A persistent snoring habit can make life difficult, damaging quality of sleep for not only the patient but everyone else sharing their house, too! This snoring can lead to many issues that, over time, can seriously affect your physical and mental well-being, such as daytime sleepiness, reduced cognitive function, and relationship problems. If you are one of the 75% of snorers bearing from obstructive sleep apnea, this can even extend your long-term risk of developing heart disease. Read below to explore sleep positions that can be effective in preventing snoring.
Sleep position on the couch is apparently in the interests of you and everyone around you to decrease your nighttime noises. While there are countless anti-snoring appliances and remedies available, reducing snoring can be as simple as adjusting your sleeping position. The sounds you produce in your sleep are most often the consequence of an obstructed airway, which happens when the muscle holding the tissues in the nose and throat relax as you slumber and allow that rattling, snorting sound. Many of us usually sleep on our backs, but this is the worst position for snorers as it lets the tissues at the end of the throat to collapse into the airways, where they vibrate as they block the airflow. Adjusting the posture of your head and neck can open those airways significantly, allowing for a smoother passage of air and a more peaceful night – here are our top sleep position suggestions:
Lift Your Chin
Tucking something under the chin can help to firm up the skin around your neck, producing a tension that firms up the throat muscles and lessens their vibrations as you breathe. You can use a small pillow or even your hand for this, but if you move around in your sleep, this can quickly be dislodged, causing you to start snoring again. For those of you who are not motionless sleepers, a chin strap can be the ideal solution. Chin straps can be secured to the back of the head, keeping them in place while you sleep and keeping your airways clear during the night, and can produce excellent results when it comes to decreasing your snoring.
Prop Up Your Head
Propping up your head while you sleep changes the angle of your neck and throat, which can serve to open the airways and allow you to breathe quickly (and quietly). It is also a great way to ease nasal congestion; another critical issue leading to snoring. This ease can be achieved merely by using a thicker pillow, or adding an extra one, and can make a great deal of distinction to your quality of sleep. If you choose to give this method a go, opt for a firmer pillow, as a soft one will let the throat to relax and obstruct your breathing. This process produces excellent results for many people and can put an end to snoring once and for all, although some complaint of a stiff neck in the morning.
Sleep On a Side Posture
People who sleep facing up, usually have the worst issues with snoring, as the muscles in the throat collapse in the airways in this posture and can worsen your breathing difficulties. Switching up your sleeping position and lying on your side is a simple way to remedy this, but can be challenging to keep if you move around while you are asleep. Consider buying a full-length body pillow, as a means of backing your body as you sleep on your side. It can make it a lot easier to continue in this position during the night, and can significantly improve your quality of sleep.
Elevate The Abdomen
Propping up the abdominal area is another excellent way to open those airways and lessen blockage and oscillations for a more restful, soundless sleep. This decrease can be quickly made by merely popping a pillow under your back when you go to sleep, where it is easy to hold in place and can significantly diminish your snoring. This idea is a favored method for many people, as it does not conflict with their regular sleeping posture and does not cause distress in the night (or any aches and pains the next morning!)
With so many alternative sleep postures to try, it is merely a matter of finding out which one goes best for you. Trial and error is the most fabulous method to define your ideal posture in bed, and which is most useful in opening your air passages to allow for a more restful, quiet sleep. Obtaining a sound night’s sleep has numerous health advantages, both physical and mental, and can end in a better quality of life both for you, and your loved ones!
Watch a video about the best Sleeping Positions