What is the Best Sleep Position to Stop Snoring?
If you suffer from sleep apnea or other conditions that can make you snore, it can be difficult to deal with – not only for yourself but for your partner too. While snoring can keep a spouse or even a household awake at night, it can also disrupt your own way of sleeping. It can wake you and affect how much rest you are actually achieving when you’re in bed. If you’re looking to fix the problem, you may have looked into various devices that can assist. But why not try some simple self-sufficient remedies first. Read on to learn what is the best sleep position to stop snoring so you and your partner can actually get some rest when it’s bedtime. Who knows, these simple solutions could solve the issue…
Sleep Apnea and Why you Snore
Sleep apnea comes in various forms: Obstructive Sleep Apnea (OSA), Central Sleep Apnea and Complex Sleep Apnea Syndrome. When you suffer from OSA, you can actually cease breathing mid-sleep – one of the causes of snoring. This, in turn, leads to restless nights in bed.
The symptoms of sleep apnea are as follows:
- Loud snoring or heavy breathing while sleeping
- Not breathing while you sleep
- Suffering from a sore mouth or dry throat after you wake
- Feeling overly dehydrated in the night and the morning after
- Waking suddenly, struggling to catch your breath
- Restlessness in the night
- Trouble falling asleep when you go to bed
- Feelings of stress, impatience, irritability, and depression
- Fatigue during the daytime and being prone to nodding off
- Issues with concentration
Snoring happens when your airways are obstructed, leading to vibrations within. This might be due to something in your nose or your mouth. If the blockage is nasal, this might be due to suffering from a cold or an allergic reaction. It might also be a byproduct of having a deviated septum. If the blockage is oral – which includes issues with the throat and tongue – this could be due to self-inflicted issues, such as too many pills or alcohol or smoking. Natural factors such as age and weight can also contribute to this. But sometimes it can’t be helped. If, say, you fall into a deep sleep, this can lead to mouth blockages. Large masses of throat tissue, often caused by being overweight, may block your pathways, and children with adenoids and large tonsils may also snore. You can also suggest blockages on your soft palate or uvula. If so, this may narrow the opening from the throat to the nose. When these then rub against one another, vibrations will result, and therefore you will snore.
What Are the Risks Obstructive Sleep Apnea and Snoring?Those who snore regularly can be at risk of a variety of health problems, some more serious than others. And this is particularly the case if you have obstructive sleep apnea. OSA leads to less oxygen reaching the brain and the rest of the body, and so this can lead to further issues down the road. It can cause the snorer to wake more often. This, therefore, leaves you less refreshed and well rested. Similarly, it can lead you to become a very light sleeper. You might be wary of snoring, which is a worry if you sleep in the same bed or room as another person. Equally, if you’re aware that your airflow through your mouth and nose is obstructed, you might consciously try and sleep in a certain way so as to keep this as clear as you can. Obviously, lack of good, fruitful sleep leads to issues during your waking life. Fatigue will lead you to have issues with concentration and will make you sluggish, and lethargic when it comes to ‘making an effort’ in life, or exercising. It can also put a bad strain on your heart via a higher level of blood pressure, and it may increase your risk of having a stroke or heart attack. Also, a pulmonary hypertension is highly possible, due to the lower oxygen levels in your blood. This means your lung’s blood vessels can constrict and this may lead to pulmonary hypertension. Another regular issue from snoring is headaches when you wake and then throughout the day. Also, it has been linked with memory loss. And other serious health conditions.
What is the Best Sleep Position to Stop Snoring?
In a nutshell, sleeping on your side is the best way to avoid snoring, as your tongue is less likely to fall back in your mouth. Tucking your body into itself, with your neck crooked, can also avoid this. Elevating your upper body from the waist up can help too. This might be achieved with pillows. And of course, you can utilize sleep aid pillows – such as the Smart Nora – in any of these positions. Here are some simple ways you can stop or reduce snoring simply by altering the position in which you sleep.
Lie on your side and place your hands together, on the pillow by your face, tucked up. Think of a sleeping child or a standard position to make when mimicking sleep. Bring your knees up a little too, into your body. This elongates the spine overnight and also helps airways stay free of congestion or acid.
Another way of keeping your spine unstressed and straight is to like on your side, in a perfectly straight line. Because you are on your side, your airways will remain much less clogged.
What is the Best Sleep Position to Stop Snoring?
Now that we’ve touched on what is the best sleep position to stop snoring, there are definitely sleep positions that can exasperate both snoring and sleep apnea. If you can, you want to avoid the following positions.
It’s the position we all like to indulge in when we have a comfy big bed to ourselves. Lying on your back with your arms and legs outstretched freely is great for resting aching back muscles. Also, you are not stifled by lying face-down on a pillow. But it’s not ideal for keeping snoring at bay.
This position actually can cause sleep apnea. As suggested in the name, people in this position tend to sleep on their back, arms and legs deadly-straight. Arms will be fixed at the sides of the body and legs will be together below.
Other Ways to Fix the Problem
We realize that it’s not always possible to use what are considered to be the best sleep position to stop snoring, but the good news is that you do have other options. Below, we have listed some ways of tackling the problem head-on, by treating your snoring.
- Tissue removal can be done to clear the nasal airways and therefore help promote an increased airflow around the body.
- There are devices that can be used to increase air pressure. These are often designed to work on specific areas of your body, mostly around your face. These might include upper airway devises, nostril devices, oral throat-clearing devices or an additional supply of oxygen while you sleep.
- Mandibular advancement device pulls the lower jaw forward, which reduces the amount of tissue that can obstruct the breathing passage. It also prevents the back of the throat from vibrating.
- Tongue stabilization uses suction to pull the tongue into a forward position and keeping it there throughout the night. Like the mandibular advancement device, it reduces the amount of tissue in the back of the throat, as well as vibration.
- A CPAP machine will have the snorer wearing a mask on their head which a machine pumps air through. Your nose will fill with air and this ensures that you will achieve a continuous stream of air into your lungs as per normal.
- Anti-snoring chin straps have been around for years. They fit around the back of the head and around your chin, which keeps the mouth closed while you sleep.
- Surgery. This will of course only be doctor recommended and can include making a new air passage; jaw reconstruction; removing nasal cavity poly grips, enlarged tonsils or adenoids; implanting plastic rods into your soft palate, or correcting your deviated nasal septum.
These are all quite extreme resorts and are all on the advice of your doctor. Sometimes, sleep apnea can be stopped by simple lifestyle changes (such as the suggested positions you can sleep in, listed above). Quitting smoking, drugs, and alcohol will help, as will exercising more regularly and losing weight. Allergy fighters are also excellent for breathing issues and can, in turn, help with the condition. There are some home remedies you can take too. Although it should be noted that severe cases of snoring and sleep apnea can only be treated by trained medical professionals. For less severe cases, you can try the following treatments.
Other Options That can be Used In Addition to the Best Sleep Position to Stop Snoring
Peppermint Oil and Goldenseal
Chest and nasal congestion can also cause snoring. Peppermint oil helps relieve congestion including in nasal passageways. It is also a great essential oil to relieve sore throats. Goldenseal is another natural supplement that can help relieve nasal and chest congestion. You can take this supplement in capsule, liquid, or powder form. Try some herbal tea with peppermint or goldenseal – just make sure it doesn’t have caffeine.
If the sinuses block the airways, the mouth will open and the uvula will begin to vibrate. Vitamin C may help prevent fight this because it helps boosts your immune system. A healthy immune system will help keep sinuses clear. Foods high in vitamin C include broccoli, red bell pepper, and citrus. Papaya and pineapple have high levels of vitamin C and also bromelain that also helps sinuses.
Eucalyptus is a popular natural remedy to help fight chest colds. You have choices on how to apply eucalyptus to help minimize snoring. Try putting the eucalyptus leaves in a steamer and inhale it while breathing in the steam to clear out your sinuses. You can also put your head over a bowl of hot water and cover it to inhale the steam. Just drop about five drops of each eucalyptus and peppermint oil. Cover your head with a towel and inhale the steam. Be careful the steam isn’t too hot because it can burn. Do this right before bed and it will help reduce inflammation and clear your airways helping you to breathe easier without snoring.
Olive oil can help treat inflammation which can effectively alleviate swollen membranes. It soothes the tissues of air passages to help prevent snoring. Olive oil also helps reduce soreness and breath vibration when you sleep. You can simply take a sip of olive oil right before bed every night, or you can also mix it raw honey to consume before bed. You need about a 1/2 teaspoon of olive oil to consumer nightly.
Honey is another natural remedy to help reduce inflammation. It can also help you ease a swollen throat. Honey is good for lubricating your throat to help limit snoring. You can add about a tablespoon of raw honey in a glass and add some lukewarm water. Mix them together and consumer every night before going to sleep. You can also mix the honey with peppermint tea or any other tea. Drink this tea before bed or right after dinner daily.
Chamomile tea can also treat your snoring. Chamomile also has anti-inflammation properties to help reduce snoring. This tea helps relax your muscles and nerves near your throat helping you to sleep more soundly without the interruption of snoring. Try adding about a tablespoon of chamomile flowers to your tea and boil them in the water for about 20 minutes. Add some raw honey to help you stop snoring. Have this tea nightly before bed to help you relax.
Cardamom is also a decongestant. It can help open the nasal passages that are blocked. If you open up you blocked nasal passage, there is more room for the air to pass through limiting snoring. You can take cardamom in various ways to help with your snoring. You can add a few cardamoms to your water and drink before bed. You should use about a half teaspoon of cardamoms in lukewarm water, which is better than cold water.
Here to Help
We hope that the tips on the best sleep position to stop snoring listed above have helped. Our site looks to advise you on how to tackle and prevent snoring, and how to overcome the issues that follow on from a condition like sleep apnea. If you want to share experiences or offer your own tips on help with snoring, feel free to leave a comment at the bottom of the post, and tell us – and other readers like you – your thoughts. And be sure to check out our blog for an array of other posts on this topic, and many others, including product reviews for sleep aid devices.
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