Do you snore or your partner? It’s really disturbing & annoying whoever snore in night during sleep.
It’s time to change your sleeping posture if you consider the reason of your snoring is your sleeping position.
Wait a minute! Do you think you can change your deep-seated habit by just reading this article?
It’s not that easy, you need to consult us for positional therapy; or apply some of the hacks mentioned below; which may help you.
“Expert suggests sleeping by side is best position to get rid of snoring because they believe that it reduces the compressions of airways.”
1-Tennis Ball Therapy:
Expert suggests to sew or Tape tennis ball behind your back which may disrupt your sleep and help you to get rid of snoring.
2-Bed Head Elevation
It is recommended to raise your head position by placing book, Tennis ball or any other thing to avoid snoring.
3-Special Designed Pillows
Some pillows make it arduous to sleep on your back either with Intuitively designed for ease of use ridges or with arm holes to stop you turning in your sleep
You can use these special designed pillows which aid side sleeping like wedge pillow.
4-Vibrating Devices to aid sleeping position
These are devices that attach to your body and vibrate when they detect that you are sleeping on your back – the automated equivalent of a nudge in the ribs from your sleep-deprived bed partner.
The subtle vibration creates a subconscious prompt for you to roll onto your side. Evidence for their effectiveness is growing, with tests showing positive results for mild obstructive sleep apnea comparable to using a mouthpiece.
“When you sleep on your back unintentionally the size of jaw dwindle, resulting in falling back of tongue emanating the unpleasant sounds from mouth i.e snoring”/>
Sleep-breathing problems are often linked with sleeping position. More than half of all obstructive sleep apnea cases are referred to as “position-induced” sleep apnea.
1-Ravesloot MJL, et al. The undervalued potential of positional therapy in position-dependent snoring and obstructive sleep apnea – a review of the literature. Sleep and Breathing 2013; 17(1): 39-49.
2- De Ruiter MHT, et al. Durability of treatment effects of the Sleep Position Trainer versus oral appliance therapy in positional OSA: 12-month follow-up of a randomized controlled trial. Sleep and Breathing 2018; 22(2): 441-450. https://link.springer.com/article/10.1007%2Fs11325-017-1568-4
3- Madeline JL, et al. Efficacy for the New Generation of Devices for Positional Therapy for Patients with Positional Obstructive Sleep Apnea: A Systematic Review of the Literature and Meta-Analysis. Journal of Clinical Sleep Medicine 2017; 13(6): 813-824.