Side Sleeping: A Natural Remedy for Snoring

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Snoring, the loud and often disruptive sound produced during sleep, affects approximately 90 million Americans. Aside from being a nuisance to bed partners, snoring can also lead to fragmented sleep and decreased oxygen levels, which can contribute to health problems such as high blood pressure, heart disease, and stroke. While there are many remedies and devices marketed to help alleviate snoring, one natural solution that often goes overlooked is side sleeping.

Side sleeping, or sleeping in a lateral position, has been found to be an effective remedy for snoring. In this blog post, we will explore the science behind side sleeping and its benefits for snorers, as well as tips on how to train yourself to sleep on your side.

Why Do We Snore?

Before we dive into the benefits of side sleeping, it’s important to understand why we snore in the first place. Snoring occurs when the flow of air through the nose and mouth is obstructed. This can be caused by a variety of factors, such as narrowed airways due to allergies or a deviated septum, excess weight around the neck and throat, or the position in which we sleep.

When we sleep on our backs, gravity causes the relaxed tissues in the throat to fall back and block the airway, leading to snoring. This is why many people snore more loudly when sleeping on their backs compared to their sides.

The Science Behind Side Sleeping

When we sleep on our sides, our airways are less likely to become obstructed. This is because sleeping on our side allows the tongue to rest against the side of the mouth, rather than falling back and blocking the airway. Additionally, side sleeping can help keep the throat and tongue muscles from relaxing too much, which can also contribute to snoring.

In a study published in the Journal of Clinical Sleep Medicine, researchers found that participants who slept on their backs were more likely to snore and have obstructive sleep apnea compared to those who slept on their sides. The study also found that participants who switched from sleeping on their backs to sleeping on their sides showed a significant decrease in snoring and apnea events.

Benefits of Side Sleeping for Snorers

Aside from reducing snoring, side sleeping offers several other benefits for snorers. These include:

Side Sleeping: A Natural Remedy for Snoring

1. Improved Breathing: As mentioned, side sleeping helps keep the airway open and prevents obstruction, allowing for better airflow and improved breathing.

2. Reduced Acid Reflux: Sleeping on your left side can also help reduce symptoms of acid reflux. This is because sleeping on your left side keeps the stomach below the esophagus, preventing acid from flowing back up into the throat.

3. Better Sleep Quality: Snoring can lead to fragmented sleep, causing you to wake up feeling tired and groggy. By reducing snoring, side sleeping can lead to better sleep quality and more restful nights.

4. Improved Blood Flow: Sleeping on your side can improve blood flow and circulation, which is beneficial for overall health and can even reduce the risk of developing blood clots.

Training Yourself to Sleep on Your Side

For many people, sleeping on their side does not come naturally. However, with a few tips and tricks, you can train yourself to sleep in this position and reap the benefits of side sleeping.

1. Invest in a Body Pillow: A body pillow can help keep you in a side-sleeping position throughout the night by providing support for your back and legs. Alternatively, you can place a pillow between your legs to help keep you on your side.

2. Try a Tennis Ball Trick: Sew a tennis ball into the back of your pajama top to prevent yourself from rolling onto your back while sleeping. This will help keep you on your side throughout the night.

3. Elevate Your Head: Elevating your head with an extra pillow can also help reduce snoring and encourage side sleeping. This can be particularly helpful for those with allergies or sinus issues.

4. Be Patient: It may take some time to train yourself to sleep on your side, so be patient and give yourself time to adjust to this new position. You can start by trying to sleep on your side for at least a few hours each night and gradually increase the time as you become more comfortable.

Summary:

Snoring affects millions of people and can lead to health problems such as high blood pressure and heart disease. While there are many remedies and devices marketed to help alleviate snoring, one natural solution that is often overlooked is side sleeping. Sleeping on your side can help keep the airway open and prevent obstruction, leading to improved breathing, reduced acid reflux, and better sleep quality. To train yourself to sleep on your side, you can invest in a body pillow, try the tennis ball trick, or elevate your head while sleeping. Be patient and give yourself time to adjust to this new position.