Discovering a new sleeping position may relieve snoring in some

In recent months, numerous polls on bad bedroom habits have been conducted in the US, UK, and Australia. While the results varied from one poll to another, snoring constantly held the number one position for most annoying bedroom habit. The act of snoring is more prevalent of an annoyance than teeth grinding, fidgeting, hogging the covers, sleep talking or even bad breath.

The prevalence of snoring varies greatly depending on geographical location. It’s estimated that between 30% and 50% of people are guilty of the act, and while some snorers sleep alone, others must share a bed with their partner. In some cases, partners end up sleeping in separate room because of their other half’s annoyances. Some experts suggest that this can be detrimental to a couples relationship.

Lets face it, bad habits are hard to kick and this one is no exception. Unless of course you are a “positional snorer” who tends to snore while laying on their back. In some cases, changing your sleeping position may give your partner some relief and prevent you from sleeping alone.

Positional therapy to the rescue

Positional therapy is nothing new. It has been around for years and is typically one of the first suggestion that doctors make when it comes to alleviating simple snoring. While asleep, tissues in the throat tend to relax and begin flopping around, causing all sorts of disturbing sounds that can keep your partners up at night. In some cases, the tissues relax so much that it creates a blockage in the airway, cutting off breathing for several seconds. This condition is known as obstructive sleep apnea and can occur several times per hour. As a result of apnea, oxygen levels in the blood drop and the person involuntarily wakes up gasping for air.

Has your partner ever noticed that your snoring ceases when you roll over onto your side? If so, sleeping on your side may create peace between you and your partner.

Sleeping on your side is often easier said than done. Most back sleepers will often fall asleep on their side, only to roll over onto their back in the middle of the night. There are various devices that can assist you with this issue. Some are homemade and fairly inexpensive while others can become quite costly.

Tennis ball trick

One of the oldest tricks in the book is to sew pockets into the back of your pajamas that enable you to insert tennis balls into them. Two or three balls running along your spine should do the trick. Be sure to create pockets that are large enough to allow you to remove the balls for washing purposes but have an opening that will not allow them to fall out while sleeping.  If you try to roll over while sleeping your body detects the balls and sends the message that sleeping in this position is not comfortable. Usually without awakening, you return to your original position.

If you are extremely overweight, a tennis ball may not work. Try using a baseball or even a softball instead.

Positional devices

A more aggressive approach is to purchase a positional device such as the ZZoma. While a bit on the expensive side, the ZZoma fits around your upper torso and contains a specially designed wedge which is positioned in the middle of your back. This wedge makes involuntary roll overs almost impossible due to its size.  If you find yourself waking up, even with tennis balls or baseballs sewn into your pajamas, this upgrade may be the solution.

Stop snoring pillows

There are a wide variety of stop snoring pillows that are available. While most do not offer a device that actually prevents rolling over, they work by making side sleeping more comfortable. Sleeping on one’s side can be challenging because the awkward position means that you will likely fall asleep on your arm. As a result, you may wake up with a numb arm or aching shoulder. These pillows are often designed in such a way that the arm has a place to escape to. If you are comfortable in a side sleeping position, you will likely not wake up to roll over.

Other solutions that you may want to try

In some cases, snoring can be corrected by simply sleeping on your side. This is an effective approach the is often overlooked by those in search of a solution to their snoring problems. In other cases, lifestyle changes such as weight loss, alcohol avoidance, or smoking cessation can make a huge difference. No only are they beneficial when it comes to snoring, but there are various health benefits associated with doing so.

In other cases, an anti-snoring device such as a gum shield may be the solution. There are several to choose from and they can be fairly inexpensive.

As always, consult with your doctor before using any medical devices for the treatment of snoring or sleep apnea. It may be necessary to do further investigating, as snoring may be a sign of OSA, a breathing obstruction, or a number of other more serious issue.

Which mouthpiece should I buy?

The anti-snoring mouthpiece is one of the most highly effective stop snoring solutions available. With over 100 different products to choose from, deciding which one to buy can be challenging.

As a snorer and product reviewer, I have tried many of these devices and created a list of recommended devices that will help to make this decision much easier.