Sleeping on your side helps keep your airways clear, reduces snoring and sleep apnea, and improves coughs caused by gastroesophageal reflux.
Clear airways
Shortness of breath can occur due to excitement or stress, or unfavorable weather conditions that make it difficult to fall asleep. In pulmonary physiotherapy, lying on your side is a way to improve lung ventilation.
According to Dr. Nguyen Van Ngan, from the Respiratory Department of Tam Anh General Hospital in Hanoi , sleeping on your side with a pillow between your legs and your head elevated significantly reduces shortness of breath. Additionally, lying on your back with your head elevated and knees bent, and placing a pillow under your knees, also helps the respiratory system function better during sleep.
Reduce snoring and sleep apnea.
When sleeping on your side, the effect of gravity facilitates blood circulation. According to Dr. Ngan, this is also the best position for people who snore or suffer from obstructive sleep apnea (OSA).
When lying on your back, gravity causes the tongue to tend to fall towards the throat, obstructing the airway and causing snoring. Sleeping on your side keeps the tongue in a neutral position, clearing the airway. Sleeping on your side also improves blood circulation by reducing pressure on the heart, preventing cardiovascular problems.
Sleeping on your side helps your respiratory system function better. Photo: Freepik
Reduces cough caused by gastroesophageal reflux.
Sleeping on your side can help alleviate heartburn symptoms caused by gastroesophageal reflux disease (GERD), a trigger for nighttime asthma attacks. Many studies show that the best sleeping position for GERD patients is lying on their left side. This reduces pressure in the stomach, decreasing the likelihood of acid refluxing into the esophagus. Using a moderately high pillow provides additional support to help retain acid in the stomach.
If lying on your side for too long puts pressure on your hips and back, consider placing a pillow between your legs to stabilize your hips and spine, reducing back pain.
To get a good night's sleep without breathing difficulties that lead to waking up in the middle of the night, doctors recommend that everyone minimize allergens in the bedroom, such as artificial fragrances, animal dander, and dust.
Bed sheets should be washed 1-2 times a week to remove dust mites and irritants; consider switching to natural cotton instead of synthetic polyester. Limit the use of high-speed fans, and if using air conditioning, set the bedroom temperature higher than usual because cold air can make it difficult for people with asthma or chronic obstructive pulmonary disease to breathe.
Hoai Pham
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