Snoring isn't a cause for alarm but it can disrupt your sleep quality, as well as the sleep of anyone you share a bed with. When you share a bed with a snorer, you know you're in for a terrible night's sleep. Even if the snorer is the source of the snores, there's plenty of evidence to suggest they're not enjoying the best night's sleep. Even though snoring is an involuntary action that occurs once a person has nodded asleep, the posture in which you sleep can make a big difference.
The worst and best sleeping position
According to sleep expert Narwan Amini of Eachnight.com, people who sleep on their backs are more likely to snore. She confirmed:
Sleeping on your side instead of on your back is the best way to prevent snoring. When you lie on your back, gravity pushes the tongue against the mouth, creating a blockage in the airways that cause you to snore.
People who have trouble sleeping in this position can try a few tricks. For instance, avoid lowering your chin into your chest or keeping your head down, since this might restrict your airways and make it difficult to breathe. Instead, maintain your arms around your waist or parallel to your sides. She also added:
If you have joint pain in this position, try putting a pillow between your knees to keep your spine aligned and alleviate lower back pain.
Things to take care of
Snoring is caused by many factors, not just the position in which you sleep. Overweight persons are more likely to snore, according to the NHS. The sleeping expert confirmed:
Weight gain can trigger snoring, as it increases tissue around your neck and throat, meaning your airways are more likely to collapse when you’re asleep.
Drinking more water throughout the day can help you sleep better at night by reducing the likelihood of snoring. Dehydration can thicken mucus in the mouth and throat, causing snoring.
Drinking plenty of fluids eases this congestion, allowing you to breathe easier at night.
Diet plays a role in mucus production, not only because it can contribute to weight gain, but also because some foods can assist reduce mucus production. Your diaphragm may not be able to stretch adequately to breathe correctly if your stomach is full at night, disrupting your sleep. Avoid dairy products, which can cause congestion, and instead eat high-protein foods like salmon, tuna, and turkey for dinner to help reduce mucus production and snoring. Finally, sticking to a regular bedtimeroutine and getting adequate sleep might help you avoid a sleepless night.