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Which Sleeping Position Is Best For Not Snoring

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Ruling Out More Serious Causes

How To Stop Snoring I Best Sleeping Position to Stop Snoring

Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesnt interfere with the quality of your sleep as much as sleep apnea, so if youre suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:

  • You snore loudly and heavily and are tired during the day.
  • You stop breathing, gasp, or choke during sleep.
  • You fall asleep at inappropriate times, such as during a conversation or a meal.

Snoring And Side Sleeping

Sleeping on your side is a popular position to prevent snoring. Side sleeping works best if you can keep a straight airway and position yourself slightly leaning forward to prevent tongue vibrations in the throat. Be careful, sleeping on your side often results airway problems or your tongue falling into the back of your throat if you angle yourself backwards!

We recommend using a pillow between your knees as well as thick pillow under your head.

Try Sleeping On Your Side

Many avid snorers mostly do so through their mouth. Lying on your side will assist in keeping your mouth closed during sleep which can reduce the sound and ability to snore. Many people have found that using a full sized body pillow makes side sleeping more comfortable. However, a lot of people are able to snore through their nose and mouth so this may not assist some snorers.

While you may be unable to sleep on your side, you should at least attempt to not sleep on your back. Most people that snore do so the loudest while they are on their backs. People who are natural back sleepers may have a difficult time conforming to any other position. One suggestion for putting an end to sleeping on your back is to tape golf balls to the back of your knees.

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Sleep With A Snorer Heres How To Block Out Snoring Completely

Getting enough sleep at night is essential to our health and well being. About 50 percent of people snore at some point in their lives and there any many health risks associated with it.

The majority of snorers are men and about 40 percent of them wake their sleeping partners.

There are so many anti-snoring devices on the market, so finding the right solution can be an incredibly difficult task.

The problem is one solution doesnt always suit all, and it can be very costly purchasing and testing out different gadgets, only to find they dont work.

For some, the problem can be so disturbing that the only answer is to sleep in a different room. This drastic measure can put a strain on any relationship though and is not ideal.

There are really only two solutions to block out noise completely: By using snore blocking headphones or by drowning out the noise with another sound.

But what if there was a product that could do both at the same time?

What are the best headphones for sleeping?

And what measures can be taken to ensure a good nights sleep? This guide is for you:

How to block out snoring:

  • Wear foam earplugs
  • Wear sleep headphones
  • How To Sleep Better On Your Stomach

    How To Stop Snoring  Causes, Symptoms &  Remedies

    Without the right pillow and mattress, its easy for the stomach sleeping position to cause aches and pains. However, it is possible to sleep well in this position. If you enjoy sleeping on your stomach, try doing so with a very thin pillow, or no pillow at all. This way, you can avoid tilting your neck back and up, creating further spinal misalignment and discomfort. Place a thin pillow under your hips to further even out the spine and relieve pressure.

    A firm mattress can also prevent some of the spinal alignment issues that come from sleeping on your stomach. When your mattress is firm, youre unlikely to sink deeply into the mattress surface and stretch your spine out of alignment.

    The best sleep position for you is whichever sleep position enables you to enjoy a restful night of uninterrupted sleep and wake up in the morning feeling refreshed, without any aches and pains. If that describes your current sleep position, dont feel forced to change it. If you think a new position might make sleep more comfortable for you, though, go ahead and try another position. Be patient and use the strategies named to help yourself adjust to the new position.

    Your sleep position plays a pivotal role in the quality of your sleep. Changing it up is just one of many strategies you can try for better sleep.

    • Was this article helpful?

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    Third Place: Helix Wedge Pillow Learn More

    Looking for a firm pillow to kick back and watch television with? The Helix wedge pillow is great for supporting lower back pressure as well as alleviating neck strain. It comes with a 1-year warranty in case you are disappointed by any of its features.

    In addition, it includes free delivery and a 100-night sleep trial if you decide its not for you. The biggest drawback is that the price is a whopping $95, which can be a bit much for those not willing to spend a pretty penny.

    Pros:

    • Cool gel layer for body temperature regulation
    • Best used as bed rest for reading or watching television

    Cons:

    What Side Should You Sleep On

    Its hard to pinpoint the best method for sleeping. If you cant find a comfortable sleeping position, it might be one of the signs you need a new mattress. Experts agree that you should stick with whatever sleeping habits work best for you.

    But, that said, sleeping on your back appears to be the healthiest method, followed by your left side, then your right one. Just try to avoid sleeping on your stomach if you can.

    Whether you sleep on your side, back or stomach, if you wake up feeling refreshed and pain-free, theres probably no reason to break a habit thats working for you, according to CNN. But if youre having any of the issues mentioned here, it might be a good idea to experiment with something new.

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    Best Sleeping Position For Back Pain

    The best sleeping position for lower back pain is on your side with a pillow or blanket between the knees. Side sleeping can also relieve symptoms for those with neck or back pain.

    Choose a pillow with a loft, or thickness, that matches the distance between your neck and your shoulder. With a thicker pillow, your neck will stay aligned with your spine as you sleep on your side, preventing pain and soreness while maintaining proper alignment.

    Why Is Sleeping On Your Side Best For Snoring

    Best Sleeping Positions/Tactics to Avoid Neck & Back Pain, Snoring, & Sleep Apnea – Dr Mandell, DC

    When we lay down to sleep at night, we move into a horizontal position, which restricts your airflow. When were awake and standing, gravity is pushing down on us in a way that doesnt affect our airways.

    But as soon as we lay down, gravity starts to work against us.

    I know Im not the only one who wakes up with a stuffy nose and feeling a little extra groggy in the morning. Thats 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 doesnt put as much of a restriction on your airways as other sleeping positions. Thats 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.

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    Is Your Mattress Comfortable

    Mattresses are made of a variety of materials. Some are softer or firmer. The type of material that a mattress is made out of affect your body temperature.

    When it comes to the firmness of a mattress, you want one that is firm enough to support your spine, but also soft enough to conform to the shape of your body. People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning.

    You can’t know for sure how your mattress will work out until you’ve been resting on it for a while. When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.

    Whats Wrong With Stomach Sleeping

    The stomach sleeping position comes with several drawbacks and is not recommended for most people. In particular, the following people should avoid sleeping on their stomachs:

    • Pregnant women
    • People with neck or back pain
    • People worried about wrinkles

    The stomach position provides the least back support of all sleeping positions and increases pressure on the spine, sometimes causing pain upon waking up. In order to sleep on your stomach, you must sleep with your head facing one side, invariably twisting your neck and head out of alignment with the rest of your spine. If your mattress isnt firm enough, your stomach and hips will sink into the mattress, uncomfortably stretching your spine out of alignment. This kind of asymmetrical sleep posture can negatively impact your spine over time.

    Also, sleeping on the stomach can contribute to facial wrinkles, since your face is pressed against the pillow or the surface of the mattress.

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    What Is The Best Sleeping Position

    The best sleep position is one that promotes healthy spinal alignment from your hips all the way to your head. What that looks like for you depends on your personal health situation and what you find comfortable.

    Having said that, there are some positions that are considered healthier than others. Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, its easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

    However, if sleeping on your stomach feels good to you, dont feel forced to change it. You can minimize your risk of pain and improve spinal alignment with the right mattress and pillow.

    Different sleep positions provide different benefits that may be helpful for you if youre dealing with back pain, pregnancy, allergies, acid reflux, or another health condition. In these cases, it may be worth trying a new sleep position to enable more restful sleep. In one study, a group of adults with back pain were trained to sleep on their back or their side. They experienced significant pain relief in just four weeks.

    Adjusting to a new sleep position takes time, but it is possible. Be patient with yourself and use pillows to help train your body to the new position.

    Sleeping On Your Stomach Is A Bit Better

    This is the best sleep position if you snore

    Sleeping on your stomach may seem like a good alternative to solve the gravity issue because the downward force pulls your tongue and palate forward. While this is true to an extent, your mouth and nose end up being either blocked or impaired by your pillow, or your neck has to be twisted to the side to maintain breathing, all of which are counter-productive in clearing your airways to avoid snoring and sleep apnea.

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    When To Talk To Your Doctor

    If you have tried tips to stop snoring but continue to snore, if your bed partner has noticed that your breathing pauses throughout the night, or if you wake up feeling unrested and feel drowsy during the day, it is time to make an appointment with your primary care physician.

    Your doctor can diagnose the cause of your snoring and recommend treatments. They may also want to ask your sleep partner a few questions, refer you to a sleep specialist, or have you complete a sleep study. Your doctors evaluations may include ruling out obstructive sleep apnea, examining you for a respiratory infection, checking the anatomy of your nose and throat, testing for allergies, and evaluating weight gain to determine if it is a contributing factor.

    Sleep In Another Room

    Sometimes it may be necessary to take relatively drastic action.

    To make sure you get some good quality shut-eye the only possible solution is to remove yourself and sleep in a completely different room.

    Unfortunately, not everyone can do this if there isnt a spare room available, or a comfy couch to escape to, and it isnt ideal if you are in a loving relationship.

    It isnt a great long-term solution but something to think about doing on occasion.

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    Best: Sleeping On Your Side

    The majority of people find this sleeping position to be the most comfortable, and for good reason. The lateral posture is recommended by physicians and sleep specialists because it has a number of benefits. With the right mattress, the spine can remain elongated and relatively neutral while on your side. This helps prevent undue neck, back, and shoulder pain.

    We made this handy visual chart to clarify the advantages and disadvantages of the three main sleeping positions: stomach, back, and side.

    Anyone who struggles with loud snoring or sleep apnea is advised to sleep on their side because the airway is less likely to become restricted even when the body is relaxed. Studies have shown that it can decrease the number of apneas at night and provide better quality, more restful sleep. The lateral position is also recommended for people with arthritis, acid reflux, neck and back problems. For women who are pregnant, sleeping on the left side of the body is best, especially in the second and third trimesters. This is due to enhanced blood flow to the placenta and improved kidney function, which helps decrease swelling in the motherĂ¢s legs and feet.

    Get helpful tips for Finding the Best Mattress for Quality Sleep.

    Can You Snore If You Sleep On Your Side

    3 minute health tip. The best sleeping posture to prevent snoring and aid restful sleep

    Yes! Many people are surprised to find out that it is possible to snore while sleeping on your side. Not all snoring is caused by sleep position, especially if a medical condition like sleep apnea is involved.

    It is also possible for the tongue to fall back into the top of the throat if the body is leaning back while sleeping on the side.

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    Best Sleeping Positions During Pregnancy

    If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favor your left side to maximize circulation for both you and your baby. Placing a body pillow or pillow under your belly can help relieve back pain. Place another pillow between your legs and bend your knees to be even more comfortable.

    Avoid This Position During Pregnancy

    You’ve probably already heard this from your doctor, but just in casepregnant women should not sleep on their backs during the third trimester of pregnancy. For more than half a century, we’ve known that pregnant back sleepers are reducing blood flow to their fetus.

    But only recently researchers discovered that this sleep style also raises the risk of a stillbirth, even in otherwise healthy pregnancies. You should also avoid lying on your back during the dayjust 30 minutes of this posture has been shown to force your fetus to shift to a state that requires less oxygen to survive. These results suggest that lying on your backeven for a short restreduces the oxygen available to your fetus.

    What Does Sleep Position Mean

    When we say sleeping position, we dont mean a frozen dance pose. Small physical appendages, like your hands and feet, are not the main factors when asleep. Its the overall shape that really counts. Thats what were really referring to when it comes to sleeping positions meaning.

    Your sleeping position are determined by which main body surface most contacts your mattress:

    • Back
    • Sides
    • Front

    Most sleepers have a preferred sleeping positionbut your body may not stay in that position throughout the night. In fact, the average person switches positions 10 to 40 times per night.1 Despite this, determining your healthiest sleeping position is better than randomly picking one.

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    Are You Struggling To Get A Good Nights Sleep

    If you are feeling the effects of sleep deprivation or worry that you may have a sleep disorder, request a referral from your physician. Sleep Health Solutions can get you set up for sleep testing in-home or at our specialized overnight clinic. Our professional team can provide the information that your doctor needs to form a diagnosis and develop a treatment plan.

    Call our sleep clinic today at to schedule a consultation.

    Dr. Rosenberg is specialized in sleep medicine and neurology. He is also certified by the American Board of Sleep Disorders Medicine and the American Board of Psychology and Neurology. Patients with a wide range of issues are referred for sleep studies and he works together with them to find effective solutions that fit their lifestyle.

    The Right Pillow May Help

    5 of the Best Sleeping Positions for Sleep Apnea ...

    A contoured pillow or one with memory-foam which holds its shape, can help to guide your body and hold your head in the right position to keep you sleeping on your side. For more tips on best sleeping practices, check out our article on Practicing Good Sleep Hygiene or browse the pillows in the shop.

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