Sleeping positions that are good for the respiratory system.

Lying on your back with your head elevated and a pillow under your knees reduces sleep apnea; sleeping on your side helps your lungs function better.

Your favorite sleeping position can help you stay comfortable all night. However, some positions can cause or worsen breathing problems. Here are some ways to help reduce snoring and obstructive sleep apnea.

Sleep on your side

Sleeping on your left side, with a pillow under your head and between your legs, allows your lungs to function optimally. In this position, the effect of gravity helps improve blood circulation. This is also the best position for people who snore due to sleep apnea.

Obstructive sleep apnea can disrupt the balance of carbon dioxide and oxygen in the blood, leading to increased blood pressure and cardiovascular problems. In some cases, it can cause dizziness, hypertension, confusion, and cardiac arrest.

Sleeping continuously on one side can cause muscle fatigue, so alternating between sleeping on both sides can help reduce sleep apnea symptoms and improve back pain.

However, sleeping on your side can cause shoulder or neck pain for some people. Using pillows and mattresses designed for side sleeping helps support spinal alignment. Placing a pillow between your legs while sleeping can reduce back pain for those who are new to sleeping in this position.

Sleeping on your side helps your airways function properly. Photo: Freepik — Sleeping on your side helps your airways function properly. Photo: *Freepik*

Lie on your back with your head raised.

Lying on your back with your head elevated and a pillow under your knees is suitable for people with sleep apnea. Elevating your head with a pillow prevents the tongue from sliding down your throat, directing airflow straight to the lungs. Placing a pillow under your knees helps align the spine and reduce pain and discomfort.

Lying on your back without a pillow under your neck and shoulders can worsen symptoms of airway obstruction. Lying on your stomach is also not recommended, as it restricts free airflow into the lungs. In this position, body weight presses down on the lungs, limiting the movement of the rib cage and diaphragm.

Sleep-related respiratory disorders

Obstructive sleep apnea : People with obstructive sleep apnea stop breathing while sleeping and may wake up gasping for breath.

Chronic obstructive pulmonary disease (COPD) : Affects the lungs and airways, causing shortness of breath. People with COPD often cough, wheeze, or feel breathless, making it difficult to sleep.

Anxiety : People with anxiety disorders often have difficulty sleeping.

Sinus or nasal passage problems : Congestion due to allergies, rhinitis, or other conditions affecting the nasal passages can cause difficulty breathing, especially when lying down.

Heart failure : Causes shortness of breath, which worsens as the disease progresses; shortness of breath may increase when lying on your back.

People with weak diaphragm muscles may experience shortness of breath when lying on their backs.

Le Nguyen (According to Sleep Foundation )

Readers can post questions about respiratory illnesses here for doctors to answer.

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