Sleeping upright—whether propped up with pillows, in a recliner, or even in a specially designed bed—has gained attention as a potential solution for sleep apnea. But does it actually work? And more importantly, is it something that can truly bring relief, or just a temporary patch?
In this article, we’ll dig into the science, share what the experts say, and explore how upright sleeping compares to other natural sleep apnea solutions like MouthShield, a tool we’ve personally found to be incredibly helpful.
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Pro Tip: If you’re looking for a more comfortable, non-invasive way to breathe easier at night, check out MouthShield—it’s designed to gently promote nasal breathing and reduce mouth breathing that can worsen sleep apnea.
MouthShield |
Does Sleeping Upright Help with Sleep Apnea?
The short answer? It can help—but it’s not a cure.
Sleeping upright may reduce the severity of sleep apnea symptoms for some people, particularly those with obstructive sleep apnea (OSA). It works by using gravity to your advantage: when your head is elevated, your airway is less likely to collapse or become blocked.
For some people, that means fewer apneas, less snoring, and better airflow overall. But let’s break it down a little more.
Understanding Sleep Apnea: Causes and Symptoms
Obstructive sleep apnea (OSA) is the most common form of sleep apnea. It happens when the soft tissues in the back of your throat relax too much during sleep, blocking your airway. You may stop breathing for several seconds at a time—sometimes dozens or even hundreds of times a night.
Symptoms often include:
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Loud snoring
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Gasping or choking during sleep
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Dry mouth or sore throat in the morning
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Daytime fatigue and brain fog
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Mood swings or irritability
If you’ve ever been told you snore like a freight train or felt like a zombie all day despite a full night in bed, OSA might be the reason.
How Sleeping Posture Affects Breathing and Airflow
Your sleep position has a huge impact on your airway.
Lying flat on your back (supine position) allows gravity to pull your tongue and soft palate backward, which can collapse the airway and block airflow. For many people with sleep apnea, this is when symptoms are at their worst.
Sleeping on your side helps in many cases, but sleeping upright—where your head and torso are elevated—goes one step further by keeping the upper airway more open and reducing the chances of obstruction.
Some studies have shown that elevating the head of the bed by just 7.5 degrees can significantly improve airflow and reduce apneic events. That’s why some people swear by adjustable beds, recliners, or wedge pillows.
The Benefits of Sleeping Upright for Sleep Apnea Sufferers
For some, sleeping upright can offer immediate benefits:
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Less airway collapse from gravity
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Reduced snoring
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Improved oxygen saturation levels
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Better sleep continuity, with fewer disruptions
It's also particularly helpful for people with GERD (acid reflux), which often coexists with sleep apnea. Sleeping elevated can prevent stomach acid from creeping back up during the night.
And for those who struggle to adjust to CPAP machines, sleeping more upright may offer a helpful workaround—at least temporarily.
Potential Risks of Sleeping Upright with Sleep Apnea
Sleeping upright isn’t for everyone, and it’s not without its drawbacks.
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Neck and back discomfort: Especially if you don’t have proper support or are sleeping in a regular chair.
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Circulation issues: Some people experience numbness or tingling in the legs from extended recliner use.
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Incomplete relief: While upright sleeping may reduce symptoms, it typically doesn’t eliminate sleep apnea completely—especially in moderate to severe cases.
It's also worth noting that you still need to breathe through your nose to get the most benefit. If your mouth falls open during sleep (which is common), you might still wake up with a dry mouth and worsened symptoms. That’s where MouthShield can step in to help.
Comparing Sleeping Upright with Other Sleep Apnea Treatments
Upright sleeping might help—but how does it compare to tried-and-true treatments?
Here’s a quick look:
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Treatment |
Pros |
Cons |
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Upright sleeping |
Easy to try, can help with mild symptoms & GERD |
Not always effective long-term, can be uncomfortable |
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CPAP |
Gold standard, highly effective for all severities |
Bulky, noisy, hard to get used to for some |
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Oral appliances |
Less invasive than CPAP, portable |
Can be costly and not covered by insurance |
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MouthShield |
Comfortable, reusable, promotes nasal breathing naturally |
Doesn’t physically reposition the jaw like a MAD |
How Mouth Shield Helps with Sleep Apnea and Upright Sleeping
If you’re mouth breathing at night—even while sleeping upright—you’re not getting the full benefit of nasal airflow. That’s where Mouth Shield comes in.
Mouth Shield is a soft, flexible silicone device that gently sits between your lips and teeth to keep your mouth comfortably closed. It encourages nasal breathing, which is how our bodies are designed to function during sleep.
Unlike mouth tape, there’s no adhesive or skin irritation. And unlike chin straps or bulky devices, it doesn’t mess with your jaw or leave red marks on your face.
We’ve tried everything—mouth tape, strips, nasal dilators, even weird pillow positions. And let’s be real: some of it is uncomfortable, and some of it just doesn’t work. But Mouth Shield? It’s comfortable, gentle, and surprisingly effective.
It’s an especially great partner to upright sleeping if you tend to doze off with your mouth open (which most of us do). Combine both approaches and you might see a real difference in your sleep quality and energy levels.
👉 Looking for effective sleep apnea relief that’s non-invasive and comfortable? Mouth Shield might be the missing piece.
Expert Recommendations: Is Sleeping Upright a Long-Term Solution?
Most sleep specialists agree: upright sleeping can be a helpful tool, especially if you’re dealing with mild obstructive sleep apnea or can’t tolerate CPAP. But it’s not a standalone fix.
Doctors generally recommend it as a complementary strategy, not a replacement for medical treatment—especially in more serious cases.
Still, it can be part of a powerful toolkit when paired with:
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Nasal breathing aids like MouthShield
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Weight management
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Reducing alcohol before bed
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Positional therapy (avoiding back-sleeping)
Lifestyle Changes and Sleep Hygiene Tips for Better Sleep
Even small changes can go a long way in improving sleep apnea symptoms. Here are some things we’ve found helpful:
👉Elevate the head of your bed by 6–8 inches with blocks or a wedge pillow
👉Use a humidifier if dry air is irritating your nasal passages
👉Practice nasal rinsing to keep airways clear
👉Avoid heavy meals or alcohol too close to bedtime
👉Try MouthShield to gently promote nasal breathing
Looking for more natural sleep apnea solutions? These little shifts can add up to real results.
Final Thoughts: The Game-Changer You’ve Been Looking For
Sleeping upright won’t “cure” sleep apnea—but for some people, it can be a helpful tool. If you’re dealing with mild symptoms or looking for a way to ease into better breathing habits, it’s definitely worth trying.
That said, what you do with your mouth while sleeping matters just as much as your position. If you’re sleeping upright but still mouth breathing, you’re only solving part of the problem.
That’s where a simple, gentle solution like MouthShield makes a difference. It helps you breathe through your nose the way nature intended—without tape, straps, or frustration.
👉 Ready to explore a better way to sleep? Check out MouthShield here and see how it can support more restful nights and easier mornings.
Frequently Asked Questions
Does sleeping upright help sleep apnea long term?
It may help reduce symptoms, especially in mild cases, but it's not a cure. It works best when combined with other tools like nasal breathing aids.
Can sleeping upright replace CPAP therapy?
Not for moderate to severe cases. Upright sleeping can help, but CPAP remains the gold standard. For people who can’t tolerate CPAP, other options like oral appliances or aids like Mouth Shield can be worth exploring.
Is it bad to sleep in a chair every night?
Occasionally, no. But long-term chair sleeping can lead to circulation issues or posture problems if not done properly.
Can nasal breathing really help sleep apnea?
Yes! Nasal breathing improves oxygen intake, reduces snoring, and promotes better sleep quality. A tool like Mouth Shield can help encourage consistent nasal breathing.
Bibliography
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“Does Sleeping Sitting Up Help Sleep Apnea?”, sleepfoundation.org, October 24, 2023, https://www.sleepfoundation.org/sleep-apnea/does-sleeping-sitting-upright-help-sleep-apnea
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“Does Sleeping Sitting Upright Help Sleep Apnea?”, bettersleepmov.com, March 11, 2025, https://bettersleepmov.com/blog/sleeping-upright-help-sleep-apnea/
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Elaine K. Howley, “Get a Better Night's Sleep With the Best Sleeping Positions for Sleep Apnea”, usnews.com, April 3, 2023, https://health.usnews.com/conditions/sleep-apnea/articles/best-sleeping-positions-for-sleep-apnea