3 Common Sleep Positions and How they Affect Sleep Apnea
Date Published
If you have been diagnosed with sleep apnea, you have probably already taken steps to mitigate it, such as purchasing a CPAP machine and other equipment. Perhaps in your quest to get a good night’s sleep you have changed a few of your habits, such as powering off your screen before bed and cutting back on caffeine consumption.
Did you know that your sleeping position can also affect your sleep apnea? Below we look at three common positions and what each one means for your condition.
The Stargazer (sleeping on your back)
This is where you sleep flat on your back, facing the ceiling. This is the most ideal position for your neck and back. However, it is the worst for your sleep apnea. This position allows for gravity to pull the soft tissues of the tongue down into the back of the throat, thereby narrowing the airway and causing an obstruction.
The Freefaller (side or stomach sleeping)
This is where you sleep on your side or your stomach, with your head turned to the side. Both of these sleep positions create a forward movement in the soft tissue and tongue to naturally prevent a blockage from occurring. On the downside, these positions can be hard to adjust to with a CPAP mask on, especially a full face mask. Your pillow can push against the edge of the mask causing a leak. That being said, it may take some trial and error to find a side or prone position that works for you.
The Curler (fetal position)
This is where you arch your back, bend your knees, and have your face turned sideways. You are essentially curled into a ball or in a fetal position. This position can cause neck and back pain. It is also not ideal for sleep apnea, as it restricts diaphragmatic breathing.
Choosing the right position and CPAP setup
Sleeping positions often come down to preference—some just feel so much better than others. The same can also be said of CPAP masks. Some of them just feel better than others. Your comfort is an important thing to take into consideration when it comes to sleep. Check out our selection of CPAP supplies on our website and find the perfect complement to your sleep style.
Frequently asked questions
Sleeping flat on your back (the "Stargazer" position) is generally the worst for obstructive sleep apnea. Gravity pulls the soft tissue of the tongue toward the back of the throat, narrowing the airway and triggering more apnea events.
Yes. Many people see fewer apnea events when they switch from back sleeping to side or stomach sleeping. Side and stomach positions push the tongue and soft tissue forward, helping keep the airway open. Position therapy works best for mild to moderate cases and is often used alongside CPAP, not as a replacement.
Curling tightly into a fetal position is not ideal for sleep apnea because it restricts diaphragmatic breathing and can also cause neck and back pain. A more relaxed side position is usually a better choice.
Side sleeping with CPAP works best with a nasal pillow or low-profile nasal mask rather than a bulky full face mask, since the pillow is less likely to push against the seal and cause a leak. A CPAP-friendly pillow with mask cutouts also helps keep the seal intact when you change positions overnight.
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