Sleep apnea is an all-too-common sleep disorder that can prevent you from getting quality sleep and leave you feeling exhausted during the day. Luckily, there are multiple steps you can take to manage your sleep-disordered breathing and enjoy more restful nights again. However, some of these steps aren’t as obvious as others. Did you realize that sleeping in a recliner could make a significant difference for your sleep apnea? Here’s a closer look at the reasons why.
What Causes Sleep Apnea?
While there’s more than one type of sleep apnea, the most common kind is obstructive sleep apnea, or OSA for short. It occurs when the muscles at the back of your throat relax while you’re asleep, which results in them blocking the airway. This leads to repeated pauses in your breathing that force your brain to wake your body up in an effort to get some air, thus making it very difficult to get a sufficient amount of rest during the night.
How Can Sleeping in a Recliner Help with Sleep Apnea?
One of the benefits of sleeping in a recliner is that it keeps your head elevated. This makes it less likely that the tissues in your throat will collapse while you’re asleep, therefore lowering the likelihood of a sleep apnea episode occurring. Even a slight tilt can make a difference; research has shown that a 7.5-degree elevation of the head can go a long way toward improving sleep apnea symptoms.
How Can You Make Sleeping in a Recliner Easier?
Needless to say, sleeping in a recliner can feel quite strange at first if you’re used to exclusively sleeping in a bed. Luckily, there are several ways to make the adjustment easier:
- Use pillows to keep your neck and lower back supported while you’re asleep.
- Raise your legs with a footrest so that your blood doesn’t begin pooling in your feet.
- If you have a leather recliner, cover it with a sheet. That way, you’ll be less likely to stick to it.
- Make sure that you’re using the right number of blankets so that you can maintain proper sleeping temperature.
Remember, while sleeping in a recliner can help make sleep apnea symptoms more manageable, you will still want to make sure that your disorder is being properly treated via an oral appliance or other means. Don’t hesitate to reach out to a professional who can help you with your sleep-disordered breathing while also making whatever lifestyle adjustments are necessary to enjoy more restful nights.
About the Author
Dr. Rashpal Deol earned a Bachelor of Dental Surgery, a Master of Dental Surgery in Periodontics and Oral Medicine, and a Doctor of Dental Science while practicing dentistry in India. Today, he is a member of the American Board of Dental Sleep Medicine and is striving to earn Mastery status with the American Academy of Dental Sleep Medicine. At Oak Ridge Dental in San Ramon, he offers oral appliances for treating sleep apnea. To schedule a visit with Dr. Deol, visit his website or call (925) 735-6190.
