Many of us know at least one close family member or friend who snores chronically. That person may be you. It can be frustrating and often embarrassing to find out that your snoring has become a problem.
Fortunately, there is some good news: It turns out that the answer to beating snoring may be as simple as changing the position in which you sleep.
Your Sleeping Position and Its Relationship to Snoring
Snoring often occurs because of a narrowing or blockage in the airways during sleep. This narrowing can happen for many reasons – everything from allergies to an overconsumption of alcohol. This is because the muscles that keep the passageways open for air to pass in and out of your mouth can be affected by many things, even gravity.
It turns out that people sleeping on their backs, also known as “supine” position, are far more likely to snore than those who sleep on their sides, or “lateral” position. Gravity affects the tongue and soft palate, making them more likely to fall back and block the air passages, which can result in snoring.
Actions You Can Take to Stop Your Snoring
Try sleeping on your side. Sleeping in this position may free up the blockage that can occur from sleeping on your back, thus alleviating snoring. However, it’s not an easy transition to adjust the sleeping position you're accustomed to after years of sleeping that way.
Another option available is a mandibular advancement device. These snoring mouthpieces show the most promising results for those with chronic snoring issues or sleep apnea. Your mandibular (also known as your lower jaw) is gently guided forward, so as to widen the airway enough to provide sleep that is free from snoring.
There are many different styles of these mouthpieces, and each advances the mandible in a different way. You can read a snoring mouthpiece guide comparison here. You'll need to try out different devices in order to figure out which might work best for you. This popular mouthpiece has been used by many to stop snoring and can be fitted in under 10 minutes.
If Changing Your Sleeping Position isn’t Enough
It's important for snorers to understand why they snore and how to fix it. Sleeping on your side may help you achieve a truly silent and sleep-filled night. But there’s always the chance that the problem will persist, even after those changes are made.