How to Choose the Best Sleeping Position for Asthma Relief

Discover the best sleeping positions for asthma relief. Learn how to improve your sleep quality and breathe easier with our expert tips and guidance

For years, I struggled to get a good night’s sleep due to my asthma symptoms. No matter how exhausted I felt, coughing and wheezing would wake me up throughout the night. By morning, I’d be even more drained than when I went to bed.

It seemed like no treatment plan or medication was fully resolving the issue.

Then one day, out of desperation, I decided to start paying attention to how different sleeping positions affected my breathing.

What I discovered has completely changed my experience with asthma.

Experimenting with Positions

Like many asthma sufferers, I used to just lay down but was uncomfortable each evening. Most nights found me sprawled out on my back or stomach.

But after some online research, I decided to consciously place myself on my left side when going to bed.

The first few nights, it felt strange sleeping that way.

I’d wake up having rolled onto my back or right side without realising. But I made an effort to gently roll back over to the left each time.

Slowly, I started to notice less coughing and wheezing upon waking. My lungs didn’t feel as congested either.

Intrigued, I dug deeper into why this position seemed to be helping.

I learned that when lying on the left, gravity assists the natural drainage of mucus and secretions out of the lungs overnight.

The trachea and bronchi also remain straighter to keep airways open wide.

This made complete sense! For years, all that gunk had just been sitting stagnant in my chest each night.

No wonder I felt so crummy in the mornings.

Changing my position used a simple anatomical advantage I’d never considered before.

Tracking My Progress

Over the following weeks, I diligently made an effort to sleep on my left side for as long as possible each night.

On mornings when I’d accidentally rolled onto my back or right, I’d wake up more congested than usual. But when I stayed put, I felt much clearer.

After a couple months of consistency, even friends started commenting on how much better I looked.

I was no longer as pale and tired-looking during the day. My morning coughing fits became less severe as well. Energy levels improved noticeably too.

To track changes more objectively, I started using a journal and asthma diary. Notes showed lung function test results creeping up steadily. Medication needs decreased some too.

It was clear my new sleeping position was benefiting my asthma long-term.

Sharing What Worked for Me

Once I saw such a big improvement, I wanted to spread the word.

How many other asthma sufferers were struggling needlessly each night? This simple positional change could mean better sleep for many.

I began sharing my experience and research online in asthma support groups. The response was amazing.

So many others reported similar benefits just from shifting to their left side at bedtime. A few even said it was life-changing for severe night-time symptoms.

Hearing these success stories motivated me to dive deeper. I wanted to understand the scientific evidence behind why this position works so well for asthma.

My findings led to the in-depth guide I share below.

The Science Behind Side Sleeping

When you lie on your left side, a few key factors come into play:

• Improved Lung Drainage: The lungs naturally drain fluid and secretions downward when lying horizontally. On the left side, trachea and bronchi are at a straighter angle to allow for efficient clearing.
• Widened Airways: On this side, the trachea enters the lung at a lower point. This keeps it from getting compressed overnight, which can trigger wheezing.
• Reduced Reflux: Stomach acid entering the throat is a common asthma trigger. But the left lateral position puts the oesophagus at a higher angle, lessening the chance of reflux.
• Unobstructed Breathing: No major blood vessels or the heart are pushing on the right lung when lying left. This maintains full, unrestricted breathing capacity.

So in summary, side sleeping takes advantage of gravity to keep lungs drained and airways open all night long.

No wonder so many asthma patients, myself included, find such relief!

Optimising Your Position

While the left side is ideal, don’t stress if you can’t stay perfectly still. Here are some tips:

• Use extra pillows to keep your chest and head propped at an incline for enhanced drainage.
• Try curling into a foetal position on your side for added airway support.
• Place a pillow against your back to gently encourage staying on the left if you roll around.
• Experiment with different pillow configurations until you find your perfect setup.

With some adjustments, you too can wake up breathing easier. Don’t lose hope — relief is within reach through simple positional changes.

Got Questions?

What if I can’t sleep on my side?

If back/shoulder issues prevent side sleeping, try raising your entire body at an angle using multiple pillows or an inclined mattress.

Will this cure my asthma?

No single change will cure a chronic condition. But optimising sleep can significantly improve symptoms long-term.

How long until I notice a difference?

Most see benefits within a few nights but allow 2 weeks for maximum effect. Stick with it consistently for best results.

What if I roll during sleep?

Don’t stress small movements — even a few hours on the left can help. Place a pillow against your back to gently encourage the position.

Will this work for kids too?

Yes! Use age-appropriate positioning aids to help young kids adopt the left side comfortably for better paediatric asthma control.

Wrapping Up

While asthma has no single solution, changing your sleeping position is a simple lifestyle tweak that provides powerful relief.

By taking advantage of basic anatomy and gravity, side sleeping keeps lungs clear and airways open all night long.

With some trial and error, you can discover the best positions tailored to your individual needs.

Along with medications and trigger avoidance, optimising sleep is a key tool for living well with asthma.

I hope sharing my experience provides new hope and a good night’s rest for fellow sufferers.

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