Sleeping on your side helps clear your airways, reduces snoring and sleep apnea, and improves coughs caused by gastroesophageal reflux.
Clear airway
Shortness of breath can occur due to excitement or stress, adverse weather conditions that make it difficult to fall asleep. In pulmonary physiotherapy, lying on your side is a way to ventilate your lungs more easily.
Dr. Nguyen Van Ngan, Department of Respiratory Medicine, Tam Anh General Hospital, Hanoi, said that sleeping on your side with a pillow between your legs and your head elevated significantly reduces shortness of breath. In addition, lying on your back with your head elevated and your knees bent, and placing a pillow under your knees also helps your respiratory system function better while you sleep.
Reduce snoring and sleep apnea
When sleeping on your side, the impact of gravity makes blood circulation easier. According to Dr. Ngan, this is also the best position for people who snore and suffer from obstructive sleep apnea (OSA).
When lying on your back, gravity causes the tongue to fall back toward the throat, obstructing the airway and causing snoring. Sleeping on your side allows the tongue to be in a neutral position, clearing the airway. Lying on your side also improves blood circulation by reducing pressure on the heart, preventing cardiovascular problems.
Sleeping on your side helps your respiratory system work better. Photo: Freepik
Reduce cough due to gastroesophageal reflux
Sleeping on your side helps relieve heartburn symptoms caused by gastroesophageal reflux disease - a factor that triggers nocturnal asthma attacks. Many studies have shown that the best sleeping position for patients with gastroesophageal reflux is lying on the left side. This reduces the pressure in the stomach, reducing the possibility of acid refluxing into the esophagus. Using a pillow high enough to help the body have more gravity to keep acid in the stomach.
If lying on your side for too long puts pressure on your hips and back, you should put a pillow between your legs to stabilize your hips, keep your spine stable, and reduce back pain.
To have a good night's sleep, without difficulty breathing and waking up in the middle of the night, doctors advise everyone to minimize substances that can cause allergies in the bedroom such as artificial scents, animal hair, and dust.
Bed sheets should be washed once or twice a week to remove dust mites and irritants, consider switching to natural cotton instead of synthetic polyester. Limit the use of high-speed fans, if using air conditioning, adjust the bedroom temperature higher than normal because cold air makes it difficult for people with asthma or chronic obstructive pulmonary disease to breathe.
Hoai Pham
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