Best Sleeping Positions that Enhance Breathing During the Night

It is a known fact that respiration will slow while we sleep due to our body’s reduced metabolic rate and sympathetic activity. But while this is normal, breathing should occur naturally and never be hindered during slumber. A slew of problems may ensue when you experience breathing disruptions and a lack of oxygen. This can cause multiple brief awakenings throughout the night, preventing you from drifting into the deep, restorative sleep you need to be energetic and healthy. 

How you position yourself during the night can affect your ability to breathe normally and your sleep quality. As an expert in matters related to sleep, LMG, a leading mattress and bedding brand in Singapore shares some optimal sleeping positions for breathing to help you maintain a steady respiration rate. 

1. Side Sleeping

Side sleeping is one of the most common and preferred positions for adults, and the good news is, it’s also the best sleeping position for breathing. However, it’s helpfulness also depends on the cause of your symptoms. For instance, while this sleep position may help to reduce snoring and back pain in pregnant women, it may lead to shoulder or neck pain for others. But fret not, because with the right amount of support from your mattress and pillow, side sleeping can still be comfortable. Placing a pillow between your legs reduces back pain and a memory foam pillow that fills up the gap between your neck and the bed lowers the risk of your shoulders sinking into the mattress. 

If you suffer from obstructive sleep apnea (OSA), sleeping on your side can give you and your partner much-needed relief. Your airway and tongue relaxes as you drift off into slumber, and lying on your side prevents these muscles from falling towards the back of your throat. Instead, your tongue will rest against your cheek and keep your airway open for breathing. 

When sleeping, align your chin and neck to the centre of your shoulders and avoid tilting down or twisting to the side. Elevate your head with a pillow and keep your hands either by your sides or slightly in front of you.

2. Foetal Position

The foetal position is another version of side sleeping, except, your legs are bent and curled in towards the chest. Some may find this posture odd, but the ones who do sleep this way may find that it brings them a sense of security; it helps with better breathing too!—But only if you’re not curled up extremely tight. Keep your body relaxed and rolled up slightly so that you’re not compressing your diaphragm and lungs, restricting your breathing. 

3. Stomach Sleeping

Sleeping on your stomach can be a hit or miss; it may strain your neck, back, and spine, and make breathing more difficult for those with OSA, however it also has the potential to keep airways open and improve breathing. It all depends on your bodily conditions and your bed. 

For the best stomach sleeping results, you’ll need a supportive and comfortable mattress that prevents sinking, and a pillow designed to assist in maintaining the natural curve of your spine. Do not invest in overly soft mattresses, and only get thin pillows that won’t extend your head too far upwards—look for one that offers support while giving you an open space for breathing. 

If you’re experiencing sleep-related breathing problems, the first thing you should do is seek medical advice. While your bedding accessories and mattress can offer some sort of relief, it isn’t sufficient or sustainable. 

Looking for a premium bed mattress for improved quality of sleep? Luxury Mattress Gallery, a mattress store in Singapore that’s also invited to speak to numerous educational institutions and corporate companies, is an expert in all-things bedding and sleep. We offer a collection that is methylene-chloride free and constructed with quality materials imported from Australia and America. Shop our range here.

Why Your Sleep Position Matters

The position in which you sleep can impact the alignment of your airway, affecting how you breathe. Sleeping on your side, for example, allows your tongue to rest against your cheek, keeping your airway open and unobstructed, promoting unrestricted airflow and optimal breathing. Some of these positions can enhance lung capacity and breathing efficiency too, to promote better oxygenation and improve your sleep quality.

Common Respiratory Conditions and Their Effects on Sleep

• Obstructive Sleep Apnea: May cause loud snoring, gasping, or choking during sleep, which can lead to excessive daytime fatigue or morning headaches. 
• Asthma: Asthma can disrupt sleep by causing nocturnal symptoms such as coughing fits, wheezing, and difficulty breathing. Sleep disturbances can contribute to daytime fatigue and exacerbate asthma symptoms.
• Chronic Obstructive Pulmonary Disease (COPD): Individuals with COPD may experience nighttime symptoms such as coughing, wheezing, and breathlessness, leading to sleep disturbances and reduced sleep quality. 
• Allergic Rhinitis: Allergic rhinitis can interfere with sleep by causing nasal congestion, difficulty breathing through the nose, and frequent awakenings due to discomfort.

Tips for Improving Breathing and Sleep

• Maintain a Healthy Weight: Maintaining a healthy weight through regular exercise and a balanced diet can help reduce the risk of sleep-related breathing disorders such as obstructive sleep apnea.
• Practice Good Sleep Hygiene: Establishing a consistent sleep schedule and creating a relaxing bedtime routine can promote better sleep quality.
• Sleep on Your Side: Sleeping on your side can help prevent airway obstruction and reduce the severity of snoring and obstructive sleep apnea. Use pillows to support your head and neck in a comfortable position, and consider placing a body pillow between your knees to maintain proper spinal alignment.
• Elevate the Head of the Bed: Raising the head of the bed by using an adjustable bed frame or placing a wedge pillow under the mattress can help alleviate symptoms of acid reflux and improve breathing by reducing pressure on the airway.
• Keep the Bedroom Environment Clean and Allergen-Free: Minimise exposure to allergens such as dust mites, pet dander, and pollen by regularly vacuuming, dusting, and washing bedding in hot water. Use hypoallergenic mattress and pillow covers to create a clean and allergen-free sleep environment.

While occasional snoring or mild breathing difficulties during sleep may not necessarily indicate a serious problem, persistent or severe sleep-related breathing issues warrant medical attention.  If you or your family noticed these symptoms, please visit a doctor.

• Loud and persistent snoring
• Excessive daytime sleepiness
• Witnessed apneas
• Morning headaches
• Frequent awakenings at night
• Chronic fatigue or irritability

Alternatively, consider replacing your mattress with a more suitable one that provides adequate support and hypoallergenic properties.

 

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