2024-08-04 16:00:11
Sleeping on your back is not the best option to stop snoring, because in this way the tongue blocks the airways and causes these annoying sounds. Find out how to eliminate snoring with proper posture and other tools.
It is estimated that up to 40% of men and 20% of women snore. These things that we do while sleeping, in addition to being a nuisance if we share the bed with someone, can have related consequences such as insomnia, depression and a greater risk of having high blood pressure.
Among the causes of snoring, we find sleep apnea, a disorder that affects the normal functioning of breathing during sleep, but also sleeping position. Indeed, the position you take when lying down can affect the prevalence of snoring, because of how it moves the parts of the throat and airways.
Next, we will tell you the best side to sleep on if you snore at night, and we will also give you other tricks that you can use to reduce and eliminate snoring.
Sleep in this position to stop snoring
The best position to reduce or eliminate snoring is on your side. Sleeping on your side keeps your airway open, reducing the chance of obstruction. and therefore snoring
Instead, sleeping on your back causes the tongue and soft palate to fall to the back of the throat, which blocks the airway and can cause bad breath.
Regarding the position of the head, it is better that it is in line with the sky, with the aim that the airway is as liquid as possible. In addition, it should be a little higher.
Another condition that prevents snoring, according to published research is JMIR Formative Research, is inclined. Many people who snored were studied and there was a 7% reduction in the duration of snoring when they slept this way. In addition, there was a 4% reduction in night awakenings and a 5% increase in the time spent in deep sleep.
7 useful tips to stop snoring
Although sleeping on your side can reduce snoring, we do not control our body movements when we lie down. Therefore, it can be difficult to maintain the group’s posture throughout the night. It’s okay, There are tools and behavioral changes you can use to prevent snoring when you sleep..
1. Use special pillows
Our pillows allow you to rest well and avoid snoring thanks to the fact that they adapt to the shape of the head and neck and keep the airways open. The most common materials for anti-snoring pillows are memory foam, polyurethane foam, latex and feathers.
2. Use nasal dilators
Anti-snoring nasal dilators help improve nasal airflow during sleep.
Nasal dilators are strips that open the nostrils to improve airflow. It is a non-invasive solution that can help reduce the intensity or noise that is caused when snoring. These devices usually come in different sizes, to fit all types of noses.
3. Lose weight
Being overweight is one of the main causes of sleep apnea, the most common disorder associated with snoring. This is because adipose tissue accumulates in the neck and throat, narrowing the airways and making it difficult for air to pass through.
Therefore, Losing weight is one of the main strategies to get rid of snoring. To do this, you must follow a balanced diet and exercise regularly.
4. Stay well hydrated
Lack of hydration causes mucous secretions to become thicker and more viscous. As a result, these secretions can block the upper airway during sleep, causing tremors and snoring when you try to breathe. Staying hydrated helps keep these secretions more fluid and less likely to cause blockages.
5. Good and pleasing
Sleep hygiene is a set of behavioral and environmental factors that precede sleep and interfere with it. A good night’s sleep will contribute to better quality rest, without snoring or frequent interruptions.
Some steps to get good sleep hygiene include go to bed and get up at the same time every day, create a routine before bed and eat dinner. It is also not recommended to drink alcohol or coffee at least six hours before going to bed.
6. Do language exercises
We had 2017 study discovered that myofunctional therapy, which is based on tongue and mouth exercises, can significantly reduce snoring. Exercises are repetitions of movements with the mouth and tongue, such as closing your lips tightly, holding a spoon between your lips, pressing your tongue, blowing your cheeks with your lips closed, among others. Health professionals authorized to prescribe these exercises are usually otolaryngologists and sleep medicine specialists.
7. Dental braces
There are mouth devices that can help keep the airway open during sleep and push the jaw forward. A study showed that this artifact can reduce the frequency of episodes of throat obstruction, reducing the incidence of obstructive sleep apnea. Therefore, it can reduce snoring. However, it is confirmed that not all patients can have satisfactory results with its use.
Get the right positions to avoid snoring
We all snore from time to time, but When snoring becomes a chronic problem, it is important to address it. Then, it goes beyond the relationship problems they can cause: according to studyThere is a correlation between these events and heart problems.
We recommend that you try sleeping on your side to reduce snoring. If you have trouble maintaining your posture during the night, try special pillows or other devices. Of course, Consultation with your doctor is also important so that he can assess your specific case and provide you with specific recommendations..
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