While some people may find snoring laughable, this condition is far from being a laughing matter at all. In fact, snoring is something you can’t afford to take for granted because it can lead to more serious health conditions like sleep apnea, high blood pressure, heart attack and stroke.
Apart from the health problems, snoring can also lead to marital or relationship issues. A recent UK study identified snoring as the second “unreasonable behavior” that leads to a divorce. That sounds crazy but when you sleep next to a habitual snorer night in and night out, the noise he or she creates can make you lose sleep apart from making you go crazy.
This can put a strain on your relationship eventually, and it won’t be long before you start sleeping in separate rooms and start losing interest in one another. These are just some of the reasons why you should address your snoring issues immediately if you’re suffering from it. One of the best ways to keep yourself from snoring is by changing your sleeping position and below are some of the effective ones you should try.
Sleep on Your Side
People who sleep on their backs or in the supine position are more likely to snore because gravity increases the tendency of your tongue and soft palate to fall back towards your throat. When this happens, your airway gets smaller causing the soft palate and the uvula to vibrate, generating that loud noise.
This is why sleeping on your side makes a lot of sense and is the obvious choice because there’s no gravity to contend with. The only difficulty you may encounter with this position is maintaining it especially if you move a lot. There’s also a big chance you won’t feel your arm the morning after if you slept on it the night before.
You are also unconscious while you’re sleeping so if you’re used to sleeping on your back, chances are you’ll roll back to supine position without you knowing. It’s a good idea to invest in full-length body pillows to help you remain on your side.
Prop Up Your Chin
This is another position that can help keep the tongue from falling back towards the throat which is your primary objective if you want to keep yourself from snoring.
By tucking something under the chin that will help firm up the skin around the neck (like a tiny pillow or your hand), you are lessening the chances of the throat getting too relaxed causing it to vibrate while you breathe.
Remaining in this position, however is easier said than done because you can easily lose it if you move a lot. One of the remedies to this dilemma is the use of chin straps which can hold your chin in the same position while you sleep, keeping your airways clear all throughout the night.
Elevate Your Head
There are two main culprits when it comes to snoring and those are blocked airways and nasal congestion. Both of these can be avoided by elevating the head and modifying the angle of the neck and the throat.
This simple modification can be achieved by either using a thicker pillow or simply adding an extra one. If you decide to bring in another pillow, just make sure that it’s firmer because getting a soft one will allow the throat to relax and prevent you from breathing easily.
Though the method is generally effective, there are some who complained of having stiff necks after trying this method. It may require some getting used to before you start getting comfortable with it but once you get used to it, snoring will be nothing more but a thing of the past.
Elevate Your Abdomen
Another good and effective strategy you can try is that of propping up the abdominal area. This is a good way of opening up those airways, reducing blockages, and minimizing vibrations. All of which leads to snoring.
The simplest way to do this is by placing a pillow right under your back opposite the abdomen. A method preferred by many people, this position is effective because the pillow is easy to keep in place. The position is also not difficult to maintain even if you move too much, keeping you from snoring until the sun starts to shine.
These are just some of the doctor-recommended positions that have been proven to reduce snoring. It is worth noting that while these have been proven to be effective, there’s not a one size fits all solution that will cater to every type of individual who snores habitually.
The best way to know which one suits you is to try each and every one of them. Do a trial-and-error for a couple of nights to see where you are most comfortable. Once you determine which one suits you, start implementing them as soon as possible.
As long as there’s no pain or discomfort, you and your spouse should have a goodnight sleep without spending them on separate rooms.