Sleep apnea can make it hard to get a good night’s rest.
If you’re searching for relief, you’ve probably wondered whether sleeping sitting up could help—and the answer is tricky.
The only way to reduce or eliminate obstructive sleep apnea episodes is to keep your airways open while you sleep—and sleeping upright can help with this in some ways.
But it isn’t a perfect solution—or even considered an official treatment for sleep apnea. Still, if you’re looking for relief while obtaining a diagnosis, while sick, or for temporary use, it might work for you.
In this article, we’ll explore how sleep position can influence sleep apnea symptoms, the pros and cons of sleeping upright to avoid apnea episodes, tips and tricks to optimize benefits, and some next steps you can consider to go beyond the relief that sleeping in a sitting position might offer.
Understanding Sleep Apnea and Sleep Positions
Sleep apnea and sleep positions are closely linked.
Your sleeping position can affect how well you breathe at night and may worsen or improve sleep apnea symptoms.
What Is Sleep Apnea?
Sleep apnea is a condition where your breathing stops and starts during sleep.
There are two main types: obstructive sleep apnea (OSA) and central sleep apnea (CSA).
At the most basic level, OSA happens when your throat muscles relax and block your airway while CSA occurs when your brain doesn’t send proper signals to the muscles that control breathing.
In both cases, common symptoms include loud snoring, gasping for air during sleep, and feeling tired during the day.
Sleep apnea can seriously affect not only your sleep quality but also your overall health if left untreated.
For more on the differences between CSA and OSA, sleep apnea symptoms, and sleep apnea health risks, check our in-depth guide, Demystifying Sleep Apnea.
The Influence of Sleep Positions on Sleep Apnea
Your sleep position plays a significant role in how sleep apnea affects you.
Gravity can cause your tongue and soft tissues to fall back and block your airway when you sleep on your back—particularly if you’re overweight or have weak tone in your throat and tongue.
When this happens, sleep apnea symptoms worsen.
Changing your sleep position may help reduce apnea episodes and improve sleep quality.
Comparing Different Sleep Positions
Side sleeping is often the best position for sleep apnea. It helps keep your airway open and reduces snoring.
Back sleeping can worsen sleep apnea for many people. It allows gravity to pull your tongue and soft palate back, potentially blocking your airway.
Stomach sleeping may help some people with sleep apnea but can cause neck and back pain.
Sleeping with your head elevated can also be beneficial. It uses gravity to keep your airways more open.
Positional Therapy for Sleep Apnea
Positional therapy aims to keep you off your back while sleeping. This can involve using special pillows or devices that make back-sleeping uncomfortable.
You can try propping yourself up with multiple pillows to sleep in a more upright position, which may help keep your airways open.
Some people use sleep position trainers. These devices vibrate when you roll onto your back, prompting you to change position without fully waking up.
However, it’s important to remember that while sleep position changes can help, they do not cure sleep apnea.
If you think you or someone you know has sleep apnea, it’s essential to see a doctor for proper diagnosis and treatment.
Benefits of Sleeping Upright for Sleep Apnea Sufferers
Sleeping upright can help reduce sleep apnea symptoms for some people.
When you sleep sitting up, gravity helps keep your airway open. This can make breathing easier and cut down on snoring.
Depending on the severity of your apnea episodes, upright sleeping may also improve your blood oxygen levels since you might experience fewer breathing pauses during the night with a clearer airway.
For those with GERD, sleeping upright can also ease acid reflux. This is helpful because GERD often makes sleep apnea worse.
Some people also find they sleep deeper when sitting up. This can lead to feeling more rested in the morning.
All of these benefits can contribute to improved sleep quality, but it’s important to understand that none of them work to treat or resolve the underlying causes of sleep apnea.
A Practical Guide to Upright Sleep
To sleep upright, you need the right equipment and setup. Here are three main options to consider:
- Adjustable beds
- Pros: Customizable angles, full-body support
- Cons: Expensive, takes up space
- Wedge pillows
- Pros: Affordable, portable
- Cons: Limited angle options, may slide during sleep
- Reclining chairs
- Pros: Comfortable, built-in support
- Cons: Not designed for full-night sleep, limited sleeping positions
Use multiple pillows to support your upper body when setting up your upright sleep space.
Place one behind your lower back and another under your knees to reduce strain.
Remember to keep your neck aligned with your spine. This helps prevent neck pain.
Aim to elevate your head by about 30 to 45 degrees. This angle helps keep your airway open without putting too much strain on your body.
Common mistakes to avoid:
- Sleeping at too shallow an angle
- Not supporting your neck properly
- Using too-soft or too-firm pillows
Remember to test different setups to find what works best for you. It may take time to adjust to sleeping upright, so be patient with the process.
If you have sleep apnea, consult your doctor before significantly changing your sleep position. They can provide personalized advice based on your specific condition.
Potential Risks and Considerations
While sleeping upright can help, it’s not perfect for everyone. Even following the recommendations above, some people might feel discomfort in their back or chest when sleeping this way.
It can be harder to fall asleep sitting up, and you might not sleep deeply once you do.
Long-term upright sleeping could lead to swelling in your legs. This is because gravity pulls fluids down.
Sleeping upright isn’t a replacement for CPAP therapy. If you have severe sleep apnea, you’ll likely still need your CPAP machine.
Consulting Healthcare Providers
If you think you have sleep apnea, it’s crucial to talk to a doctor. They can help you determine if sleeping or sitting up might help you.
When you see your doctor, be ready to talk about your symptoms. Tell them about your sleep habits and any trouble breathing at night.
Here are some questions you can ask your doctor:
- Is sleeping sitting up safe for my condition?
- What other treatments might work for me?
- How can I tell if sleeping sitting up is helping?
- Should I use any special equipment to sleep sitting up?
Your doctor might suggest a sleep study to learn more about your sleep apnea. This can help them decide the best way to treat you.
Keep track of how you feel when you sleep sitting up. Write down if you snore less or feel more rested.
This info can help your doctor see if the treatment is working.
Remember, it’s okay to ask for a second opinion if you’re not sure about the advice you get.
Different doctors might have different ideas about how to help you sleep better, including CPAP therapy, oral appliances, lifestyle changes, or positional therapy
Final Thoughts
Your journey to better sleep is unique.
While PAP therapy is the gold standard treatment for treating and curing sleep apnea, it’s often just one facet of a comprehensive, multi-approach treatment plan.
Sleeping upright or other positional therapy options might bring relief to mild symptoms or help to boost the benefits of other elements of your treatment.
Working closely with your healthcare team is essential to find the best combination of treatments for you.
With the right approach, restoring your sleep quality and improving your quality of life is possible.
If you’re searching for affordable CPAP supplies and accessories from leading manufacturers, CPAPSupply is Canada’s leading CPAP supply store in customer satisfaction. Call us today or shop our online store to find everything you need to enjoy a great night’s sleep again.
References:
- Sleep Foundation: Does Sleeping Sitting Up Help Sleep Apnea?
- Better Sleep Simplified: Sleeping upright with sleep apnea – What we know and 3 things to try?
- U.S. News: Get a Better Night’s Sleep With the Best Sleeping Positions for Sleep Apnea
- CPAP.com: The Best Sleeping Position for Sleep Apnea (and What to Avoid)
- NeuroLaunch: Sleep Sitting Up: Benefits, Risks, and Alternatives
- Verywell Health: The Best and Worst Sleep Positions for Health Conditions