Behavioral therapy for positional sleep apnea.

Various methods have been suggested to encourage sleeping in a lateral position. They are listed below in descending order for ease of implementation and ascending order to likely efficacy. Start with the method that you feel might work best for you.

1 Put extra pillows or a firm bolster along your back to reduce the possibility of you rolling over into a supine position.

2 Before going to bed, wear a tee shirt with a tennis ball fixed on the back with duck tape. If you are or know someone who is, you could sew a pocket on the back of the tee shirt and put the ball in the pocket. When you go to bed, lie on your left or right side. The idea is that if you roll inadvertently on your back while you are asleep, the discomfort of the tennis ball in your back will cause you to return to a lateral position.

3 Before going to bed, wear a backpack stuffed with heavy items with a soft exterior such as books surrounded by cushions. The idea is that the weight of the backpack will prevent you from moving from sleeping on your side.

Over time, you may get into the habit of sleeping on your side so it may be possible to discontinue using these techniques.