Can the way you sleep really stop your snoring? If you asked me that question a few months ago, I would have said that you were crazy.
I was always a snorer, but in the last few years, my snoring had gotten progressively worse. It reached a point where my wife wouldn’t even sleep in the same bed as me. I was desperate to fix the problem.
I’m eating healthier and exercising more, but losing weight isn’t a quick solution. One day, I came across an article talking about how changing your sleeping position can help with your snoring. I laughed, and then I tried it. I had tried everything else (so it seemed), so something as easy as changing the way I sleep shouldn’t be a big deal.
As it turns out, it does make a difference. What are the best sleeping positions for not snoring?
How to Stop Snoring Naturally Tonight: Sleep on Your Side
The best sleeping position for snoring is the lateral, or side, position. It’s the most natural way to sleep, and it causes the least obstruction on your airways.
Side sleeping doesn’t come naturally to everyone. I know it took me a while to get used to it. But once I did, I slept like a baby and snored less often.
The biggest issue with switching to this position is that it may be hard for you to maintain all night long. My wife had to keep pushing me back to my side because I would roll onto my back during the night.
Eventually, I trained my body to stay in the side sleeping position all night long.
Why is Sleeping on Your Side Best for Snoring?
When we lay down to sleep at night, we move into a horizontal position, which restricts your airflow. When we’re awake and standing, gravity is pushing down on us in a way that doesn’t affect our airways.
But as soon as we lay down, gravity starts to work against us.
I know I’m not the only one who wakes up with a stuffy nose and feeling a little extra groggy in the morning. That’s because my sleeping position has restricted my airways and made it more difficult for my sinuses to drain properly.
When you sleep on your side, gravity doesn’t put as much of a restriction on your airways as other sleeping positions. That’s why many doctors and snoring experts recommend switching to the lateral position when you sleep. Your side is one of the best sleeping positions to stop snoring.
What is the Worst Sleeping Position for Snoring?
Just as there are certain positions that can help with snoring, there are also certain sleep positions that can make snoring even worse.
Sleeping on Your Back
The absolute worst sleeping position for snoring is on your back. Yes, that same position you lay in to look at the stars is also making your snoring even worse.
Why? Because your airways get the full force of gravity when you lay in this position. Sleeping on your back cause your tongue, jaw and soft palate to drop down towards the back of your throat. When this happens, it narrows your airways and makes it more difficult to breathe.
When your airways are obstructed, that’s when you start snoring.
Sleeping on Your Stomach
I was always a back sleeper. If I wasn’t sleeping on my back, I was sleeping on my stomach. And that’s almost as bad.
When you sleep on your stomach, gravity doesn’t push your jaw, soft palate and tongue to the back of your throat. Instead, it pushes it forward. That may sound like a good thing, and it can be, but eventually, snoring creeps back in.
Your airways can get obstructed by your pillow. Your neck has to twist into a weird position just for you to breathe properly. It’s a recipe for snoring and a stiff neck.
What Else Can You Do to Stop Snoring?
Switching to a better sleeping position is a good start. It was hard for me to get used to sleeping on my side at first, but the very first night that I tried it, my snoring was better.
But it didn’t make the problem go away entirely. There are other things that I did – and you can do – to stop snoring dead in its tracks.
Get an Anti-Snoring Device
The best thing I did for myself was buy an anti-snoring device. Along with changing my sleeping position, an anti-snoring device has completely eliminated my snoring.
There are a ton of different devices out there. The only one that really worked for me was Sleep Connection, a wearable wristband that gently nudges you awake every time you start snoring. It helped me train my body to choose positions that don’t cause me to snore.
If you do nothing else, get yourself one of these devices. It’s what really stopped my snoring for good.
Get a New Pillow
When I first started doing research on how to sleep without snoring, one of the first tips I found was to change pillows. Now, if you’re the type of person who normally sleeps on your back or stomach, getting a new pillow is a good idea. It will make it much more comfortable to sleep on your side if you have the right pillow.
I recommend buying a contoured or memory foam pillow. I prefer a contoured one because it really conforms to and cradles my head. Memory foam is great, but it retains a lot of heat unless you get a gel-infused one.
If you want to know how to not snore at night, these are the tips I used to finally sleep peacefully and quietly. Changing your sleeping position will make a big difference. Couple that with a quality anti-snore device, and you will finally enjoy restful sleep again. The best part is that you’ll start seeing results right away, which is something both you and your partner will be happy about.