The Link Between Side Sleeping and Snoring: How a Mouthpiece Can Help
Snoring is a common problem that affects millions of people worldwide. It occurs when the airway is partially obstructed, causing vibrations in the throat that produce the familiar snoring sound. While snoring may seem like a minor inconvenience, it can actually have negative effects on both the snorer and their sleeping partner. It can disrupt sleep, cause daytime fatigue, and even lead to more serious health issues such as sleep apnea. Snoring is often associated with sleeping on one’s back, but did you know that side sleeping can also be a contributing factor? In this blog post, we will explore the link between side sleeping and snoring, and how a mouthpiece can help alleviate the issue.
Side sleeping is a common sleeping position, with studies showing that about 74% of people prefer sleeping on their side. This position is often recommended by healthcare professionals as it can improve circulation, reduce acid reflux, and alleviate back pain. However, side sleeping can also lead to snoring due to the way it affects the airway.
When you sleep on your side, the tongue and soft tissues in the throat can fall back and block the airway, causing snoring. This is especially true for people who are overweight or have enlarged tonsils or adenoids. Additionally, side sleeping can also cause the jaw to shift, narrowing the airway and making it harder to breathe properly. This can result in snoring and even sleep apnea, a serious sleep disorder in which breathing repeatedly stops and starts during sleep.
So how can a mouthpiece help with snoring caused by side sleeping? A mouthpiece, also known as an oral appliance, is a device that is worn in the mouth during sleep. It works by keeping the jaw in a forward position, preventing it from shifting and blocking the airway. This allows for better airflow and reduces the risk of snoring. There are two main types of mouthpieces: mandibular advancement devices (MADs) and tongue retaining devices (TRDs).
The Link Between Side Sleeping and Snoring: How a Mouthpiece Can Help
MADs are the most commonly used mouthpieces and work by holding the lower jaw in a slightly forward position. This helps to keep the airway open and prevents snoring. MADs are custom-made by a dentist or can be purchased over-the-counter. They are usually made from a moldable plastic material and can be adjusted for a comfortable fit.
TRDs, on the other hand, are designed to hold the tongue in place rather than the jaw. They have a small compartment that holds the tongue, preventing it from falling back and blocking the airway. TRDs are often recommended for people with severe snoring or sleep apnea, as they can be more effective in keeping the airway open.
Aside from addressing the issue of snoring, mouthpieces can also provide other benefits for side sleepers. They can help alleviate symptoms of TMJ disorders, as they keep the jaw in a stable position and prevent teeth grinding. Mouthpieces can also improve breathing and reduce the risk of sleep apnea, a condition that is often associated with side sleeping.
Before using a mouthpiece, it is important to consult with a healthcare professional to determine the underlying cause of snoring. They can provide a proper diagnosis and recommend the most suitable type of mouthpiece for your specific needs. Additionally, it is important to follow the instructions for use and regularly clean and maintain the mouthpiece to ensure its effectiveness.
In addition to using a mouthpiece, there are other lifestyle changes that side sleepers can make to reduce snoring. These include maintaining a healthy weight, avoiding alcohol and sedatives before bed, and sleeping on a firm and supportive pillow. Elevating the head of the bed can also help keep the airway open and reduce snoring.
In summary, snoring is a common issue that can be caused by side sleeping. When we sleep on our side, the tongue and soft tissues in the throat can block the airway and cause snoring. A mouthpiece, such as a MAD or TRD, can help alleviate snoring by keeping the airway open and preventing the jaw from shifting. It is important to consult with a healthcare professional and follow proper usage and maintenance instructions when using a mouthpiece. Combined with lifestyle changes, a mouthpiece can help improve sleep quality and reduce the negative effects of snoring for both the snorer and their partner.