Light, deep, or just plain chaotic, no matter how you catch Zzz’s, we’re always willing to do whatever it takes to enhance our overall sleep quality. But if you’ve recently been diagnosed with a more serious issue like apnea (a disorder in which breathing stops and starts throughout the night), a medical professional may recommend positional sleep therapy as a way of solving the problem. Positional sleep therapy typically encourages side sleeping because of its ability to relieve the pressure placed on your airways.
“The side tends to be the most neutral of positions,” reveals Dr. Shelby Harris, sleep expert and author of “The Women’s Guide to Overcoming Insomnia,” who works with a wide variety of patients to develop healthier sleep habits.
While sleep apnea sufferers (especially chronic back sleepers) may generally be advised to purchase a continuous positive airway pressure (CPAP) machine to regulate the acts of inhaling and exhaling, there are a few simple adjustments one can take to also maintain that desired side position. Additionally, these tips and tricks provided by Harris have the potential to reduce snoring, which can lead to serious health issues like heart attack or stroke.
Why sleeping on your back may be bad for you
Like biting your nails or muttering “um” in between sentences, your preferred sleeping position is just like any other habit; it’s developed over time.
“No one is built the same,” says Harris. “We often sleep in some specific position, as it helps to create spinal alignment.”
“We [also] have different mattresses, pillows, etc. that we all prefer. And a lot of the time, it becomes a learned behavior and becomes more about ritual and habit after a while, too,” she adds.
While your favorite sleep position or routine may be comfortable for your body upon dozing off for the night, back sleepers, particularly, may be doing themselves a disservice when it comes to achieving normalized breathing patterns. In fact, back sleeping is generally seen as the least conducive position for un-obstructed sleep.
“When you’re on your back, the soft tissue in the back of the throat can loosen even more with gravity, making it pull downward, leading to more of a risk of blockage and collapsing of the airway,” explains Harris.
Side sleeping, in contrast, opens these airways to keep breathing open and consistent, which is why positional sleep therapy is regarded as the most simple and effective treatment.
How to train yourself to sleep on your side
When it comes to positional sleep therapy, there are various devices you can purchase to promote side sleeping and “retrain” your body.
“I’m old-school,” reveals Harris, who recommends starting with two cheap (or likely free) options.
Option One: Wear a pocket T-shirt backward and place or sew a tennis ball into the pocket.
Option Two: Wear a fanny pack backward with a tennis ball inside and strap it around your back.
Both methods should naturally prevent you from turning onto your back in the middle of the night. It may be jarring to roll onto the tennis ball at first, but the goal is to have your mind and body subconsciously recognize that turning is not an option, and that side sleeping is your best bet for comfort. Over time, you should be able to ditch the tennis balls entirely and sleep on your side exclusively.
Another option is to invest in a device that uses vibration to gently help you change sleep positions, like the Night Shift Sleep Positioner, which is fitted around your neck.
“If you don’t change, the vibration intensifies until you move,” says Harris. “They’re quite useful, but I often start with the simpler, cheaper ideas first.”
Positional sleep therapy products to try
A few other effective investments include this belted device worn around your waist, as well as a sleeping backpack like this model that is designed to limit overall movement. You can also opt for a wedge pillow to keep your body propped at an angle, making it practically impossible to sleep directly on your back.
“Many positional pillows are shaped like a wedge and made from foam to help prop you up on your back and help prevent apneas from happening,” Harris shares. “They aren’t ideal for everyone, and sometimes you can still have significant apneas without knowing they’re happening.”
“While they can help some people, especially people with more mild apnea, it warrants a discussion with your sleep doctor before trying anything and assuming it will be a cure,” she adds.
In addition to the wedge, there are also positional pillows, including ones that vibrate like the aforementioned Night Shift Sleep Positioner. They will even alert you if snoring is detected.
“If you end up sleeping on your back, these gently nudge you to change sleep positions…usually from back to sleeping on the side,” says Harris. “These can work quite well for people who have specific positional apnea, like apneas on the back, but again, it is a talk to have with your doctor based on where you have apnea and the severity.”
How an adjustable base can help you sleep better
Many apnea sufferers claim that adjustable bed bases have the ability to prop them up at night and support better breathing. For those who simply must sleep on their backs, an adjustable bed can offer quality sleep and a reduction in snoring. Harris maintains that side sleeping is preferable, though.
“Adjustable mattress bases aren’t really meant to encourage side sleeping,” shares Harris, who confirms that lying on your side will always be the gold standard in addressing cases of apnea. “They work in a similar way to help raise the bed and keep your head up so you’re not having as many apneas if you sleep on your back. They can help some people, but not all. Talk with your doctor.”
At the end of the day (or bedtime, if you will), positional sleep therapy is merely a suggestion to maintain some semblance of consistency with proven beneficial results. It is ultimately up to you, your doctor, and/or a sleep specialist like Harris to determine which snoring and/or apnea remedies will work best for you. In the interim, you literally have nothing to lose when it comes to testing the aforementioned side sleeping techniques or products that will naturally optimize your breathing patterns for more restful, controlled shut-eye.
