Positional therapy helps train you not to sleep on your back. To do this, some may use special pillows or wearable devices to cut down on their back sleeping and create a new, healthy habit of side sleeping. For many people, this can help ease their sleep apnea symptoms. In some cases, it can help people avoid or reduce the need for CPAP machines, sleep apnea relief supplements, and other treatments.
How Does it Work?
While some try essential oils for sleep apnea or Ozempic for sleep apnea, others find that adjusting their sleep position provides some relief. The main goal of positional therapy is to keep you off your back because this position can make it harder to breathe smoothly. Sleeping on your side keeps your airways open.
Over time, your body can be trained to stay on its side when sleeping, which will cut down on annoying sleep apnea episodes so you (and anyone near you) can get a good night’s rest.
Positional Therapy Techniques to Try
Here are a few techniques you may consider trying to find some relief:
- Side-sleeping pillows: Use a wedge or body pillows to keep you on your side.
- Positional therapy belts: Try a wearable belt that creates a little resistance to keep you from turning on your back.
- Vibrating wearables: Use a small device that gently vibrates when you roll onto your back. This should prompt you to roll back onto your side.
- The tennis ball trick: Place a tennis ball or similar object into the back of your pajamas to discourage rolling onto your back.
- Smartphone apps: Some apps can track and monitor your sleep position, letting you know if you don’t stay on your side.
These techniques may be worth a shot if you’re dealing with intense restlessness at night.
Addressing the Core Cause of Sleep Apnea
Changing the way you sleep is one tactic, but addressing the underlying cause of your sleep apnea may be even more helpful in the long run. Our goal at Optimal Circadian Health is to give people struggling with sleep apnea the resources they need to breathe better and sleep more soundly.
Our book, Sleep Apnea Solution, outlines our approach to sleep apnea. It gives you access to helpful breathing routines, ways to train and care for your circadian rhythm, ideas for resetting your nervous system, and more. With our help, we hope you’ll be on your way to sleeping soundly in no time.
