Which sleeping position helps you breathe more easily and sleep better?

Good sleep depends not only on sleep duration or medication but also on sleeping position, which plays an important role in helping you breathe more easily, sleep more deeply, and wake up feeling refreshed. Below are some recommended sleeping positions and positions to avoid.

1. Side sleeping – the best option for most people

👉 Sleeping on your left or right side, particularly your left side, is considered beneficial for breathing during sleep.

1.1. Benefits

Helps keep the airway open and reduces snoring.
Reduces the risk of obstructive sleep apnea (OSA), especially in people who are overweight.
Reduces gastroesophageal reflux (left-side sleeping is recommended).
Supports circulation and promotes deeper sleep.

1.2. Practical tips

Use a pillow of moderate height to keep your neck and spine aligned.
Place a small pillow between your legs to help relieve back and hip pain.

2. Sleeping on your back – be cautious if you snore or have difficulty breathing

Sleeping on your back is not always harmful, but it is not suitable for everyone.

2.1. When can sleeping on your back cause problems?

People who snore frequently or have sleep apnea.
People with obesity or a large neck circumference.
People who often experience nasal congestion or difficulty breathing at night.

Potential problems include:

Increased snoring.
A higher risk of airway collapse, especially in people with sleep apnea.
Poor sleep quality and frequent awakenings.

2.2. Why does this happen?

When you lie on your back, your tongue and the soft tissues in your throat can fall backward, narrowing the airway and leading to snoring and sleep apnea.

If you sleep on your back, pay particular attention to your neck position.

2.3. How to lie on your back correctly

Keep your neck aligned with the rest of your spine.
Avoid using a pillow that is too high; it should provide just enough support for your neck.

3. Sleeping on your stomach – not recommended

🚫 This position is generally not recommended, although some people find that it helps reduce snoring.

3.1. Disadvantages

Twists the neck and may cause neck, shoulder, and upper back pain.
Increases pressure on the spine and rib cage.
May lead to shallow breathing and discomfort when maintained for long periods.

4. Simple tips to help maintain a good sleeping position throughout the night

🛏️ Use a body pillow or place a pillow behind your back to prevent rolling into an undesirable position.
👕 Wear comfortable sleepwear that does not constrict your neck or chest.
⚖️ Maintain a healthy weight to help improve breathing during sleep.
🩺 If you snore loudly, experience daytime sleepiness, or frequently wake up gasping for air, consult a sleep specialist.

5. An important message from your doctor

There is no single “perfect” sleeping position for everyone.

The best position is one that helps you breathe comfortably, sleep deeply, and wake up without feeling tired.

If you have been diagnosed with sleep apnea, asthma, or chronic obstructive pulmonary disease (COPD), or if you use a continuous positive airway pressure (CPAP) machine during sleep, consult your doctor directly for guidance on the most appropriate sleeping position for your condition.

6. References

[1] Danoff-Burg, S., Rus, H. M., Weaver, M. A., & Raymann, R. J. (2022). Sleeping in an Inclined Position to Reduce Snoring and Improve Sleep: In-home Product Intervention Study. JMIR Formative Research, 6(4), e30102. Accessed: 2025-12-18.
[2] Menon, A., & Kumar, M. (2013). Influence of Body Position on Severity of Obstructive Sleep Apnea: A Systematic Review. ISRN Otolaryngology, 2013, 670381. Accessed: 2025-12-18.
[3] Lee, J. B., Park, Y. H., Hong, J. H., Lee, S. H., Jung, K. H., Kim, J. H., ... & Shin, C. (2009). Determining optimal sleep position in patients with positional sleep-disordered breathing using response surface analysis. Journal of Sleep Research, 18(1), 26–35. Accessed: 2025-12-18.
[4] Ernstmeyer, K., & Christman, E. (2021). Table 11.2c, [Interventions to Manage Hypoxia]. Nursing Skills. Eau Claire (WI): Chippewa Valley Technical College. Accessed: 2025-12-18.
[5] Iannella, G., Cammaroto, G., Meccariello, G., Cannavicci, A., Gobbi, R., Lechien, J. R., ... & Vicini, C. (2022). Head-Of-Bed Elevation (HOBE) for Improving Positional Obstructive Sleep Apnea (POSA): An Experimental Study. Journal of Clinical Medicine, 11(19), 5620. Accessed: 2025-12-18.

The information above is for reference purposes only and is not intended as medical advice. Please contact your doctor for detailed medical consultation.