Good sleeping position for breathing, including those with respiratory disorders
After a busy day at work, you may want to sleep immediately to recharge your energy. However, for those of you who have breathing problems, you often have difficulty sleeping. So, in order to sleep soundly, you have to find out which sleeping position is good for breathing. What are these sleeping positions? So, let's take a look at the following explanation!
Different ways to position yourself for better breathing during sleep.
For those of you who have breathing problems, choosing the right sleeping position plays a very important role in your health. Why?
The reason is, the wrong sleeping position can worsen the health condition of the respiratory system. In fact, you may run out of breath when sleeping in the wrong position.
You may have thought that sleeping on your back is the best sleeping position for breathing. Unfortunately, sleeping in this position can actually worsen breathing problems and potentially cause you to snore.
Meanwhile, sleeping on your stomach is also not good for breathing. This position can cause shortness of breath and several other health problems, such as pain in the neck area.
Well, sleeping on your left side turns out to be good for breathing. In fact, this sleeping position can optimize your breathing. How could that be?
A study has proven that a side sleeping position can reduce the potential for snoring and overcome sleep apnea, which is a sleep disorder related to breathing problems.
In this study, 50% of patients who experienced mild obstructive sleep apnea and 19% of patients with moderate obstructive sleep apnea experienced up to a 50% reduction in sleep apnea symptoms that occurred when sleeping on their side.
Not only that, sleeping on your side can also reduce the intensity and severity of sleep apnea. Therefore, it can be concluded that this sleeping position is the best for you to breathe.
Respiratory disorders that require certain sleeping positions
In general, a good sleeping position to make it easier for you to breathe is on your left side. However, there are some breathing problems that require special sleeping positions, such as:
1. Chronic obstructive pulmonary disease (COPD)
If you have chronic obstructive pulmonary disease (COPD), make sure that a good sleeping pillow not only supports your head, but also your neck. When sleeping, position your body sideways to the left.
Then, bend your knees partially at the feet that are attached to the mattress. Meanwhile, the legs that are not attached to the mattress are in a straight position.
According to the British Lung Foundation, this sleeping position can help when you lose your breath, especially when COPD symptoms are attacking.
2. Shortness of breath
Basically, a good sleeping position for breathing is on your left side. However, if you experience shortness of breath, there are modifications or slight changes that can be made to this position.
For example, when sleeping on your side, try sandwiching a pillow between your legs, while your head is also supported by a different pillow.
However, to prevent shortness of breath while sleeping, you can actually sleep on your back. However, use a comfortable pillow, and place another pillow under your knees. Meanwhile, your knees should be bent.
3. Sleep apnea
Sleep apnea is a sleep disorder in which breathing occasionally stops while you sleep. So, in order not to reduce the quality of your sleep, it is important to sleep in the right position.
The best sleeping position for breathing for people with sleep apnea is sleeping on their left side.
Apart from that, this sleeping position can also overcome insomnia and GERD, two health problems that can trigger sleep apnea. The side sleeping position is also good for improving blood flow.
Various breathing techniques for better sleep
Have you tried sleeping but still often experience breathing problems? Don't worry, there are various breathing techniques that you can do before sleeping. In fact, you can also do it when you wake up in the middle of the night to make it easier to fall asleep again.
1. 4-7-8 breathing technique
You can do this technique anywhere without taking a lot of time. It is best to do this technique in a sitting position with your back straight. How to do the 4-7-8 breathing technique, namely:
- Open your mouth while doing this technique.
- Exhale as deeply as possible, while making a slow sigh.
- Inhale slowly from your nose for a count of 4, while pressing your upper and lower lips at the same time.
- Hold your breath for a count of 7, then exhale again for a count of 8 while letting out a longer sigh.
- Repeat the same thing 8 times.
2. Three part breathing technique
This practice of breathing technique is favored by numerous individuals to aid in attaining a restful sleeping posture, as it is considered relatively uncomplicated. The following guidelines elucidate the process:
- Sit in an upright position, then take a long, deep breath through your nose.
- Once you feel you have reached your maximum, exhale slowly while focusing yourself and your thoughts so that you feel more comfortable.
- Repeat the same thing 5-8 times.
It would be better to close your eyes while doing this three-part breathing technique. The goal is so that your mind can be more focused during the breathing in and out technique.
3. Alternate nasal breathing technique or nadi shodhana pranayama
This breathing technique to make sleep quality better and more restful is said to help reduce stress afterwards. Immediately, here are the steps you can take:
- Sit with your body upright and your legs crossed.
- Place your left hand looking up on your left thigh, while the fingers of your right hand are on your right nostril.
- Exhale completely, then close the right nostril.
- Inhale deeply through the left nostril which is still open.
- Repeat the same thing with the left nostril, with the right hand looking up on the right thigh.
- Do this activity for 5 minutes.
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