The more that researchers look at our sleeping positions, the more that it becomes apparent that choosing the right position in-which to sleep could mean the difference between snoring or not snoring. Or, it could even make the difference between snoring a lot, and snoring a little.
But which positions are the best for snoring? Which positions will help you to possibly snore less, and which will cause you to snore more?
Here is some information that might help you to answer some of these questions.
But remember… choosing the right sleeping position, while helpful, may not solve the entire problem. There are a lot of factors that go into your snoring risk, so make sure to do your research and figure out what other changes can be made to increase your odds of success.
Sleeping On Your Back
There are a lot of good things about sleeping on your back. For one, it helps to keep your spine straight. In fact, if you put your snoring problems aside, it is probably the healthiest and most natural position to sleep in.
But unfortunately, it is also probably the worst for your snoring problems.
Laying on your back causes gravity to work against you by pulling the base of your tongue back into the airway. It also causes the loose tissue and muscle in the back of your throat to hang down and hinder your breathing in the worst ways possible.
In fact, this sleeping position is so strongly associated with sleep apnea that doctors will actually prescribe changing your sleeping position as a possible cure for it!
So yeah. If you want to stop snoring, this is the number-one position to avoid.
What About Sleeping On Your Stomach?
This position doesn’t have a lot of benefits actually… aside from the fact that it actually can help to prevent snoring and sleep apnea.
As you probably know, sleeping on your side is the preferred method of sleep where snoring is concerned, if you can’t find a way to make sleeping on your back work. Sleeping on your stomach is similar, though it can play havoc with your back. It tends to flatten the natural curve of the spine, and can lead to neck strain and lower back pain.
If you normally tend to sleep on your stomach, you may want to try using pillows to gradually adjust to sleeping on your side instead.
What About Sleeping Without A Pillow?
Some people say that sleeping without a pillow is worse for snoring, while some say that it’s better.
The truth, however, is that both can be true. It just depends on the situation and on the person.
Pillows, to be quite honest, are not that good for you. They elevate the spine instead of keeping it straight. In a perfect world, everyone would sleep on their back and without a pillow, as this would promote the best benefits for neck and spine health.
But, unfortunately, snoring (among other things) keeps our world from being perfect… so pillows are a regular thing for a lot of people, and have been for thousands of years.
The best rule of thumb? Just stay comfortable. Try not to sleep in ways that cause stress or pressure on your back or neck, and try not to use too many pillows if you don’t need them.
With that being said, pillows can be a great addition if you sleep on your side, as they can help to pad the joints and can even help you to keep your spine straightened out.
Some experts say that you should try to sleep without a pillow if you find yourself experiencing regular neck or shoulder pain, because this can sometimes be the cause of it.
As far as snoring is concerned, however, a pillow probably won’t make a huge difference. It can, in some instances… but this is something that each individual probably just needs to try for themselves to figure out for sure.