The Link Between Side Sleeping and Snoring: What the Experts Say
Do you snore while sleeping on your side? You are not alone. Snoring affects approximately 90 million Americans and is a common problem that can disrupt both the snorer’s sleep and their partner’s. While there are many factors that can contribute to snoring, one possible cause is the position in which a person sleeps. In particular, side sleeping has been linked to snoring by experts in the field of sleep medicine. In this blog post, we will delve into the research and expert opinions on the link between side sleeping and snoring.
What is Snoring?
Before we dive into the link between side sleeping and snoring, let’s first understand what snoring is. Snoring is a loud, hoarse, or harsh breathing sound that occurs during sleep. It is caused by the vibration of the tissues in the throat and is more common in men and people who are overweight. While occasional snoring is not necessarily a cause for concern, chronic snoring can be a sign of a more serious condition called sleep apnea.
Side Sleeping and Snoring: The Research
Several studies have been conducted to investigate the relationship between side sleeping and snoring. A 2002 study published in the journal Chest found that snoring was significantly reduced when participants slept on their side compared to when they slept on their back. This is because side sleeping allows the airway to remain open and reduces the chances of the tongue and soft palate collapsing and causing snoring.
Another research published in the Journal of Clinical Sleep Medicine in 2009 also found a significant decrease in snoring when participants slept on their side. The study concluded that side sleeping can be an effective way to reduce snoring in individuals with mild to moderate obstructive sleep apnea.
Experts’ Opinions
Sleep experts also weigh in on the link between side sleeping and snoring. Dr. Raj Dasgupta, a sleep medicine specialist and an assistant professor at the University of Southern California, explains that snoring occurs when the airway is partially blocked, causing the air to vibrate against the tissues in the throat. He adds that sleeping on the side can help keep the airway open and reduce snoring.
The Link Between Side Sleeping and Snoring: What the Experts Say
Dr. Raj Kakar, a sleep medicine physician at the Sleep Medicine Institute in New York, also agrees that side sleeping can be beneficial for snorers. He explains that when sleeping on the side, the tongue and soft palate are less likely to collapse and cause snoring. He also suggests using a body pillow to keep the snorer in a side-sleeping position throughout the night.
Side Sleeping vs. Back Sleeping
While side sleeping has been linked to reduced snoring, back sleeping has been found to worsen snoring. This is because when sleeping on the back, the tongue and soft palate are more likely to collapse and obstruct the airway, leading to snoring. Additionally, back sleeping can also lead to sleep apnea, a condition where the person stops breathing for short periods during sleep.
Tips for Side Sleepers
If you are a side sleeper and want to reduce snoring, here are a few tips recommended by experts:
1. Use a body pillow or place a pillow between your legs to keep you in a side-sleeping position.
2. Elevate your head with an extra pillow to keep the airway open.
3. Try sleeping on the left side as it is believed to be more beneficial for digestion and breathing.
4. Avoid sleeping on a soft mattress as it can cause the body to sink and obstruct the airway.
5. Use nasal strips or a nasal dilator to improve airflow through the nose.
6. Practice good sleep hygiene, including maintaining a regular sleep schedule and avoiding alcohol and heavy meals close to bedtime.
In Conclusion
In conclusion, there is a strong link between side sleeping and snoring, with research and expert opinions supporting the idea that side sleeping can reduce snoring. However, it is essential to note that snoring can also be a symptom of a more severe condition like sleep apnea, and consulting a sleep specialist is always recommended for chronic snorers.
So, if you are a side sleeper who also snores, try incorporating the tips mentioned above to see if it helps reduce your snoring. And if the problem persists, seek medical advice to determine the underlying cause and find an appropriate treatment plan.