Best Sleeping Positions to Prevent and Reduce Snoring

Are you aware that there are sleeping positions to prevent snoring? Although snoring might seem harmless, it is a symptom of impending health issues, if ignored. That is why it is important to stop snoring by changing your sleeping position from sleeping on your back to side sleeping, to get proper rest and sleep every night. Addressing snoring fosters better relationships and prevents long-term mental and physical health issues that fester due to sleep deprivation. 

Why Sleeping Position Impacts Snoring Methods

It is a fact that your sleeping position affects the snoring as it impacts the alignment of the airways and breathing pattern. When you sleep on your back, the tongue tends to fall back into the throat, obstructing airflow. This causes narrowing of the airways and vibrations lead to snoring. When you sleep on the side, the tongue stays in place and airflow is streamlined for better breathing. A few tips to improve the sleeping position to stop snoring:

• Elevate your head and neck by using anti-snoring pillows, adjustable beds or body pillows to sleep on the side to reduce airway obstruction.
• Use anti-snoring strips and sprays to treat nasal congestion to improve sleep quality and reduce snoring.

Find the Best Way to Sleep Without Snoring

To sleep without snoring, adjusting your sleeping position is key. Sleeping on your side rather than your back can prevent the throat muscles from collapsing and blocking the airway, significantly reducing snoring. Experimenting with different sleep positions to stop snoring, like elevating your head with an extra pillow, can also be effective in promoting a quieter night’s sleep.

Choose How You Sleep

Choosing the right sleeping position can be a game-changer for snorers. The ideal snoring sleep position varies from person to person, but lying on your side is generally recommended to open up the airways and minimize snoring. Avoiding back sleeping can prevent the tongue and soft palate from obstructing the airway, making side sleeping positions to stop snoring a preferred choice.

Set Up Your Bed for Comfort

Setting up your bed to enhance comfort and reduce snoring involves more than just choosing the right mattress. Adopting a sleep position to avoid snoring, such as sleeping on your side, can make a significant difference. Consider using specialized pillows or adjustable beds to maintain an optimal sleeping posture that keeps airways open and snoring at bay.

Try Different Sleeping Positions

Exploring different sleeping positions is crucial for those looking to mitigate snoring. The right sleep position to stop snoring can vary, but side sleeping is often recommended. It helps to prevent airway obstruction and reduces the vibrations that cause snoring, promoting a quieter and more restful sleep.

Effective Strategies to Reduce Snoring: Tips for Better Sleep

1. Don’t Drink Alcohol Before Bed

Alcohol relaxes the muscles in the throat, increasing the risk of snoring. To avoid this, minimize alcohol consumption before bedtime, focusing instead on maintaining a healthy sleep environment and choosing a snoring sleep position that supports unobstructed breathing.

2. Keep Your Sleep Habits Clean

Maintaining clean sleep habits is essential for reducing snoring. This includes establishing a regular sleep routine, choosing a sleep position to stop snoring effectively, and ensuring your sleeping environment is conducive to restful sleep. Clean, allergen-free bedding can also contribute to minimizing snoring.

3. Enjoy a Warm Shower Before Bed

A warm shower before bed can help open nasal passages, making it easier to breathe and potentially reducing snoring. Combined with a proper sleeping position to stop snoring, this ritual can help soothe and prepare your body for a restful night’s sleep.

4. Clear Your Nose with a Neti Pot

Using a Neti pot to clear the nasal passages before bed can significantly reduce snoring. This, along with adopting an effective snoring sleep position, ensures clearer breathing and a more peaceful sleep by minimizing airway obstructions.

5. Breathe Easier with Nasal Strips

Nasal strips can enhance airflow and make breathing easier by expanding the nasal passages. When used in conjunction with the right sleep positions to stop snoring, they can provide a simple yet effective solution for those seeking a snore-free night.

6. Open Up Your Airways with Nasal Dilators

Nasal dilators work by increasing the space in the nasal passage, reducing air resistance, and thereby decreasing snoring. This solution, combined with adopting a sleep position to avoid snoring, can lead to a significant improvement in sleep quality.

7. Consider Using a Mouthpiece

A mouthpiece designed to prevent snoring can be a worthwhile investment. By adjusting the position of your jaw or tongue during sleep, mouthpieces can help keep airways open. This is especially beneficial when paired with the optimal sleeping position to stop snoring, offering a comprehensive approach to a quieter night.

8. Stay Hydrated by Drinking Water

Staying hydrated by drinking water throughout the day can prevent the soft palate and throat from becoming sticky, which can cause snoring. Adequate hydration, along with choosing the best sleep position to stop snoring, supports smoother breathing during sleep.

9. Keep Your Pillows Clean by Washing Them Regularly

Regularly washing your pillows can remove allergens that may contribute to snoring. Clean sleeping conditions, combined with selecting an effective snoring sleep position, ensure a healthier sleep environment and may help reduce snoring occurrences.

Discover the Ideal Sleeping Position to Stop Snoring

Side-Sleeping – Left or Right?

While it may sound trivial to some, your sleeping position can have a significant impact on your overall health and well-being as well as how much you snore. Furthermore, one sleeping position might work better for you than another; it just depends on your age and body type. Side sleeping is, without a doubt, the overwhelming favorite when it comes to sleep position (74% of all Americans are side-sleepers). But how do you know whether you should sleep on your left side or your right?

While you might think it doesn’t matter whether you sleep on your left or right side, a number of health and medical professionals have researched the subject that sleeping on your left side or right side produces different benefits. That being said, these tips and suggestions shouldn’t replace medical care as it’s always best to discuss these issues with your doctor or healthcare professional.

So who should sleep on their left side and who should sleep on their right?
Individuals who are frequent snorers, have acid reflux, have digestive problems, or have hypertension (high blood pressure) as well as women who are pregnant should sleep on their left side while individuals with a heart conditions should sleep on their right. Here are the benefits of sleeping on your left or right side.

Benefits of Sleeping on Your Left Side:

Individuals who are frequent snorers – sleeping on your left side makes breathing easier by opening your airways

Individuals who have acid reflux – for optimum relief and results, sleeping on your left side will limit how much the esophagus is exposed to stomach acid

Individuals who have digestive problems – sleeping on your left side enables gravity to move waste from the small to the large intestine

Individuals who have hypertension (high blood pressure) – doctors believe that sleeping on your left side alleviates pressure and helps individuals who have hypertension issues

Women who are pregnant – obstetricians recommend sleeping on your left side during pregnancy because this helps the heart pump blood more efficiently while alleviating pressure on the liver

Benefits of Sleeping on Your Right Side:

Sleeping on one’s your left side may not be right for everyone. Case in point; research has shown that one group of individuals can benefit from sleeping on their right side rather than their left. A result from a study conducted in 2003 showed how sleeping on your right side is beneficial if you have a heart condition because it takes pressure of that vital organ.

The results of the study also indicated that sleeping on your right side also helps to stabilize your blood pressure as well as your heart rate. However, it’s important to point out that left side sleeping showed no sign of harming individuals with heart conditions. Most importantly, left side and right-side sleeping can be beneficial for individuals who have snoring issues.

A study published in Sleep Medicine Reviews in 2019 discusses the importance of positional therapy such as side sleeping to reduce snoring and alleviate the symptoms of sleep apnea in the clinical group. Additionally, it has been seen that side sleeping improves heart functioning, reducing pressure on the chest, lowers snoring and leads to better quality of sleep. 

The back position to sleep partially blocks the airways, causing the throat tissues to vibrate, causing snoring. However, inclined sleep position wherein the head and neck are elevated helps to keep the nasal passages open. Studies indicate that sleeping in the supine position or sleeping on the back or even your stomach can worsen your snoring as the gravity acts on the tongue and it falls into the throat. That is why it is important that you sleep on the side and keep the airway open. Additionally, it reduces acid reflux which irritates the throat and that can enhance snoring. Thus, by side-sleeping, snoring is reduced, sleep improves and overall mental and physical health is balanced. The best aspect is that it is non-invasive, simple and easy strategy that will minimize snoring. Additionally, using Asonor anti-snoring drops can help to tighten the loose tissue in the throat to stop snoring. 

Avoiding Sleeping Positions That Exacerbate Snoring

If you are trying to avoid sleeping positions that can increase snoring, here are some tips:

• Avoid sleeping on your back, as your tongue tends to obstruct the breathing airways
• Don’t sleep on your stomach, as it will strain the neck at difficult angle and pressurize the airways, increasing the snoring. Side sleeping is the best.

Stomach Sleeping: How It Impacts Airways 

Although stomach sleeping lowers snoring, as it stops the tongue to collapse into the airway, it strains the spine and neck. That causes discomfort. The chest is compressed and it restricts proper breathing. Although it reduces snoring but it is detrimental to the long-term neck, chest and spinal health. 

Flat Back Sleeping: When It Causes Snoring 

This is the worst position to sleep in as it exacerbates snoring due to the soft palate and the tongue falling backwards into the throat due to gravity. That blocks the nasal breathing passages, leading to airway resistance causing you to snore louder or increase sleep apnea episodes. Alternatively, side sleeping makes it better. 

Apart from sleeping on your side and changing your lifestyle habits, it helps to use Asonor’s clinically tested and FDA approved anti snoring sprays every night. It tightens the tissues in the throat and causes less vibrations when you breathe during the night.

For information about our Asonor Anti snoring Solution, visit our website or send us a message at [email protected] today. We will be glad to be of assistance.