March is recognized as National Bed Month, a time to highlight the significance of a cozy bed for achieving restful sleep. However, there are numerous other elements that can impact the quality of sleep. A high-quality mattress is undoubtedly critical for comfort during the night. Yet, the sleeping posture can also play a crucial role. For instance, snoring is commonly induced by lying flat on one’s back, which can disrupt sleep for both the individual and their partner.
Why Does Sleeping Position Matter for Snoring?
Lying on one’s back can make the airway more susceptible to collapsing. This may be due to the neck’s weight pressing down, which is particularly problematic for overweight individuals, or the effect of gravity pulling the tissues into the throat. Such obstructions hinder proper breathing and result in snoring.
Complete airway obstruction, or obstructive sleep apnoea (OSA), is another risk of back sleeping. OSA can cause significant pauses in breathing, choking, gasping, and excessive daytime sleepiness. OSA is associated with severe health risks, and individuals suspecting they have it should seek medical attention promptly.
Optimal Sleeping Position
Side sleeping is the recommended position to facilitate easier breathing. Research has consistently shown that side sleeping can substantially decrease both the duration and loudness of snoring.
Transitioning to Side Sleeping
Partners can be of assistance by gently nudging the snorer back to a side position if they revert to back sleeping. This can help condition the individual to maintain side sleeping over time.
Alternatively, sleep position aids are available, such as postural alarms, vibrating neck bands, and bumper belts. A cost-effective method involves wearing a tight t-shirt backwards with a tennis ball in the chest pocket; this creates discomfort when rolling onto the back, prompting a return to side sleeping.
Elevating the head of the bed by 20-30 degrees is another strategy that may help reduce snoring. This can be achieved with an adjustable bed, sleeping wedges, or specialized anti-snoring pillows, which are widely available in stores and online.
Additional Solutions
If adjusting one’s sleep position does not alleviate snoring, there are other treatment options to consider. Individuals can explore various types of snoring and related products by clicking on provided links.
Don’t tolerate sleepless nights. Embrace National Bed Month by addressing snoring and ensuring a peaceful night’s sleep. To celebrate, visit the social media pages for a chance to win a National Bed Month sleep bundle. The social media platforms include Twitter, Facebook, and Instagram.
