Sleep apnea, a disorder characterized by interrupted breathing during sleep, affects individuals of all ages, genders, and body types, according to Dr. Indira Gurubhagavatula, a sleep medicine physician and spokesperson for the American Academy of Sleep Medicine (AASM). Despite its prevalence, more than 80% of sleep apnea cases remain undiagnosed.
Understanding Sleep Apnea Symptoms
The most common symptom of sleep apnea is loud, persistent snoring, notes Gurubhagavatula. However, due to the unconscious nature of sleep, it can be challenging to determine if you snore or experience apnea episodes without input from a partner or family member. Additional symptoms include waking up gasping or choking and frequent nighttime bathroom visits.
These breathing interruptions cause frequent drops in blood oxygen levels, severely disrupting sleep quality, explains Chelsie Rohrscheib, a neuroscientist and head sleep expert at Wesper. The consequences of poor sleep quality can significantly impact daytime functioning and overall health.
Positional Sleep Apnea
For about half of those with sleep apnea, symptoms worsen when sleeping on their back, a condition known as positional sleep apnea. This occurs because gravity can cause the tongue to fall into the throat, blocking the airway. Both experts agree that side sleeping or elevating the head can benefit patients with positional sleep apnea.
Treatment Options
Sleep apnea is treatable. For mild cases, using a firm, elevated pillow may improve respiration, as softer, thinner pillows can promote airway blockage. However, it is essential to consult a healthcare professional for a proper evaluation, which may include a sleep study that can often be done at home.
Not everyone with sleep apnea will see improvements by changing sleep position, so consulting a sleep specialist about positional therapy is recommended.
Expert-Recommended Pillows
1. Tempurpedic Medium-Firm Memory Foam Pillow
This pillow encourages side sleeping and is ideal for mild or positional sleep apnea. It provides comfortable support for the head and neck during side sleeping. Available at Tempurpedic and Amazon.
2. Contoured Memory Foam Pillow
This bestselling pillow features a concave design that supports side sleeping by ergonomically cradling the head at a 15-degree angle. It includes removable inserts for adjustable height. Available at Amazon.
3. Wedge Pillow
Both experts recommend wedge pillows for elevating the upper body to reduce soft tissue blockage. This bestselling memory foam wedge pillow comes in various sizes and is designed to improve respiration. Available at Amazon.
4. Contour CPAP Max Pillow
Designed for CPAP users, this adjustable orthopedic pillow features side cutouts to minimize mask leaks and a concave center for comfortable airflow. It includes three removable layers for height adjustment. Available at Amazon.
5. Lunderg Memory Foam Pillow
This firm pillow is also designed for CPAP users, with two thickness levels and an additional removable insert for customization. It includes two pillowcases, one of which is cooling. Available at Amazon.
6. Down-Alternative Body Pillow
This Amazon bestselling body pillow makes side and stomach sleeping easier while providing pressure-relieving support. It is fluffy yet firm and available in a 54-inch size. Available at Amazon.
7. Adjustable Memory Foam Pillow
This contoured side sleeping pillow offers four different heights for personalized support, helping minimize neck strain. It is Oeko-Tex-certified and comes in a travel size. Available at Amazon.
This story was originally published on HuffPost.
