Are you tired of the constant snoring that keeps you and your loved ones awake at night? If so, you’re not alone. Snoring can be disruptive and even a sign of a more serious condition called sleep apnea. The good news is that there’s a simple and effective way to tackle snoring: changing your sleeping position.
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How Does Your Sleeping Position Impact Snoring?
Sleeping on your back, although beneficial for your spine, can contribute to snoring. This position can cause the tongue to block your airway, leading to increased snoring. The best sleeping position to stop snoring is on your side.
A study conducted on sleep apnea patients revealed that people snore less when they switch from sleeping on their back to sleeping on their side, also known as a lateral position. The way your head is positioned during sleep might have a bigger impact on snoring than your overall body position. People tend to snore less when their heads are turned to the side.
On the other hand, when you sleep on your back, the natural effect of gravity on your face, head, and neck alters the shape of your upper airway. This can lead to various issues that contribute to snoring. Researchers have extensively studied the changes in airway dimensions using advanced techniques like MRI, radiography, and infra-red analysis. Here’s what they found:
- Your jaw recedes, compressing the upper airway.
- Your tongue falls back, further obstructing the airway.
- The upper airway assumes a more oval shape, making it prone to compression.
All these factors combined compress the airway, disrupt airflow, and cause the vibration we know as snoring. In severe cases, they can even result in complete blockage and sleep apnea.
It’s worth noting that more than half of all obstructive sleep apnea cases are referred to as “position-induced” sleep apnea. This means that the severity of the condition significantly decreases when people switch to sleeping on their side.
To sleep comfortably on your side, try using a pillow or wedge between your legs or knees. This helps provide additional support. You can also slightly lift your knees towards your chest to alleviate pressure on your back.
For mild cases, you may consider using some anti-snoring devices or anti-snoring mouthpieces.
Best Sleep Positions to Reduce Snoring
1. Fetal Position (Curled up on your side)
Sleeping on your side is the simplest and most effective way to reduce snoring. It’s particularly popular, especially among women. This position allows your spine to rest naturally and is generally healthy.
Moreover, sleeping on your side may help prevent neurological disorders like Alzheimer’s and Parkinson’s, as it aids in waste removal from the brain during sleep. Pregnant women also benefit from this position as it improves circulation to the baby and prevents pressure on the stomach.
Pro tip: Stretch out a bit in this position to avoid limiting your diaphragm and lungs.
2. Log Position (Sleeping on your side with both arms down):
Another healthy position to reduce snoring, especially related to sleep apnea. This position aligns the spine neutrally, helping minimize back and neck pain. Placing a soft pillow or blanket between your knees can further alleviate pressure on your hips.
Pro tip: When sleeping on your side, use a pillow or blanket between your knees for added comfort.
3. Free Fall Position (Sleeping on your stomach):
While this position may relieve snoring and sleep apnea, it’s not ideal due to potential back pain and neck problems. It can stress joints and worsen discomfort associated with acid reflux. However, it can aid in breathing difficulties.
Pro tip: Use a soft pillow under your forehead to avoid uncomfortable neck angles.
4. Soldier Position (Sleeping flat on your back)
Sleeping on your back with arms by your side initially feels comfortable, but it can worsen snoring and sleep apnea symptoms. Gravity causes tissues around the air passage to collapse, leading to airway obstruction and loud snoring. This position may also thicken the carotid artery and cause lower back soreness.
Pro tip: If you choose to sleep on your back, place pillows or rolled-up towels under your knees to support the natural curve of your spine and reduce the risk of back pain. However, if you regularly snore or suffer from sleep apnea, it’s better to avoid this position and opt for sleeping on your side.
How to Pick Your Sleep Position?
Choosing the right sleep position is crucial for a good night’s sleep. It impacts snoring, pain relief, and overall comfort, influencing sleep quality. As you age and face health issues, your sleep position becomes more important.
Consider these factors when picking your sleep position:
1. Back and Neck Pain
The relationship between sleep positions and pain relief is nuanced. Sleeping on your back might alleviate low-back pain for many, yet it could exacerbate neck pain for others. We advise experimenting with different positions and pillows to find the optimal setup for personal comfort and pain relief.
2. Snoring and Sleep Apnea
For those dealing with snoring or mild obstructive sleep apnea, adjusting sleep positions can make a difference. Sleeping on your side or stomach can help keep airways open, potentially reducing snoring and alleviating mild apnea.
3. Reflux and Heartburn
People experiencing heartburn or gastroesophageal reflux disease (GERD) might find relief by sleeping on their left side. This simple adjustment could help mitigate symptoms and discomfort, especially for pregnant women.
4. Appearance and Skin Health
Interestingly, sleep position can also impact your skin’s health and appearance. Sleeping on your back may prevent facial creases that, over time, can lead to skin issues like breakouts and wrinkles.
Dr. John Williams is a sleep specialist. He offers Sleep Telemedicine to help people deal with various sleep disorders, particularly sleep apnea.
Graduating from the University of Zagreb’s School of Medicine, he investigates the cellular mechanisms of vascular endothelial dysfunction in obstructive sleep apnea. He also addresses cardiovascular complications of sleep deprivation and COPD. So if you have any sleep problems, let Dr. John Williams help you out.