Best Sleeping Position To Stop Snoring Naturally
Snoring is caused by having a partially blocked airway. The tissues in your throat touch and vibrate, causing the snoring sound.
We’ll explore the best positions to stop snoring below, but the key takeaway is that the ideal sleeping position prioritizes proper alignment and keeps your airways open, avoiding hunching or twisting your back.
After years of sleeping in an awkward position, suddenly training yourself can be difficult. This is where memory pillows and sleep aides come in handy.
These ergonomic pillows use memory foam and adjustable materials to support your body, ensuring a healthier position and better sleep quality.
Best Positions To Stop Snoring
Back Sleeping — Back sleeping, or the supine position, is the worst for snoring as gravity compresses your airway by pulling down your tongue and throat.
Stomach Sleeping — Stomach sleeping can reduce snoring, as it keeps your airway open. However, it’s not as healthy for your back and spine, so it’s not recommended over side sleeping.
Side Sleeping — Side sleeping is the best of the sleeping positions to stop snoring, as it keeps your airways open and can be optimised for spinal alignment and back health.
How Memory Foam Pillows Can Help
Alongside choosing a healthy sleeping position, you can use memory foam pillows to support your posture.
Ergonomic and memory foam plays a crucial role in these positions by aligning the head, neck, and spine, ensuring proper airflow and reducing the likelihood of snoring.
Natural Ways To Stop Snoring
In addition to trying better sleep positions, making a few lifestyle changes can also help reduce snoring naturally.
1. Using nasal strips or dilators can improve airflow by opening up your nasal passages.
2. Losing weight often eases snoring by reducing pressure on the airways.
3. Anti-snoring mouthpieces reposition the jaw to keep your airway open and are available online or at specialty stores.
4. Quitting smoking helps reduce inflammation in the airways.
5. Avoiding alcohol before bed prevents throat muscles from relaxing too much, which can lead to snoring (Burgos-Sanchez et al., 2020).
6.You can also try simple mouth exercises, like strengthening your tongue muscles, to help keep your airway stable while you sleep.
When To Contact a Doctor About Snoring
If snoring persists despite lifestyle changes and you feel sleepy during the day, consult a doctor.
You should also see a doctor if you make choking sounds or stop breathing during sleep, as this may indicate sleep apnea.
Final Words
Hopefully, this article has helped you understand how your posture affects the chance of snoring, and how sleep aids and ergonomic pillows can help you achieve a quieter night.
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Shop NowReferences
- Burgos-Sanchez, C., Jones, N.N., Avillion, M., Gibson, S.J., Patel, J.A., Neighbors, J., Zaghi, S. and Camacho, M. (2020). Impact of Alcohol Consumption on Snoring and Sleep Apnea: A Systematic Review and Meta-analysis. Otolaryngology–Head and Neck Surgery, 163(6), pp.1078–1086. doi:https://doi.org/10.1177/0194599820931087.
- Rowley, J. A. (2019). Snoring in adults. In A. F. Eichler (Ed.), UpToDate.https://www.uptodate.com/contents/snoring-in-adults
- Simadibrata, D.M., Lesmana, E., Amangku, B.R., Wardoyo, M.P. and Simadibrata, M. (2023). Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis. World Journal of Clinical Cases, [online] 11(30), pp.7329–7336. doi:https://doi.org/10.12998/wjcc.v11.i30.7329.