimize their sleep environment and minimize breathing difficulties throughout the night.

The Relation Between Breathing Problems and Sleeping Position

Woman sleeping on her back to make breathing better

The sleeping position can have a significant impact on breathing during sleep. When we lie down, the position of our body affects the alignment of our airways, which can either promote or hinder smooth breathing.

For instance, sleeping on the back can lead to the relaxation of throat muscles, causing the airway to become partially blocked. This can result in snoring or even sleep apnea, a condition characterized by pauses in breathing during sleep.

On the other hand, sleeping on the side or in an elevated position can help keep the airway open and facilitate better breathing. Therefore, choosing the right sleeping position is crucial for maintaining optimal respiratory function while asleep.

Breathing Issues Associated with Sleeping Positions

Being mindful of one's sleeping position is important for maintaining optimal respiratory health. It is always recommended to consult with a healthcare professional for personalized advice on managing breathing issues associated with sleeping positions.

Chronic Obstructive Pulmonary Disease

People with chronic obstructive pulmonary disease (COPD) may experience worsened symptoms when lying flat on their back due to the increased pressure on the chest and lungs.

This can make breathing more difficult and lead to shortness of breath. It is recommended for individuals with COPD to sleep in an elevated position, such as using a wedge pillow or propping up with extra pillows, to alleviate the breathing difficulties associated with this sleeping position.

Sleep Apnea

Sleep apnea is another condition that can cause breathing issues during sleep. This disorder is characterized by pauses in breathing or shallow breaths during sleep, often accompanied by loud snoring.

People with sleep apnea can have trouble breathing when lying down, as it can cause the tongue and soft tissues in the throat to collapse and block the airway.

The best sleep position for sleep apnea is side sleeping, this helps to keep the airway open and allows for better airflow during sleep, and it’s the best sleeping position to clear the lungs.

Snoring

Snoring is a common problem that can disrupt sleep for both the snorer and their bed partner. It occurs when there is an obstruction or narrowing of the airway during sleep, leading to the vibration of tissues in the throat.

Sleeping on the back can exacerbate snoring as it increases the likelihood of the tongue and soft palate blocking the airway. Changing sleeping positions, particularly sleeping on the side, can help reduce snoring by keeping the airway clear and allowing for smoother airflow.

Check out our list of the Best Mattresses for Snoring.

Asthma

Asthma is a chronic respiratory condition that can also be affected by sleeping positions. People with asthma may experience increased symptoms and difficulty breathing when lying flat on their back due to the pressure on the chest and lungs.

Sleeping in an elevated position, such as using a wedge pillow or adjusting the bed, can help alleviate these breathing issues by reducing pressure on the airways and allowing for better lung expansion.

Problems with Sinuses or Nasal Passages

Individuals who suffer from problems with their sinuses or nasal passages may find that certain sleeping positions exacerbate their symptoms, making it difficult for them to breathe properly.

For instance, sleeping on one's back can cause the tongue to fall back and block the airway, leading to snoring or even sleep apnea. This can be particularly problematic for those with nasal congestion or allergies, as it further restricts airflow.

In such cases, we recommend to try sleeping on the side, as this can help alleviate the pressure on the airway and improve breathing.

Pulmonary Conditions

Individuals with pulmonary conditions such as asthma or chronic obstructive pulmonary disease (COPD) may experience worsened symptoms when sleeping in certain positions.

For example, lying flat on the back can cause the chest to compress and make it harder for the lungs to expand fully. This can lead to shortness of breath and difficulty breathing during the night.

To mitigate these issues, individuals with pulmonary conditions are often advised to sleep with their upper body elevated, either by using pillows or an adjustable bed, to promote better lung function and reduce breathing difficulties.

Respiratory Muscle Weakness

When the respiratory muscles are weak, it becomes more difficult for air to flow in and out of the lungs efficiently, leading to breathing difficulties.

This can be particularly pronounced when lying down in certain positions. For example, sleeping on the back can exacerbate respiratory muscle weakness as it can cause the tongue to fall back and obstruct the airway.

Similarly, sleeping on the stomach can put pressure on the chest, making it harder for the lungs to expand fully. Therefore, finding a comfortable sleeping position that supports optimal breathing is crucial for individuals with respiratory muscle weakness.

Heart Failure

Heart failure is another condition that can impact breathing during sleep. When lying flat on the back, fluid can accumulate in the lungs, making it harder to breathe. This can lead to shortness of breath and coughing.

Elevating the head during sleep can help improve breathing and reduce fluid buildup in the lungs. Using a wedge pillow or adjustable bed can provide the necessary elevation to alleviate these breathing difficulties associated with heart failure.

Other Factors Influencing Breathing During Sleep

Breathing during sleep can be influenced by a variety of factors beyond the usual suspects, like sleep apnea or nasal congestion.

Allergies, anxiety, body weight, medications, and humidity levels in the bedroom are some of the key factors that can impact breathing patterns during sleep. Managing these factors effectively through appropriate interventions and lifestyle modifications can greatly improve overall sleep quality and promote healthy breathing during sleep.

Allergies

When individuals with allergies are exposed to allergens such as dust mites or pollen, their airways can become inflamed and congested, making it harder to breathe.

This can lead to snoring, disrupted sleep, and even episodes of sleep apnea. It is important for individuals with allergies to manage their symptoms effectively to ensure proper breathing during sleep.

Anxiety

People with anxiety disorders often experience heightened levels of stress and worry, which can trigger shallow or rapid breathing patterns.

This can disrupt the normal rhythm of breathing during sleep, leading to disturbed sleep and potential breathing difficulties.

Managing anxiety through techniques such as relaxation exercises or therapy may help improve breathing patterns and overall sleep quality.

Body Weight and Composition

Excess weight can put pressure on the chest and abdomen, making it harder for the diaphragm to expand fully and limiting the amount of air that can be taken in during each breath.

This can result in shallow breathing or even brief pauses in breathing known as hypopnea. Losing weight through a combination of healthy eating and regular exercise can help alleviate these breathing issues and improve overall sleep quality.

Medications

Certain medications can also affect breathing during sleep. For example, sedatives or tranquilizers may relax the muscles in the throat excessively, leading to an increased risk of airway collapse during sleep.

This can contribute to snoring or episodes of sleep apnea. It is important for individuals taking such medications to consult with their healthcare provider to find alternative options or adjust dosages to minimize any negative impact on breathing during sleep.

Humidity

Humidity levels in the bedroom can influence breathing during sleep. Dry air can irritate the nasal passages and airways, causing congestion and difficulty in breathing.

On the other hand, excessive humidity can promote the growth of mold and dust mites, which are common allergens that can worsen breathing problems.

Maintaining optimal humidity levels in the bedroom through the use of humidifiers or dehumidifiers, depending on the specific needs, can help ensure comfortable and healthy breathing during sleep.

Best Sleeping Position for Breathing Issues

Breathing issues can greatly impact the quality of sleep and overall well-being. Finding the best sleep position for individuals with these concerns is crucial for optimal rest and comfort.

Back Sleeping

Back sleeping involves lying flat on the back with the head and neck aligned with the rest of the body. It can help alleviate symptoms associated with breathing difficulties such as snoring and asthma.

When sleeping on the back, gravity helps keep the airways open, reducing the chances of obstruction or collapse during sleep. This can lead to more restful sleep and better overall breathing.

How It HelpsHow to Sleep SafelyWho It’s Best For
This position allows the air to flow freely through the airways, preventing any blockages that can occur when sleeping on the stomach or side, keeping the airway open.Using a pillow to support the neck or placing a small pillow under the knees can help improve comfort and promote better breathing.Back sleeping is particularly beneficial for those who suffer from conditions such as sleep apnea, asthma, or allergies. By lying on their backs, these individuals can minimize the risk of their airways being obstructed or compressed, which can lead to breathing difficulties and disruptions in sleep.
It can reduce the incidence of snoring, which can be exacerbated by poor airflow during sleep.

Check out our list of the Best Mattresses for Back Sleeping.

Side Sleeping

Side sleeping involves lying on either the left or right side of the body, with the legs slightly bent and a pillow placed between the knees for support. It’s considered the best sleeping position for breathing problems.

How It HelpsHow to Sleep SafelyWho It’s Best For
Side sleeping helps to open up the airways, which helps breathing at night during your sleeping sessions.To sleep safely in the side position, it is important to maintain proper alignment of the spine. This can be achieved by using a supportive pillow that keeps the head and neck in a neutral position.This position is recommended for individuals who struggle with conditions such as sleep apnea, asthma, or chronic obstructive pulmonary disease (COPD). Side sleeping allows for better airflow.
Side sleeping can help prevent acid reflux, a common condition that can worsen breathing problems. When lying on the back, stomach acid can easily flow back into the esophagus, causing heartburn and potentially damaging the airways.It is recommended to place a pillow between the knees to help align the hips and relieve pressure on the lower back.People who suffer from back or neck pain should sleep on their sides, as side sleeping promotes better spinal alignment and can alleviate any discomfort or pain in the back or neck.
It is important to switch sides regularly throughout the night to prevent discomfort and pressure point development.

Check out our list of the Best Mattresses for Side Sleeping.

Stomach Sleeping

Stomach sleeping involves lying on your stomach with your head turned to one side. The main reason why stomach sleeping is beneficial for breathing issues is that it allows for better airflow through the airways.

When you sleep on your stomach, gravity helps to keep the airways open and prevents any potential obstructions that may occur when lying on your back or side.

How It HelpsHow to Sleep SafelyWho It’s Best For
Stomach sleeping is a great sleeping position for sufferers of sleep apnea, as it doesn’t let the muscles in the throat relax completely and cause breathing issues during sleep.It is advisable to use a firm and supportive pillow to prevent your head from being turned too far to one side.It is especially beneficial for those who experience snoring or have difficulty breathing while lying on their back.
It is essential to choose a comfortable mattress that provides adequate support to prevent any discomfort or pain in your neck or back.Stomach sleeping is helpful for those who suffer from sleep apnea or snoring.

Check out our list of the Best Mattresses for Stomach Sleeping.

The Semi-Fowler’s Position

This position involves reclining on the back with the head and upper body elevated at an angle of approximately 30 to 45 degrees. It is a modified version of the traditional Fowler's position commonly used in healthcare settings to improve breathing and reduce the risk of complications.

How It HelpsHow to Sleep SafelyWho It’s Best For
It promotes better lung expansion by allowing the diaphragm and chest muscles to work more efficiently. This can help improve oxygenation and reduce the feeling of breathlessness.It is recommended to use a firm mattress and pillows that adequately support the head, neck, and upper body.This position is particularly beneficial for those who suffer from conditions such as sleep apnea, asthma, or chronic obstructive pulmonary disease (COPD).
It helps to prevent the collapse of the airways, especially in individuals with conditions such as sleep apnea or chronic obstructive pulmonary disease (COPD).Individuals should be cautious if they have any existing medical conditions or injuries that may be exacerbated by this sleeping position and consult with their healthcare provider if they have any concerns.The Semi-Fowler’s position can also be beneficial for patients who have undergone certain surgical procedures, as it helps to reduce postoperative complications such as atelectasis and pneumonia.
This position also helps to reduce symptoms of acid reflux or heartburn by keeping the stomach contents below the level of the esophagus.It is also important to maintain proper alignment of the spine and avoid bending or twisting in awkward positions.

Reclined Position

When we talk about the reclined position, it refers to sleeping with the upper body slightly elevated, typically with the help of pillows or an adjustable bed.

This position allows the head and chest to be raised, which can help in improving overall breathing and reducing the risk of complications related to respiratory conditions.

How It HelpsHow to Sleep SafelyWho It’s Best For
By elevating the upper body, gravity helps to promote better airflow and reduces the chances of airway obstruction.Make sure to use pillows that provide adequate support to your head, neck, and shoulders. This will help maintain proper alignment and prevent any discomfort or strain on your muscles.People who suffer from back pain or have a sedentary lifestyle can benefit greatly from sitting or lying in a reclined position, as it helps alleviate strain on the lower back and promotes a more natural alignment of the spine.
Sleeping in a reclined position can also help to alleviate symptoms such as snoring and shortness of breath, allowing for a more restful sleep.While sleeping in a reclined position, make sure to maintain good posture. Slouching can restrict your airflow and cause discomfort. Use pillows to support your lower back if needed.Individuals who have respiratory issues, such as asthma or sleep apnea, may find that reclining helps open up their airways and improves their breathing.
If you have any specific concerns or questions regarding the best sleeping position for your breathing issues, it is always advisable to consult with your healthcare provider. They can provide personalized recommendations based on your condition and specific needs.

Tips for Better Breathing During Sleep

A young smiling beautiful girl is lying in bed in the bedroom

Optimize the Sleep Environment

Start by ensuring that your bedroom is well-ventilated and free from allergens that can trigger respiratory problems. Keep the room clean and dust-free, and consider using an air purifier if necessary.

Additionally, maintain a comfortable temperature in the room, as extreme heat or cold can affect your breathing patterns.

Invest in a High-Quality Mattress

Investing in a high-quality mattress can also help improve your breathing during sleep. A supportive mattress that contours your body shape can minimize pressure points and promote proper alignment of your airways. This can help reduce snoring and prevent interruptions in your breathing.

Use Proper Pillows and Supports

Using pillows that provide adequate support for your neck and head can also contribute to better breathing during sleep. Proper positioning of your head and neck can help keep your airways open and prevent blockages that cause breathing difficulties.

Address Underlying Conditions

One of the most common underlying conditions that can affect breathing during sleep is sleep apnea. This condition causes pauses in breathing throughout the night, leading to disrupted sleep and potential health risks.

It is important to address sleep apnea by seeking medical advice and treatment options such as continuous positive airway pressure (CPAP) therapy. This therapy involves wearing a mask that delivers a gentle stream of air to keep the airway open during sleep.

Maintain Good Sleep Hygiene

Sleep hygiene refers to the habits and practices that promote good quality sleep. It includes maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants such as caffeine and nicotine before bedtime.

These practices can help relax the body and mind, leading to better breathing during sleep.

Avoid Heavy Meals Before Sleeping

It is highly recommended to avoid heavy meals before sleeping to ensure better breathing patterns. When we eat a large meal close to bedtime, our body focuses on digesting the food rather than allowing us to breathe properly. This can result in discomfort and even breathing difficulties during sleep.

FAQs

Does the starfish sleeping position cause breathing issues during sleep?

No, there is no evidence to suggest that starfish position causes breathing issues during sleep. Breathing issues during sleep can be caused by various factors such as sleep apnea, allergies, or sinus problems.

What is the best sleeping position for sleep apnea?

The ideal position for sleep apnea sufferers is sleeping on their side. This position helps to keep the airways open and prevents them from collapsing, which is a common occurrence in people with sleep apnea.

Can sleeping on your back worsen snoring?

While various factors contribute to snoring, one aspect that can worsen the condition is sleeping on your back. When a person sleeps on their back, the tongue and soft tissues in the throat can collapse, blocking the airway and causing vibrations that result in snoring.

Are adjustable beds worth it for breathing problems?

Adjustable beds offer a range of positions that can help alleviate symptoms and promote better breathing. For instance, elevating the upper body can help reduce snoring and sleep apnea by opening up the airways and improving airflow.

When should you talk to your doctor about breathing problems?

It is especially important to seek medical advice if the symptoms interfere with your daily activities or if they are accompanied by other concerning symptoms such as fever, coughing up blood, or chest pain.

How to sleep when you can't breathe during sleep?

It is essential to maintain a healthy lifestyle by exercising regularly and maintaining a healthy weight. This can help improve lung function and reduce the occurrence of shortness of breath. Also, sleeping in an elevated position with the help of a wedge pillow or adjustable bed can alleviate pressure on the lungs and airways, making breathing easier during sleep.

Are breathing problems during sleep common?

Breathing problems during sleep are quite common and can affect individuals of all ages. One of the most prevalent sleep-related breathing disorders is obstructive sleep apnea (OSA), which occurs when the airway becomes partially or completely blocked during sleep.

Conclusion

The best sleeping position for individuals with breathing problems is one that promotes open airways and provides adequate support to the body.

By elevating the head and upper body slightly, individuals can reduce the likelihood of airway obstruction and improve their breathing during sleep.

Additionally, using pillows or supports to maintain proper spinal alignment can alleviate strain on the respiratory system.

It is important for individuals with breathing problems to consult with their healthcare provider to determine the most suitable sleeping position based on their specific condition.

Jessica H.

Senior Product Editor

Jessica is a reviewer, writer, and sleep enthusiast at Sleepiverse. Jessica graduated with her master's degree in Nursing research and education. She is a registered nurse and currently works in the Intensive Care Unit. Since becoming a nurse, Jessica has worked the night shift, which means a disrupted sleep schedule. Knowing she needed to function at her best while caring for patients at night, she spent a lot of time researching how to sleep well with a difficult schedule.