If you or your partner snore, you may have tried various remedies from anti-snore pillows to nose strips. However, according to Dr Hana Patel, an NHS GP and sleep expert at Time4Sleep, something as simple as your sleeping position could make a difference.
Dr Patel explains that snoring occurs when the tongue, mouth, throat or nasal airways vibrate as you breathe, often because these parts relax and narrow during sleep. Factors such as age, physical health, alcohol consumption, smoking and being overweight can increase the likelihood of snoring.
Sleeping on your back can worsen snoring, as gravity pulls the tongue and soft tissues backwards, narrowing the airway. Dr Patel recommends side sleeping as the best position to reduce snoring, as it prevents the tongue from falling back and keeps the airway open. Sleeping on your front may also help, but the NHS generally advises against it due to potential neck strain.
In addition to changing your sleeping position, using a supportive pillow to keep your head elevated can help prevent snoring. A body pillow can also encourage you to stay on your side throughout the night. Dr Patel notes that snoring can be detrimental to relationships and impact physical and mental health due to lack of sleep.
For those seeking anti-snore pillows, the Levitex pillow was rated highly for its foam technology that supports neutral spine alignment and keeps airways open, reducing snoring. The Silentnight anti-snore pillow is a budget-friendly option that can help reduce snoring levels and is hypoallergenic.
