Could your snoring problem be caused by the way you actually lay in your bed? Many experts believe that snoring and sleep position are related to each other.
Therefore, can you resolve your sleep issues simply by changing the direction you sleep? Let’s take a look at what studies show.
What Sleep Research Tells Us:
First of all, the US National Library of Medicine reports that in 20 years of research, Positional Therapy has demonstrated a significant influence on the apnea–hypopnea index. (This index indicates the severity of sleep apnea, where people pause their breathing while they sleep).
Simply put, “Positional Therapy” prevents patients from sleeping on their backs. (Otherwise known as the worst sleeping position for snoring and sleep apnea).
Laying on your back with your head propped up with a pillow tends to interfere with air flow. Thus, many people end up with those loud, annoying snores.
Specifically, WebMD explains that “lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.”
Most people sleep on their sides, and many doctors recommend this position because it results in more restorative sleep. Therefore, if you sleep on your back, you may want to consider turning yourself into a side sleeper.
So, How Do You Change Your Sleep Position to Stop Snoring?
However, changing your sleep position may be easier said than done. For example, if you regularly sleep on your back, won’t your body just go back to its normal position after you fall asleep?
Experts suggest placing a large sturdy pillow behind your back so that you cannot roll over. I think that this is the easiest and most comfortable method.
Alternatively, you can sew a tennis ball (or other hard, uncomfortable object) in the back of your pajamas. (Some people use a fanny pack instead.)
You can basically “train” yourself to turn into a side sleeper simply by making it uncomfortable when you try to lay on your back.
Having said all that, if you still prefer to sleep on your back, is there something else you can do?
How Elevating Your Head May Minimize Snoring:
The American Posture Institute says that using a wedge (anti-snore pillow) can help elevate your head and neck.
In turn, this strategy can open up airways and prevent snoring because you don’t get the kink in your neck from using a regular pillow.
Changing Sleep Position Doesn’t Fix All Snores…
Of course, you can’t resolve all snoring problems by switching the direction that you sleep. However, the American Academy of Otolaryngology recommends trying a few self-help treatments to see if you can improve your sleep and minimize snoring.
If you are a light snorer, you might be able to stop those snores and avoid using mouthpieces or medical devices.