Sleeping positions have an influence on our snoring behaviour.
As you make your bed, so you snore – this somewhat modified proverb actually only means that we have the organization of our life in our hands. Depending on how we act, we feel the effects of our decisions. Our well-being is therefore directly influenced by what we do and our attitude to things. It’s the same with snoring. There is a lot you can do to get a grip on this annoying phenomenon, such as changing your sleeping position.
This has a strong influence on your snoring. Different sleeping positions have their advantages and disadvantages, which have very different effects.
First of all a good pillow
A good pillow is important, because if your head is too deep, your nasal mucous membranes will swell. The result is a stuffy nose and difficult breathing. Without a pillow, tension can also occur in the neck and shoulders, especially when lying on the side or on the stomach.
A suitable cushion ensures that the nose remains free and at the same time supports the natural course of the spine. We recommend that you seek advice from specialists who will recommend the right pillow for you, depending on whether you sleep in the supine, lateral or prone position.
Furthermore, the choice of pillow depends on the hardness of your mattress and your weight. Basically, the harder the mattress, the higher your pillow should be, because you will sink less into your mattress.
You can also use special anti-snoring cushions that gently stimulate the sleeper to turn the head or even the whole body into a lateral position.
Generally regarded as the healthiest sleeping position, the supine position has many advantages: Head, neck and spine are in a relaxed, natural posture to each other, and the even distribution of body weight relieves the organs.
The big disadvantage here, however, is that the supine position promotes snoring. Snorers should therefore prefer to sleep in a lateral or prone position, in particular to avoid dangerous apneas (breathing stops).
Since the tongue and the soft palate cannot slip down into the throat when lying on their stomachs, thus leaving the airways free, the prone position is a good sleeping position to reduce or completely prevent snoring.
The prone position also has disadvantages. On the one hand, especially with a soft mattress, there is a risk of the back “sagging”, resulting in hollow-cross formation with corresponding back pain.
Likewise the lateral rotation of the head loads the spine and the neck area. This can easily lead to muscular tension in the neck and shoulder area. The pillow should therefore not be too large when you sleep in the prone position.
Moreover, when sleeping on the abdomen, the lower jaw is advanced further than usual and the pressure on the teeth is increased. If you’re already stressed, you grind your teeth harder.
The lateral position is considered to be the second healthiest sleeping position. With a suitable mattress and pillow (see above), your head, thoracic and cervical spine form a straight line. The back is relieved by this neutral posture and also the snoring urge is reduced.
It does make a difference whether you sleep on the left or right side.
If you have heart problems, you should sleep on the right side. The explanation is this: When you sleep on the left side, the weight of your upper body rests on your heart. This can cause the body to release stress hormones to support heart function. A peaceful sleep is then made considerably more difficult.
Sleeping on the left side can also have advantages. The fact that the stomach lies deeper than the oesophagus in this position prevents gastric acid from flowing into the oesophagus; otherwise an unpleasant trigger for heartburn.
A good professional advice at https://mypillowguide.com/best-thin-pillows-review regarding mattresses and pillows is highly recommended from our point of view.
But however you bed yourself, it is worthwhile to think a little about which sleeping position might be suitable for you. With little effort you can significantly improve your sleep quality and thus find a calm and refreshing sleep again.