You have likely heard it before: “I only snore when I sleep on my back.”
How does sleep position really impact yoursnoring?
Is there a cure for it that might leave you sleeping better?
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Narrowing at the base of the tongue may also play a role.
Snoring may be worse when you have nasal congestion, such as with a cold or allergies.
In addition, alcohol intake can exacerbate the sound.
This occurs because alcohol is a muscle relaxant that may affect the muscular tissue lining the throat.
If you sleep on your back, you may be more predisposed to snoring.
Gravity can more easily shift these tissues into the throat, blocking adequate airflow.
Pauses in breathing, gasping, or choking, and other symptoms such as daytime sleepiness may result.
some people may have sleep apnea without evidence of snoring.
Sleeping on your sidemay be just what it’s crucial that you breathe and rest more comfortably.
However, it is possible to learn to sleep on your side and maintain positioning.
Often a sharply placed elbow from a bed partner reinforces the behavior.
It may also be possible to use a backpack or fanny pack to accomplish the same thing.
In general, this discomfort wont be enough to wake you.
Finally, it might be helpful to raise the head of the bed at night to reduce snoring.
This can be accomplished with anadjustable bed, sleeping wedge pillow, or other interventions.
Ideally, the head should be raised to at least 20 to 30 degrees.
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