There are best sleeping positions to stop snoring. If you want to prevent snoring or learn how to sleep with a snorer in bed then VitalSleep can help. To avoid snoring while sleeping may require you to sleep on your back, upright, elevated, on your side or on your belly or stomach. Sleeping without a pillow on your back may also help. Learn what you need to do in bed at night for the most effective snoring remedy.
Snoring can disrupt sleep, not only for the person who is snoring, but also to their sleeping partner and sometimes even others in a different room. While there are countless things for people to try, one of the simplest things to sleep without snoring is to try different sleeping positions. The body position a person sleeps in can greatly influence how much they to snore and there are a number of changes that can be done to stop snoring.
Often sleeping flat on one's back causes snoring to occur most often. While on your back your tongue can fall back causing your airway to narrow or close completely. This is often the position you would want to avoid to help quiet snoring.
Neck flexion or forward bending of the neck due to having too large of a pillow can cause a person's airway to close down increasing the likelihood of snoring.
Snoring often occurs when there is a loosening of skin around the neck area, if you place something such a tennis ball or a small pillow under chin this will help prevent the neck from bending and this lessens the ability for air to vibrate against the tissue in the neck region.
Elevating your upper body from the waist up is another helpful position to relieve snoring. This can be accomplished by using an adjustable bed with upper body elevation or by purchasing a cushioned foam bed wedge that raises your upper body from 7" - 12". Not only does this provide additional comfort, but it also opens up the airways to allow easier breathing as your upper airway structures are more likely to stay open in the upright position.
Using a cervical pillow that has an insert for your head and a cervical ridge that maintains your neck's natural curve is another option for the best sleeping position to prevent snoring. This will help keep your head in neck in a neutral position even while sleeping on your back. When you are sleeping with the same pillow on your side your neck will also be kept in a relatively neutral position as opposed to a laterally flexing which could bring about snoring.
Many avid snorers mostly do so through their mouth. Lying on your side will assist in keeping your mouth closed during sleep and reducing the likelihood of the tongue falling back and blocking the airway. People have found that using a full sized body pillow
makes side sleeping more comfortable.
While you may be unable to sleep on your side, you should at least attempt to not sleep on your back. Most people that snore do so the loudest while they are on their backs. People who are natural back sleepers may have a difficult time conforming certain position. One suggestion for putting an end to sleeping on your back is to tape a golf ball to the back of a shirt as this will help prevent you from sleeping on your back.
Snoring is a common part of many people’s lives; however, it can be very disruptive for the snorer and those around them. Some of these sleeping positions to stop snoring may not be successful in completely ending it, but may reduce the ability to snore or at the very least the audibility. If your snoring continues despite your attempts to stop it, sleep apnea may be the cause.
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